Glycemic Index for Popcorn, plain, cooked in microwave oven (Green’s Foods, Australia)
| Food | Popcorn, plain, cooked in microwave oven ... |
| Category | Snack foods and confectionary |
| Glycemic Index | 55 ± 7 (low) |
| Glycemic Load | 6.05 (low) |
Does popcorn raise glucose level?
While popcorn is a low-GI food in small amounts, eating too much might still cause a spike in blood sugar levels in those with diabetes. Be sure to measure portions carefully and use the same measures or calorie counts for each snack. Air-popped popcorn is the best choice for people with diabetes.
Where does popcorn fall on the glycemic index?
Where Does Popcorn Fall on the Glycemic Index?
- Glycemic Index. The glycemic index, or GI, evaluates your body's response to foods that contain carbohydrates. ...
- Significance. The starches in corn convert to glucose at a moderate to rapid rate, which gives popcorn its moderate-to-high GI value.
- Nutritional Content. ...
- Balancing Foods. ...
- Suggestions. ...
How to calculate glycemic load?
Things You'll Need
- Writing Utensil
- Paper
- Calculator
- Glycemic Index Table or Internet Access
What is the glycemic index of popcorn?
The glycemic index (GI) of popcorn equals to 55, which classifies it as a low GI food. The glycemic load (GL) of popcorn is equal to 40.7, which classifies it as a high GL food. 100 grams of popcorn contain 375 kcal (1569 kJ), 11.0 grams of proteins, 74.0 grams of carbohydrates, and 4.3 grams of fats.
Why do foods have low glycemic index?
Where did popcorn originate?
Is popcorn a whole grain?
Does popcorn help with weight loss?
Does popcorn spike blood sugar?
Yes, popcorn consumed in moderation and without butter, oil and caramel is good for diabetes. It has a low glycemic index that prevents blood sugar spikes.
Is popcorn okay to eat for diabetics?
Popcorn is a very popular and healthy whole-grain snack food. It has been deemed one of the best snack foods for people with diabetes, partly because of its low calorie density. One cup (8 grams) of air-popped popcorn contains just 31 calories ( 48 , 49).
Is popcorn Low GI?
The GI value of popcorn is moderate to high, ranging between 55 and 89, according to data from the Glycemic Index Foundation, with most varieties ranking in the mid-50s to mid-60s. Plain, air-popped popcorn has a lower GI than commercial brands.
Can diabetics eat popcorn before bed?
Common snacks before going to sleep include sweets and desserts, as well as snack foods like popcorn or chips. However, sugar-laden and high-carb snacks aren't good options for people with diabetes.
Can Diabetics Eat Popcorn? Popcorn and Your Health – Diabetic & Me
Popcorn can be a healthy snack for diabetics depending on what you put on it and how you prepare it. For those who suffer from diabetes, you should be careful about how much sugar, butter, and salt is added to your popcorn because this can lead to a spike in blood sugar levels.
Glycemic Index and Glycemic Load Chart for Diabetics
Disclaimer: The information contained herein is for information purposes only and is not to be construed as a diagnosis, treatment, preventive, or cure for any disease, disorder, or abnormal physical state, nor should it be considered a substitute for medical care from your doctor. On any matter relating to your health or well-being—and prior to undertaking any health-related activity ...
Why do foods have low glycemic index?
Foods whose carbohydrates break down slowly release glucose into the bloodstream slowly, so blood sugar levels do not rise high and therefore these foods have low glycemic index scores. The glycemic load- GL is even more important and accurate in measuring the spike in blood glucose.
Where did popcorn originate?
Interesting Popcorn Facts: • Popcorn is said to have originated in Mexico. • In 1948, popped kernels around 5,000 years old were discovered in caves in New Mexico . • It is a whole grain, made up of: the germ, the hull and the endosperm. • Christopher Columbus introduced popcorn to the Europeans in the late 15th century.
Is popcorn a whole grain?
Popcorn is a whole grain snack that is low in calories, fat, salt and sugar- considering it is popped plain. Popcorn is a type of maize that explodes from the kernel that contains moisture which turns into steam, kernel puffs up when heated at about 400 degrees and turns itself inside out. YouTube.
Does popcorn help with weight loss?
It also stimulates the flow of saliva and gastro-intestinal digestive movements. • Low Glycemic Load value of popcorn means it helps to stabilize blood glucose levels. • Plain popcorn is low in fat, hence it may help you lose weight and maintain your ideal weight.
