Popcorn could pose serious health risks: How to enjoy it safely
Why popcorn may be bad for your health (photo: Freepik)
Even plain popcorn without additives can quickly raise blood sugar levels. It is especially harmful in large portions or when consumed regularly. It is important to know what to pair it with to reduce potential harm, according to Verywell Health.
How popcorn affects glucose levels
Popcorn is a whole-grain carbohydrate that contains starch, which the body breaks down into glucose during digestion. This glucose enters the bloodstream, causing a natural rise in blood sugar levels.
According to the USDA, dietary fiber in popcorn slows digestion. It acts as a buffer, helping limit sharp spikes by regulating the rate of glucose absorption. When you eat plain popcorn in moderate amounts, its fiber helps maintain stable blood sugar levels.
Why portion size matters
One cup of air-popped popcorn contains about 6.2 grams of carbohydrates, which is a relatively small amount for a snack. However, eating it straight from a bag or a movie theater bucket can lead to consuming several servings at once.
For example, some movie theater popcorn containers can hold nearly 24 cups and contain about 148 grams of carbohydrates. Eating such a large portion can significantly raise blood sugar levels, even if the popcorn is unsweetened.
Types of popcorn
Air-popped popcorn (plain). This high-fiber option has the lowest glycemic index because it contains no added sugar or processed oils.
Popcorn with olive or avocado oil. Heart-healthy fats act as a buffer along with natural fiber, slowing carbohydrate absorption and preventing sharp blood sugar spikes.
Microwave popcorn. Microwave heating can make popcorn starch more digestible, leading to a faster glycemic response.
Caramel or chocolate-coated popcorn. These have the highest glycemic impact because simple sugars combined with starch cause rapid increases in blood glucose and insulin levels.
What to eat with popcorn
To help keep blood glucose levels within a normal range, consider these tips:
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Eat it with protein. Pair popcorn with a small handful of almonds or a piece of cheese. Adding protein and healthy fats helps slow the breakdown of carbohydrates into glucose.
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Monitor your body. If you have diabetes, check your blood sugar about two hours after eating. This can help determine your personal response to different portion sizes and toppings.
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Choose whole grains. To get the full fiber content from each popcorn kernel, choose plain kernels instead of ultra-processed options. Fiber density plays an important role in slowing sugar absorption and preventing sharp spikes.
Earlier, we explained when to drink orange juice for maximum benefits.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
