It contains beta-carotene, lutein, and zeaxanthin, which are important for maintaining eye health. The popcorn’s hull, which people also call the kernel or shell, is the source of much of its nutritional value. Popcorn provides a wide range of vitamins and minerals, including:Ī serving of popcorn also contains iron and trace amounts of manganese, calcium, phosphorus, copper, magnesium, potassium, and zinc. It also provides close to 1 g of protein and about 6 g of carbohydrate. A cup of air-popped popcorn contains a little over 1 g of fiber. Whole-grain foods have excellent fiber content. One serving can provide about 70 percent of the recommended daily intake of whole grain. They also support weight control because slow absorption helps control appetite and provide satiety for longer.Īir-popped, unsalted popcorn offers very few calories per cup.Īdditionally, it contains zero cholesterol and is almost fat-free, with less than 0.5 grams (g) per cup. Low-GI diets offer proven health benefits, including improved glucose and lipid levels, for those with type 1 or type 2 diabetes. The increases that they cause in blood sugar and insulin levels are, therefore, more gradual. In people with diabetes, the body cannot naturally regulate blood sugar, so this increase can lead to hyperglycemia.Ĭonversely, the body absorbs low-GI foods at a slower rate. As a result, these foods produce significant rises in blood sugar levels. In general, the digestive system processes foods with a higher GI rapidly, resulting in quick absorption of sugar into the bloodstream.

The higher the GI value, the more the blood sugar will rise.

GI is a scale from 1 to 100 that refers to the speed at which sugar enters the bloodstream after a person eats foods containing carbohydrates. Popcorn remains a better snack option than many salty or sugary snacks for avoiding high blood sugar and diabetes complications. It is technically a low-GI food, even though it has a higher GI than many other foods in this category.

Share on Pinterest Popcorn does not cause a spike in blood sugar due to its low GI.įor people with diabetes, the glycemic index (GI) is an important number to consider when choosing what foods to buy and eat.Īir-popped popcorn has a GI of 55.

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