Thursday, September 29, 2022

Can You Have Popcorn On The Keto Diet

What Is A Good Low Carb Snack

Keto Diet – Can you eat popcorn on a ketogenic diet?

A good low carb snack is made from ingredients that are generally included in a ketogenic diet. Ideally it should be:

  • High in fat, which is why fat bombs and leftovers make for great snacks.
  • Not too high in protein. If most of your snacks are high protein, then you may end up eating too much protein in comparison to the amount of fat you consume.
  • Obviously the lower the net carbs the better and if they are zero carbs even better.

Generally you shouldn’t need to snack, but when you do they should fit into your overall macros for the day.

Not sure what your macros are?

Then use this calculator to calculate your macros or read more here to learn more about macros.

A good high fat low carb ketosis supporting snack will also help you to eat enough fat, when your meals may be a little light on fat.

For ideas check out all the snacks on this page and lastly if you have to snack keep your portion size small.

The Bigger Picture: Low Carb Popcorn And Your Keto Weight Loss Results

Popcorn can be a healthy addition to your keto diet, but only when its eaten with your daily carb limit in mind.

You can even use popcorn as a way to add more fat, flavor, and nutrition to your day with the help of butter, high-quality oils, sugar-free nut butter, keto sweeteners, and seasonings.

That being said, there are plenty of low-carb popcorn alternatives that are much easier to fit into a keto diet. Pork rinds and cheese crisps, for example, have a much lower carb content than popcorn and are packed with high-quality fats and flavor.

However, if you are struggling to stay keto and get the results you want, then a popcorn substitute is unlikely to help. In this case, we must shift our focus to your overall meal plan and macronutrient needs.

To help you figure out what keto lifestyle changes to make, weve included several tools thatll get you on track toward achieving your health and weight loss results:

More Easy Keto Movie Snacks

I know its disappointing that the answer to can you have popcorn on the keto diet? is a sad no. But, I hope this cheese puffs recipe is a decent replacement. If you like it, you might also like some of these other keto snacks:

  • Keto Crackers Two ingredient and ultra buttery.
  • Hard Boiled Eggs A hefty dose of protein and major flavor thats a favorite keto or not.
  • Pepperoni Chips ONE ingredient is all you need for these crunchy chips.
  • Cauliflower Hummus I bet you thought hummus was off-limits! Not with this sneaky version.
  • Keto Soft Pretzels These taste like the real thing! Dip them in mustard or eat them plain either way they are delicious.

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Net Carbs And Popcorn

So what is the net carb count of a serving of popcorn? A typical serving is 24 grams of popcorn. This serving contains 4 grams of fibre and 18 grams of carbs subtract 4 from 18 and you get 14 grams of net carbs. This would take up a large portion of your daily net carb allowance, but its still well below 50. Whether or not its worth it is based on how much you love popcorn!

If youre going to make a snacking exception, popcorn is one of the best choices. Chips, candy, and other snacks made from refined grains and starches are high in carbs and contain little fibre. Popcorn has more fibre and fewer net carbs than any of these, satisfying your cravings while not putting you over the top. You can add some butter to it and still have an appropriate, healthy keto snack!

Top 10 Low Carb Snacks

Is Popcorn Allowed on the Keto diet?

The best keto on the go snacks are the ones that are easily packaged in small portions, easily fit into your hand and is not messy to eat.

My number one on the go choice is

1 – Nuts

I always carry nuts with me, so I never have to worry that I need something to eat and have nothing with me.

As you know, all nuts are not made equal and have different net carbs. The three best nuts based on net carbs are pecan nuts, macadamia and Brazil nuts.

For the most and the least keto friendly nuts, check out this picture from Diet Doctor.

My other favorites are…

You can almost say jerky was made for keto.

3 – Dark Chocolate

I like Choco Perfection’s small 0.36 ounce chocolate bars.

These delicious European style chocolates are sweetened with erythritol.

4 – Nut Butter Sachets

A salty treat low in net carbs and protein.

6 – Quest Bars

Perfect for on the go or after a workout.