What is the glycemic index of popcorn?
The glycemic index, or GI, evaluates your body's response to foods that contain carbohydrates. The more dramatic the rise in your blood sugar after you eat a food, the higher that food ranks on a scale of 1 to 100. Your body digests high-GI foods rapidly, which can cause significant fluctuations in your blood sugar. Low-GI or moderate-GI foods are digested more slowly and cause smaller fluctuations. The GI value of popcorn is moderate to high, ranging between 55 and 89, according to data from the Glycemic Index Foundation, with most varieties ranking in the mid-50s to mid-60s. Plain, air-popped popcorn has a lower GI than commercial brands. A number of variables may affect the GI value of popcorn, including the variety of corn, the cooking method and ingredients added during commercial processing.
What is the GI value of popcorn?
The GI value of popcorn is moderate to high, ranging between 55 and 89, according to data from the Glycemic Index Foundation, with most varieties ranking in the mid-50s to mid-60s. Plain, air-popped popcorn has a lower GI than commercial brands.
What is the best way to balance your GI?
If you are using the GI value of foods to monitor your weight or control your blood sugar, combining low-GI foods with moderate-GI and high-GI foods throughout the day can result in a diet with a moderate GI, according to the Glycemic Index Foundation.
How many calories are in 2 cups of popcorn?
Two cups of air-popped popcorn have 62 calories, 1 g of fat, 12 g of carbohydrates and 2 g of fiber. The fiber in this serving of popcorn amounts to 8 percent of the recommended daily fiber intake of 25 g for women under 50 and 5 percent of the recommended daily intake for men under 50, according to the Institute of Medicine's guidelines.
Is popcorn high in GI?
The starches in corn convert to glucose at a moderate to rapid rate, which gives popcorn its moderate-to-high GI value. However, the GI ranking of a food doesn't necessarily reflect its nutritional value, notes the American Diabetes Association, or ADA. When you prepare popcorn without salt, butter or oil, popcorn is a nutritious, filling snack, the ADA says. The fiber in popcorn promotes healthy digestion and may help you maintain or lose weight by filling you up with low-calorie roughage.
Can you microwave popcorn without salt?
Suggestions. Prepare plain popcorn in an air popper to avoid adding extra fat and calories. No-salt herbal seasonings add flavor to popcorn without sodium. When you purchase microwave popcorn, read the nutrition facts label carefully. Some brands of commercially prepared popcorn are high in fat, sodium and calories.
Is popcorn a good snack?
The glycemic index can be a useful tool for estimating the effect a food will have on your blood sugar, but it shouldn't be the only way you plan your meals and snacks. Foods that cause moderate to high increases in your blood sugar, such as popcorn, may also be rich in nutrients your body needs. Popcorn can be a healthy whole-grain snack ...
What are the nutrients in popcorn?
A serving of popcorn also contains iron and trace amounts of manganese, calcium, phosphorus, copper, magnesium, potassium, and zinc. The popcorn’s hull, which people also call the kernel or shell, is the source of much of its nutritional value.
How much fiber is in popcorn?
Whole-grain foods have excellent fiber content. A cup of air-popped popcorn contains a little over 1 g of fiber. It also provides close to 1 g of protein and about 6 g of carbohydrate. Popcorn provides a wide range of vitamins and minerals, including: vitamin A. vitamin E.
How many polyphenols are in popcorn?
Researchers have stated that popcorn contains up to 300 milligrams (mg) of polyphenols per serving. This high amount of polyphenols equates to about 13 percent of the average daily polyphenol intake of those living in the United States. However, popcorn offers the most benefits when it is air-popped.
Is air popped popcorn good for diabetics?
Air-popped popcorn is the best choice for people with diabetes. People on a restricted diet, including those with diabetes, should avoid adding large amounts of toppings to popcorn. Plain, air-popped popcorn is the best option for getting the most nutritional benefit with minimal extra calories and fat.
Is popcorn a low GI food?
It is technically a low-GI food, even though it has a higher GI than many other foods in this category. Popcorn remains a better snack option than many salty or sugary snacks for avoiding high blood sugar and diabetes complications.
Is popcorn good for diabetes?
Popcorn can be healthful, but it contains carbohydrates, so anyone who has to manage their blood sugar levels needs to choose the type, cooking method, and serving size carefully. Diet is essential to managing diabetes and reducing the risk of complications, such as heart disease, stroke, and nerve damage.
