Is Popcorn Keto? Carbs, Calories, and More

Popcorn is a bite made from dried corn kernels that are heated to produce edible puffs. Plain, air-popped popcorn can be a alimentary bite and is a good informant of vitamins, minerals, carbs, and roughage. however, since it contains carbs, you may wonder whether popcorn can fit into a low-carb, high-fat ketogenic diet.

This article provides an overview of popcorn ’ south nutrition, the ketogenic diet, and whether or not the two can coexist . share on Pinterest

What is popcorn?

popcorn refers to the puffs that form when corn kernels are heated, causing the water system inside of them to expand and the kernels to explode. It ’ s a popular nosh that has been enjoyed for thousands of years and is thought to have originated in the Americas. In fact, some studies suggest that people in Peru ate popcorn over 6,000 years ago ( 1 ). today, people all over the world eat popcorn. It can be made on the stave, in an air popper, or your microwave. It ’ second besides sold already popped. Popcorn is normally served with melt butter and salt but can be flavored with herb, spices, cheese, chocolate, or other seasonings, besides .

summary Popcorn is a darling nosh made from dry corn whiskey kernels that have been heated. It can be eaten plain, topped with fade butter, or tossed in seasonings .

Popcorn nutrition

Though most think of corn as a vegetable, popcorn is considered a whole grain. Popcorn kernels are harvested when the corn plant is mature and all parts of the grain are intact. Eating whole grains has been linked to a lower risk of affection disease, cancer, high blood pressure, character 2 diabetes, and overall deathrate ( 2, 3, 4 ). This is because unharmed grains are rich in fiber, vitamins, minerals, and establish compounds that provide many health benefits ( 5, 6 ). Like other whole grains, popcorn is highly alimentary — 3 cups ( 24 grams ) of air-popped popcorn incorporate ( 7 ) :

  • Calories: 90
  • Fat: 1 gram
  • Protein: 3 grams
  • Carbs: 18 grams
  • Fiber: 4 grams
  • Magnesium: 9% of the Reference Daily Intake (RDI)
  • Phosphorus: 9% of the RDI
  • Manganese: 12% of the RDI
  • Zinc: 6% of the RDI

Since it ’ s high in roughage, popcorn is very filling without having a draw of calories. It ’ s besides rich people in minerals, including magnesium, phosphorous, zinc, and manganese ( 7 ). What ’ s more, popcorn offers antioxidants like polyphenols that help prevent cellular wrong caused by molecules called rid radicals. In finical, polyphenols may offer protective effects against cancer and other chronic diseases ( 8, 9, 10 ) .

summary Popcorn is a highly alimentary whole grain that ’ s fat in micronutrients and antioxidants. A 3-cup ( 24-gram ) service of popcorn packs 4 grams of fiber for less than 20 grams of carbs and only 90 calories .

Keto diet overview

The ketogenic diet recommends dramatically reducing your intake of carbs and replacing them with fat. This leads to a metabolic department of state known as ketonemia, during which your body uses byproducts from the breakdown of fat — called ketones — for department of energy in the absence of carbs ( 11, 12 ). The ketogenic diet is normally used to help children with epilepsy manage their seizures. It ’ second besides been linked to health benefits like weight passing, a well as improved insulin sensitivity, cholesterol levels, and lineage carbohydrate control in people with type 2 diabetes ( 13, 14, 15, 16 ).

To achieve ketonemia, you typically need to eat less than 50 grams of carbs per day — though some people may have to reduce carbs even more ( 17 ). As a consequence, low-carb foods like eggs, meats, fatso fish, avocado, olive anoint, nuts, and seeds, deoxyadenosine monophosphate well as non-starchy vegetables like cauliflower, broccoli, and bell peppers, form the footing of a keto diet. According to most keto experts, the carb limit refers to net carbs, which are calculated by subtracting the gram of fiber from the total gram of carbs in a service of food ( 18 ). Based on this logic, wholly grains and other fiber-rich carbs contain fewer net carbs than foods without ampere much fiber, such as refine grains .

summary The ketogenic diet involves reducing carb consumption and increasing adipose tissue consumption so that your consistency burns fat for energy. It ’ randomness been linked to system of weights passing, better lineage boodle dominance, and a reduced incidence of epileptic seizures .

Can you eat popcorn on a keto diet?

Depending on your daily carb limit, popcorn may be able to fit into a keto diet. A distinctive serve of air-popped popcorn is 3 cups ( 24 grams ) and contains 4 grams of fiber and 18 grams of carbs — or 14 grams of net carbs ( 7 ). Popcorn can well fit into a keto diet with a daily limit of 50 grams of net carbs and can even be included in more restrictive versions of the keto diet. not to mention, if you ’ re following a keto diet to lose weight, popcorn lone has 90 calories per helping. however, a 3-cup ( 24-gram ) serving would take up a large character of your day by day carb allotment. If you want to enjoy popcorn on a keto diet, consider limiting other high-carb foods, so you don ’ t exceed your net income carb terminus ad quem. Bread, chips, sweets, and early refine grains are high in carbs and contain small to no roughage. On the other hand, popcorn and early hale grains have more fiber and fewer net income carbs ( 7 ). consequently, eating popcorn alternatively of high-carb, low-fiber foods on a keto diet can help satisfy a desire for carbs without going overboard. still, it ’ south important to be aware of portions when eating popcorn on a keto diet since it can be easy to overconsume. To help keep share size in check and feel more meet, you can add fatty from coconut oil, butter, or olive oil to popcorn. Making popcorn at home plate rather of buying pre-popped varieties can besides help you control how a lot you eat and what you add to it. To make popcorn at home, heat 1 tablespoon of coconut oil or butter in a large potentiometer over medium-high estrus and add 2 tablespoons of popcorn kernels. Cover the pot with a eyelid while the kernels pop music. After popping stops, remove from heat and temper with petroleum or butter and salt .

summary Depending on what other carb-rich foods you eat, popcorn can fit into a keto diet. Limit high-carb foods that are depleted in roughage and add a healthy fatness to popcorn to avoid gorge .

The bottom line

Popcorn is a alimentary whole-grain nosh loaded with roughage. It ’ randomness filling but low in calories and contains more nutrients and fewer net carbs than other democratic snacks like chips and crackers. overall, popcorn can be a healthy addition to a keto diet — particularly if you limit other high-carb foods.

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Category : Healthy