6 Facts About Popcorn and Diabetes (#Good or Bad ?)
Researches report that popcorn is rich of fitonutrient. It also contains polyphenol twice more than a portion of fruit. If we eat popcorn only during cinema time, it means we miss one of the healthiest seeds. We can eat 3 cups of popcorn for gaining 99 calorie and 4 gram fiber.
6 Connections between Popcorn and Diabetes Patients:
1. Whole Grain.
Inside of these whole seeds, there are parts called germ, bran and endosperm. The germ contains healthy oil, vitamin E, protein, a lot of vitamin B, and mineral. Meanwhile, the bran contains a lot of fiber, vitamin B, mineral, protein, and antioxidant. And in endosperm we can find flour content that is rich of protein and fiber. As popcorn is made of corn seeds. People who eat popcorn automatically consume 250% more whole seeds than people who do not eat popcorn.
2. Rich of Fiber.
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. It also levels down the cholesterol in our blood and decrease the risk of suffering diabetes type 2 because it flows our blood flow well.
There is high antioxidant found in popcorn. It is indeed higher than expected. The antioxidant in popcorn is in the form of polyphenols. It is in the corn skin that is not peeled when popcorn is cooked. Peeling skin corn when it is cooked becomes popcorn will reduce the benefit of polyphenols. The sufficient intake of polyphenols is beneficial to prevent our body from heart disease, cancer, and diabetes. Polyphenols is powerful to prevent us from free radicals and reduce the risk of heart disease and cancer.
4. Cholesterol Levels.
Since popcorn is rich of fiber, it can help to remove the excessive cholesterol in from our blood vessels walls and arteries. Thus, popcorn can lower the chance of experiencing dangerous cardiovascular disease and diabetes because high level of blood pressure lead to diabetes.
5. Blood Sugar.
Another important role of fiber in popcorn is controlling our blood sugar. Based on the research, eating popcorn can control the blood sugar. It naturally controls the blood sugar. When our body receives sufficient amount of fiber, it manages the blood sugar and insulin better than people with low levels of fiber. Since it reduces the fluctuations of blood sugar, popcorn is always recommended as a healthy snack if we suffer from diabetes.
6. Easy to Make.
Popcorn is easy to make. It is suitable for diabetes patients because they should be aware of their physical condition. If the taste of popcorn is less delicious, they can add chili powder to make the taste more spicy. Either they can add nuts to make the popcorn more crunchy. However, diabetes patients should maintain the original taste of their homemade popcorn by adding natural flavor.
However, diabetes patients should be aware of the portion of popcorn they eat because many versions of popcorn have been added with fats, sugar, and salt. It is suggested for diabetes patients not to mix instant spice with their popcorn. It is better to use natural spice in order to avoid more dangerous risk. When diabetes patients buy popcorn at the grocery store, they must check the nutrition labels for the total fat, fat, sugar and sodium.
Popcorn portion for Diabetes Patients:
- 1 portion size of popcorn equals to 3 cups of popped popcorn (15 grams of carbohydrate).
- diabetes patients can consume no more than two serving or only 6 cups (between 15 and 30 grams of carbohydrate).
- 1 ounce bags of microwave popcorn contains approximately 21 grams of carbohydrate. It is perfect portion for diabetes patients.
- Diabetes patients should be aware of the fat and sugar intake. Ideally there should not be fat and sugar added in the popcorn.
- Diabetes patients should also be aware of the sodium intake. It should be 150 milligrams per serving. 150 milligrams per serving is the same as 10% of the recommended sodium intake daily.
- Diabetes patients may give flavor to their popcorn with butter-flavored spray or olive oil.
- Giving onion powder or garlic without extra salt for fresh popcorn is also the best option.
- Diabetes patients who like to eat kettle corn, adding a teaspoon of powdered sugar-free as a sweetener is good without adding all sugar.
- Diabetes patients can eat a bag of low fat popcorn that contains 100 calorie.
Diabetes patients often feel sad when they are not able to eat their favorite snack because most of their snack contains a big portion of sugar and fat. However, popcorn is the best optional snack for diabetes patients because:
- It is made of a whole grain and totally healthy.
- It low in calories.
- It is easy and quick to make.
- We can season it many different ways.
Diabetes patients should forget the popcorn marched in the supermarket snack aisle since homemade popcorn is safer.
How diabetes patients make homemade popcorn:
- If using microwave open, they should place two tablespoons of popcorn in a brown paper bag. Before putting in the microwave for 2-3 minutes until the popping stops, the brown paper bag should be shut twice.
- If using the stove top, they should heat two teaspoons of canola oil in a heavy-bottomed pan with a medium high-heat. As soon as the oil is hot, they should add two tablespoons of kernels. The last step is covering the pot and shake gently for 2 to 3 minutes until the popping slowed down.
- If using hot air popcorn popper, they simply follow the instruction of the machine. There is no need to use any oil to pop the corn.
Diabetes patients can freely put the seasoning in their popcorn, instead of using melted butter. A little oil works perfectly well to reduce the sticky level of the popcorn.
Seasoning Options for Popcorn for Diabetes Patients:
1/2 cup unpoped corn
1 tablespoon of olive oil
- 2 tablespoon of grated parmesan cheese.
- 1 teaspoon of garlic powder.
- 1 teaspoon of salt-free italian seasoning.
- 1 teaspoon of paprika.
- 1/4 teaspoon of sea salt.
- 1 tablespoon ground cumin.
- 2 teaspoon of mild or hot chili powder.
- 1/2 sea salt.
- tablespoon of curry powder.
- 2 teaspoon of sugar.
- 1 teaspoon of turmeric.
- 1/2 teaspoon of salt.
- 1 pinch of cayenne.
- For its best freshness and can be used within 1 year, combining all ingredients in a small bowl and putting them into a covered container is a good idea. We should store it in a dry and dark place. (It works for each of the seasoning).
- In order the seasoning can be tossed with the popcorn, popcorn should be put in a very large bowl. Cover the popcorn with the cooking spray before sprinkling with the favorite seasoning.
Even though chips is delicious for snacking, diabetes patients cannot eat them because eating chips will positively increase their blood sugar which of course will lead them to dangerous condition. Eating popcorn is strongly suggested for diabetes patients than eating chips.
3 Reasons why Popcorn is Strongly Suggested than Chips for Diabetes Patients:
- 1 ounce bag of potato chips contains of 150 calories, 15 grams of carbohydrate, 10 grams of fat, and 150 grams of sodium.
- 1 cup of air-popped popcorn contains of 31 calories, 6 grams of carbohydrate, less than 1 gram of fat, and 0 grams of sodium.
- 3 cups of popcorn are more nutritious than 100 calories.
Popcorn is perfect snack for diabetes patients because it is cooked without oil, butter and salt. Besides, popcorn is high in fiber, low in cholesterol and calorie. One cup of popcorn (about 11 gram) contains 30 calorie.