Can you microwave popcorn?
Those looking for a faster snack option could use microwave popcorn as an alternative. However, it is important to check the packaging as prepared bags often contain extra butter or sugar. Instead, people can look for packets of popcorn with light, unsalted butter or fewer calories.
What is the glycemic load of popcorn?
Glycemic Load. The glycemic load is another type of food measurement that takes into account the type and quantity of carbohydrates in the food you eat. Because popcorn expands when cooked and is fairly filling due to the fiber content, the portions normally consumed tend to be relatively small. As such, the glycemic load ...
How high is the glycemic index of popcorn?
Popcorn’s glycemic index is actually quite variable. Most popcorn brands range from 55 to 65, although some are as high as 89, depending on the type of corn, added ingredients and the method of cooking.
Why is glycemic index important?
The glycemic index is particularly important for diabetics because they either don’t produce enough insulin or are resistant to its actions. As such, low glycemic foods are commonly recommended for diabetics and people who want to lose weight. The glycemic index is a scale that ranges from zero to 100, and foods at or below 55 are considered as ...
What is the purpose of the glycemic index?
The glycemic index is a useful tool that rates food based on its ability to increase blood glucose levels, which in turn is an indication of pancreas stimulation and insulin release. Insulin is needed to shuttle glucose from your blood into all your cells, where it’s used to produce energy.
Can you make popcorn at home?
As a general guideline, you can make popcorn at home that’s a borderline low glycemic snack or you can purchase it pre-made at the theaters, but buyer beware!
Is popcorn a good snack?
Popcorn is a feel-good snack strongly associated with relaxing, watching movies and escapism. If you don’t drench the popped kernels in butter or processed toppings, it’s also a fairly low-calorie snack. Popcorn’s glycemic index, which is a measure of how much a food impacts blood sugar levels, can fall on the lower side of the spectrum, ...
Is popcorn high in carbs?
Although corn is fairly high in starch, about 20 percent of the carbohydrate content in popcorn is fiber. Most dietary fiber is undigested and doesn’t impact blood glucose levels, but it’s very helpful for promoting regular bowel movements and combating constipation.
Important nutritional characteristics for Popcorn
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
NUTRITION FACTS LABEL
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Is buttery popcorn healthy?
Dietary fiber: 0.8g. Protein: 0.5g. Fat: 2.6g. Most people would agree that your average bag of buttery popcorn isn’t very healthy – all that salt and butter surely can’t be a great combination for heart health. But despite these factors, for a person with type 2 diabetes and prediabetes, the worst offender is not fat or sodium, it’s carbs.
Does high carbohydrate diet cause metabolic syndrome?
A study of over 8,000 people found that both males and females who ate a diet higher in carbohydrates had a higher prevalence of metabolic syndrome. This was especially true for those who ate a high carbohydrate diet that was also low in fats. When you have type 2 diabetes and prediabetes you basically have metabolic syndrome, ...
Is popcorn better than chips?
And in terms of crunchy snacks, popcorn is the better option, compared to things like chips. But really, if you are diabetic or prediabetic, you’re best to do yourself a favor and leave that popcorn on the shelf because overall it won’t help with blood sugar regulation!
Does popcorn help with diabetes?
Quite frankly, there is no specific research on popcorn for diabetes. That’s not surprising since it’s not a food that’s really going to help with blood sugar and A1c control. There was one mention of microwave popcorn and it’s contribution of trans fats, which we know are very unhealthy. In fact, consuming trans fats increases the likelihood ...
Can you eat popcorn after eating 6 cups?
Yes, they did find this was true, but only after eating 6 cups of popcorn – you certainly do not want to do that! We also know that diets higher in carbohydrates can lead to metabolic syndrome – high blood sugar, weight gain, high blood pressure, and high cholesterol.
Is popcorn high in carbs?
But even then, the thing is , popcorn is essentially all carbs. Carbohydrates are the nutrient that has the greatest, direct impact on blood sugar and A1c levels. The glycemic index of microwave popcorn ranges from 62 to 89, making it high glycemic index. That’s because it is all carbs and there is very little fiber to slow down the carb load.
How much fiber is in popcorn?
In popcorn contains 4 gram of diet fiber. These 4 gram of diet fiber can be gained in 4 cups of popcorn. Most popcorn is consumed more than 4 cups so that it can meet the 25 gram fiber intake in women and 38 gram fiber intake in men. The regular intake of fiber can decrease the risk of cardiovascular or heart disease.