7 – Salami Sticks

Salami sticks are great low carb high fat snacks as long as they have no cereal or wheat based fillers and no added sugar or corn. Double check labels.

8 – Pork Rinds

These flavored pork rinds are packaged in individual 0.7 ounce packs and is a great zero carb snack to carry with you.

I like the rosemary and Sea salt flavor, but they are also available in Malabar black pepper and Habanero.

9 – Ketone Sachets

Exogenous ketones give you fast energy and is the perfect keto snack for hikers.

10 – Home Made Snacks

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Is Popcorn A Keto Snack

If you are in the induction phase of a keto diet, snacks typically will be high-fat and very low-carb, such as eggs, avocados, cheese, nuts, and seeds.

During this phase, popcorn is not considered a good keto snack choice.

However, if you follow a modified, targeted, or cyclical keto diet then at just 5 grams of net carbs per cup popcorn can definitely work as an acceptable keto snack choice.

Be sure to check the nutritional information on any store-bought microwave popcorn and pre-popped bagged popcorn.

Avoid any types of popcorn products with added sugar, unhealthy fats, and preservatives.

Look for products with a short ingredients list, made with just salt and healthy vegetable oil, like coconut or olive oil.

Avoid movie theater popcorn altogether, since you have no way to control the amount and type of oil used. Instead, pop your own popcorn at home in your popcorn maker or on the stove and bring it with you to the movie theater.

Or, if you plan in advance, you can make keto popcorn out of cheese.

This process takes over 24 hours because you need to allow time for the cheese to dry out, but its worth it if youre looking for a highly satisfying keto snack.

How Much Popcorn Can You Have On A Keto Diet

Not much! As we have discussed throughout the article, popcorn consumption on the keto diet should be limited to 1-2 cups per serving.

The carbs in this can vary from 3 to 9 or so depending on the type of popcorn you choose, and any flavors or seasoning added.

If you can limit yourself to 1-2 cups of popcorn as a snack, you could incorporate popcorn into your keto diet on the odd occasion.

It is certainly not a snack we would recommend every day, but every now and then wont blow out your net carbs.

We created this handy infographic for you to refer to when needed:

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Can I Have Popcorn On The Keto Diet

Can You Eat Popcorn on a Keto Diet?

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Made of dried corned kernels and heated to produce edible puffs, popcorn is an all-time favorite snack for many people, especially moviegoers and couch potatoes! It is rich in vitamins, minerals, carbs, and fiber, which makes it a healthy and yummy snack.

But the question remains, is popcorn keto-friendly? Since it is made of whole grain, you might be thinking it will kick you out of ketosis. We will provide an overview of popcorn, its nutritional facts, specifically its carb count, and how you can enjoy it when on the keto diet!

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How Many Total Carbs In Popcorn

The recommended amount of carbs is 130 grams in a whole day for adults and children from the Dietary Guidelines. One single three-cup serving of popcorns can provide nearly 19-gram carbs and 15 grams net carb. Carbs are micronutrients that our body needs to create energy.

The human body needs carbs to function correctly. And, carbs are not bad for you if you are consuming the right kind of carbohydrates. Sugar and refined carbs such as desserts and white bread are also carbohydrates. The total carbs in these lunch foods are required to know.

But these things are loaded with calories and low in nutritional values. The bulk of carbs have come from fruits, vegetables, and whole grains. Popcorns are considered as whole-grain food. Kettle popcorn usually has a bigger carb content.

Popcorns have a low amount of carbs that make them an acceptable snack for most low-carb diets if people consumed in moderation. There are 30 grams of carbohydrates in one serving of popcorn.

A Mayo Clinic suggests that 45 to 65% of your daily calories are coming from the carbs. The exact amount of carbs in your body depends on your age, activity, and overall health.

Is Popcorn Keto Friendly

In conclusion, a reminder that you only have 15-30 net carbs to play with, and thus, you need to be careful with the snacking items you choose. If you are wondering is popcorn keto-friendly, then the answer is it depends on the rest of your days intake.

