Can diabetics eat popcorn? As someone dealing with diabetics, do you often feel like light snacking or binge eating? Are you also wondering which snack is tasty as well as healthy for your health condition? Stop worrying and grab some fresh popcorn. Trust us. They are absolutely healthy!

Why? Because of popcorn’s low-calorie and high-fiber content, it is both healthy and safe for all people. Even diabetics eat popcorn without any restriction. How is it essential in managing blood sugar levels appropriately?

What is the glycemic index (GI score) of popcorn?

Air-popped popcorn or popcorn prepared in the microwave oven has a glycemic index of 55. This GI score is relatively low, making it a good food for people with diabetes. In fact, popcorn is better compared to other snacks with a 55-60 GI score. This is because it has little to zero sugar content, making it extra healthy for diabetes people.

Now, if you feel hungry in the evening or want something to munch while watching your favorite Netflix show, grab some corn, pop them in the microwave and enjoy!

What is popcorn?

Popcorn is a type of kernel that puffs up when heated. It is cooked by pressure steam that continues to build until the popcorn kernel’s strong hull ruptures and expands. Popcorn can be made at home, although most are already prepared and purchased as pre-packaged products.

There are different ways how to make popcorn. The most common method of popping popcorn is by using the stove. It is easy and certainly the simplest way that people can follow. Simply pour the popcorn kernels into the oil-heated saucepan and cover it. Allow the kernels to pop and shake the pan back and forth until the popping slows down. This method, by far, is what people prefer because its taste is so much better than other methods. Additionally, someone dealing with underlying health conditions has full control over the quality and quantity of the ingredients. 

Another way of preparing popcorn is using the microwave oven. Among all methods, this is the safest for people with diabetes. Why? Because this method does not involve the use of oil or any ingredient that may have a negative effect on the blood.

Flip side of eating popcorn

Despite its low calorie and high fiber, we must not forget that corns and popcorns have carbohydrates. Too many carbs may not be safe for you. Therefore, ask your doctor about the quantity of carbs that is safe for you per serving. If you are purchasing popcorn from the store, read the nutrition details at the back of the popcorn bag. Alternatively, if you are popping them from scratch at home, then stick to your doctor’s recommendation.

What is included in the nutritional information of popcorn?

Like other good food, popcorn is also rich in essential nutrients and vitamins. Aside from its high-fiber content, there are other nutrients in popcorn that people with diabetes can benefit from. These are:

  • Vitamin A
  • Vitamin B-6
  • Vitamin E
  • Folate
  • Thiamin
  • Riboflavin
  • Niacin
  • Pantothenic acid

One serving of popcorn can contain the following:

  • Iron
  • Magnesium
  • Manganese
  • Zinc
  • Copper
  • Calcium
  • Phosphorus
  • Potassium


Is popcorn good for diabetics? Yes, definitely. However, it will depend on how they prepare the food. In preparing popcorn, dietitians recommend using the microwave oven to minimize the oil.  Do not exceed the recommended amount of carbs by the doctor.