What are the vitamins in popcorn?
A single serving of popcorn contains a number of vitamins and minerals, including: vitamin A vitamin E vitamin B6 pantothenic acid thiamin niacin riboflavin A serving of popcorn also contains iron and trace amounts of manganese, calcium, phosphorus, copper, magnesium, potassium, and zinc.
How to make popcorn pop?
Cover the bottom of the pot with 1/2 cup of popcorn kernels spread in a thin layer. (If the kernels are too crowded, not all of them will pop.) Cover the pot and heat on medium, shaking the pot every minute or so until all of the kernels have popped. Take care not to cook too long, which could Continue reading >>.
How many carbs are in 3 cups of popcorn?
Three cups is 16 carb grams, when the popcorn is air popped. This is actually a very generous amount. Here is my favorite popcorn recipe: 1/2 c yellow popcorn PAN spray 2 heaping tbs nutritional yeast shake or two of paprika garlic salt to taste sea salt to taste. Pop the corn in an air popper.
How much sugar does one gram of carbohydrate raise?
One gram of carbohydrate will not raise blood sugar more than 5 mg/dl for most diabetic adults (but considerably more for small children).
What foods can help lower blood sugar?
Here are five that typically get a seal of approval from diabetes educators and nutritionists. Whole-grain crackers, grapes, and cottage cheese Nutrient-rich whole grains like cracked wheat, whole wheat, rye, and quinoa can lower blood sugar and cholesterol.
Is Eric Uthus popcorn healthy?
Eric Uthus Popcorn is relatively high in fiber - a cup of air-popped popcorn contains just over a gram of fiber. It also contains 1 gram of protein and 6 grams of carbohydrate. It contains no cholesterol, it is virtually fat-free (only 0.1 g per cup) and contains only 100 to 150 calories in a serving of 5 popped cups. You can find a nutrient profile for various popcorn snacks at: then click "Start Your Search Here" and enter "snacks, popcorn". Popcorn also has a relatively good glycemic index (GI). The GI, which describes how much blood sugar increases after eating foods that contain carbohydrates, is based on a scale from 1 to 100. The higher the value the more your blood sugar will rise. Foods with a high GI are rapidly digested and absorbed; they produce marked fluctuations in blood sugar levels. Low-GI foods, are slowly digested and absorbed; they produce gradual rises in blood sugar and insulin levels. Low GI diets have proven health benefits. They improve both glucose and lipid levels in people with type 1, as well as type 2, diabetes. Because they are slowly absorbed, they help in weight control because they help control appetite and delay hunger. Air-popped popcorn has a GI of 55 - at the upper end of low-GI foods. Compare that to an apple with a GI value of 30-40 and 13-16 grams of carbohydrate, or to two slices of white bread with a GI of 88 and 12-14 grams carbohydrates. As popcorn is 100 percent unprocessed grain, it is a whole-grain food. One serving can provide about 70 percent of the recommended daily intake of whole grain. Popcorn also contains a number of vitamins: folate, niacin, riboflavin, thiamin, pantothenic acid, and vitamins B6, A, E and K. A serving of popcorn contains about 8 percent of the daily value of iron, with lesser amounts of calcium, c Continue reading >>
Why do foods have low glycemic index?
Foods whose carbohydrates break down slowly release glucose into the bloodstream slowly, so blood sugar levels do not rise high and therefore these foods have low glycemic index scores. The glycemic load- GL is even more important and accurate in measuring the spike in blood glucose.
Where did popcorn originate?
Interesting Popcorn Facts: • Popcorn is said to have originated in Mexico. • In 1948, popped kernels around 5,000 years old were discovered in caves in New Mexico . • It is a whole grain, made up of: the germ, the hull and the endosperm. • Christopher Columbus introduced popcorn to the Europeans in the late 15th century.
Is popcorn a whole grain?
Popcorn is a whole grain snack that is low in calories, fat, salt and sugar- considering it is popped plain. Popcorn is a type of maize that explodes from the kernel that contains moisture which turns into steam, kernel puffs up when heated at about 400 degrees and turns itself inside out. YouTube.
Does popcorn help with weight loss?
It also stimulates the flow of saliva and gastro-intestinal digestive movements. • Low Glycemic Load value of popcorn means it helps to stabilize blood glucose levels. • Plain popcorn is low in fat, hence it may help you lose weight and maintain your ideal weight.