Even though you might be tempted by the bucket of popcorn while watching a thriller in the theatres, try to stay away or eat only a cup or so.

The keto diet has a lot of benefits, but it does need a dose of motivation and discipline. Once you see the effects on your body though, you will be able to go for a long while to come. You just need that initial push.

If you liked this article and would like to see some keto-friendly recipes, check out our blog.

Read Also: Is Sugar Free Jelly Keto

Benefits Of Eating Air

  • Popcorn is a low-calorie snack when eaten plain. 4-5 cups of popcorn only has around 125 calories. This makes it a great guilt-free snack when you’re trying to keep your calorie count low.
  • Popcorn also has a lot of dietary fiber. Fiber can help with cholesterol, maintain weight, and improve your bowel regularity.
  • Popcorn contains useful vitamins and minerals. These include calcium, potassium, vitamin A, and vitamin K.

Net Carbs In One Cup Of Popcorn

Carbs in Popcorn [Is Popcorn Actually Keto Friendly ...

Whenever you are calculating net carbs, be sure to subtract dietary fiber from the carb count. Net carbs simply refers to the digestible carbohydrates in a food.

Popcorn contains some fiber. For the purposes of keto or other low-carb diets, subtract the fiber from the carbs to get the net carbs.

  • Microwavable popcorn: 3-8 net carbs per cup
  • Air-popped popcorn: 2-5 net carbs per cup
  • Oil-popped popcorn: 3-8 grams of net carbs per cup
  • Kettle corn: 8-11 net carbs per cup
  • Movie theater popcorn: 3-6 net carbs per cup

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Is Corn Good For Keto Diet

Despite corn being a vegetable, it has quite a high carb count. This is because it is a starchy vegetable. An ear of sweet yellow corn has anywhere between 13 and 27 carbs. White corn is nearly identical, in case youre thinking theres a way around these numbers. On a typical keto diet, an ear of corn will put you at risk of knocking yourself out of ketosis.

Because staying in ketosis is one of the main goals of the keto diet, corn might be seen as bad. However, we dont like to classify foods as good or bad. Rather, corn has a higher chance of affecting your ability to maintain ketosis, and therefore should be avoided.

What Do We Mean By Keto

Keto is a little different than a traditional diet because it isn’t concerned with calorie counts. It’s all about carbs.

You could eat nothing but beef and consume thousands of calories over your daily recommended value and still be “on keto”. This wouldn’t be a healthy approach to keto, but you wouldn’t break your ketosis.

With this in mind, there aren’t foods that are keto or not keto it’s all about staying below your allotted carb amounts. As long as you don’t surpass your carbohydrate limit, you can technically eat anything, but in order to maintain some degree of normalcy and eat a balanced diet , you need to prioritize eating low-carb foods.

In short, the more keto-friendly a food is, the fewer carbs it has per serving. That’s it!

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Movie Popcorn On Keto Diet

Can I have POPCORN on Keto? || Pork Rinds || Keto Friendly Food #10

Before answering this particular question, let us talk about what kind of movie theatre popcorn youre eating and how much of it.

If you are consuming one cup of popped popcorn in a movie theatre, the chances are that it has around 55 calories and 6 grams of carbohydrates.

If you eat three cups of movie theatre popcorn, your total consumption would be 150 calories and 15 grams of carbohydrates.

How many cups do you think are in a movie theater box or bucket of popcorn?

Usual serving sizes in movie theatres consists of about 6 to 11 cups of popcorn in an individual serving.

Needless to say, if you eat a whole container of popcorn by yourself, you will definitely exceed your carb limits for the day.

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Fitting Popcorn Into Your Snack Rotation

Now that you have a basic rundown of popcorn on Keto, you’re probably wondering how you can incorporate it into your lifestyle.

If I’m going to enjoy some popcorn, I like to have it alongside some other healthy snacks like crunchy cheese snacks, pork rinds or nuts.

This way, I have more options and don’t focus solely on the popcorn.

It’s also fun to combine the flavors and create something totally new and unique — I like to think of it as my movie snack trail mix!

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