Thursday, September 29, 2022

Is Popcorn Ok On Keto

Carbs In Popcorn Exceed Keto Targets

Keto Popcorn Chicken | Flourless | Dairy-Free Option

Even though we love the smell of fresh popcorn at the movie theaters, we have to face the facts. Popcorn is a grain and therefore consists mainly of carbohydrates.

For this reason, it is not suitable for low-carb diets like the keto diet.

Although a handful of popcorn wont knock you right out of ketosis, there are better snack alternatives for an evening of movies.

Unlike popcorn, you can snack on considerable amounts of nuts, keto chips with cheese sauce, pork crusts, or even chocolate with 90% cocoa content without going over your carb limit quickly.

Can I Eat Popcorn On Low

You can still enjoy a serving of popcorn while on a low-carb diet. The fiber content will help keep you full and the volume might prevent you from giving in to cravings for cake and cookies. If you do choose to eat popcorn as your snack, you may have to minimize other sources of carbohydrates for that day.

Can You Eat Popcorn On Keto Turning A Ketosis Disruptor Into A Healthy Low Carb Snack

Though keto and low-carb dieting is much easier without the addition of high-carb foods, you can make an exception for small portions of popcorn.

As an example, lets say your daily net carb limit is 25 grams . With this limit in mind, you can start planning your popcorn serving size. Two cups of popped popcorn would leave you with 17 g left from your other keto meals. As long as you limit your consumption of any other high-carb foods, this would be a reasonable serving for keto.

In contrast, as the portion size increases to 3 or 4 cups, youll find it difficult to fit it into your daily carb limit without displacing healthier keto-friendly options. This is when a healthy low-carb snack becomes a ketosis-disrupting food.

In general, its best to avoid foods like this, but if you absolutely cant give it up, youll find some suggestions on how to fit popcorn into your keto diet.

Also Check: Is Deli Meat Keto Friendly

Common Popcorn Types And Brands

Here are a few of the most popular brands to buy and ways to prepare popcorn along with their carb counts. It’s pretty amazing to see how quickly popcorn goes from being a nutritious snack to being an entirely unhealthy one depending on how you prepare it.

Your choice of oil, seasoning, and additives all affect its nutritional value, so keep that in mind as you buy and make your own popcorn.

Note: the following macros are for a 1 oz serving, which is approximately 3.5 cups of popcorn.

Make Sure The Cheese Dries Fully

Keto " Popcorn"  (low

The most critical part is for the cheese to dry fully. If its rubbery at all, it needs more time to dry.

The optional step of melting the cheese slightly first is not required, but makes more rounded keto popcorn AND also helps it puff up more than the regular cubes do. Youll still need to dry the cheese fully after the optional melting step.

Read Also: Keto Diet And Belly Fat

Can You Eat Popcorn On A Low Carb Keto Diet

Its unlikely that snacking on a few cups of popcorn will knock you out of ketosis. A serving of popcorn will not push you over your daily carb limit.

Popcorn can serve as a low-calorie snack, even with ghee, grass-fed butter, or coconut oil to add some healthy fat content. The dietary fiber in popcorn can also make you feel full longer.

Popcorn has negligible protein, vitamins, and minerals, which is why its not the best snack to rely on while on the ketogenic diet. But feel free to have a three-cup serving of air-popped popcorn every once in a while as a treat.

When on the ketogenic diet, high-quality fats are important to come by. By making sure your popcorn includes plenty of healthy fat content, youll keep your macros in check.

Microwave popcorn has more fat content than other types of popcorn. But 75 percent of the fat content is saturated and trans fat . Only 25 percent of the fat are healthy fats monounsaturated and polyunsaturated.

Air-popped popcorn has the lowest fat content of all the types of popcorn, but you can tweak the macros by adding oils or butter.

Alternative Snack To Popcorn

Are you planning to see a new movie or a flick at the theatre? Then a little preparation goes a long way. You can be made your own keto-friendly popcorn snack at home and make a portion you need.

So, in this way, you didnt end up with the overeating and kicked out from the ketosis. Here are some more low-carb snack alternative to popcorns:

  • Keto-Friendly Nuts: Macadamia and pecan nuts are excellent keto alternative to popcorns. And, these nuts offer some saltiness and crunch. Also, they are very easy to carry. Moreover, they are loaded with health benefits like it can help to reduce inflammation and immune support.
  • Pork Rinds and Beef Jerky: This snack is a meaty snack that is a low-carb option. Its perfect when you want to indulge in something savory and snacky without crossing the limits of the keto diet. Plus, this snack is a powerhouse of protein that keeps you full for a long time.
  • Cauliflower: Cauliflower is a perfect snack for movie time. The first time it sounds weird to listen, but you must want to try it. This low-carb snack option is nutrient-dense and has excellent texture. These properties make this snack healthy and one of the best keto veggies.

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Can You Eat Popcorn On The Keto Diet

If you eat air-popped popcorn or popcorn popped with a healthy fat source like coconut oil or ghee and keep an eye on your serving size, then yes, popcorn is keto-friendly.

Most types of sugary and mass-produced popcorn such as movie theatre popcorn, kettle corn, and microwave popcorn should be avoided on a standard ketogenic diet due to their high carbohydrate content and unhealthy additives.

Homemade and popcorn made with healthier oil is much more keto-friendly. For example, one typical serving of popcorn can have around 30 grams of carbohydrates which is likely enough to kick you out of ketosis.

The thing is, that’s a good amount of popcorn! If you only have a single cup, your snack will be under 10g of net carbs. Just measure your serving size ahead of time to be safe we all know how hard it is to keep popcorn snacking to a minimum!

Is Popcorn Ok For The Keto Diet

Can You Eat Popcorn on a Keto Diet?

The facts about nutritional values make it easy for us to judge. After popcorn is a cereal that is mostly starch, it is not well suited for keto.

In the end, the carbohydrate content is simply too high. While it is possible to eat small amounts of popcorn without being kicked out of ketosis right away, there are better alternatives that well look at shortly.

A single cup of popcorn at movie theaters has about 8 grams, of which 5 grams will end up as blood sugar :

With a limit of 20-50 grams of net carbohydrates per day for ketosis, this means you can eat a maximum of 4 cups of popcorn, provided you avoid carbohydrates otherwise.

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How To Make Keto Popcorn

When you need the best popcorn for keto, these white cheddar cheese puffs are it! Heres how to make them:

  • Arrange small cheese cubes on parchment paper. Be sure the pieces are uniformly 1/2-inch in size, and at least 1-2 inches apart.
  • Bake at low temp very briefly. This step is optional, but if you want a more rounded keto popcorn with more air in it, its recommended. It takes just a couple of minutes for the cheese starts to melt to form round edges but not spread too far. Remove from oven and while cheese is still warm, use a small spatula or fingers to push the edges inward a bit if the cheese spread too much. Cool completely.
  • Air dry for 3 days. This is the hardest part the waiting! Cover the cheese pieces with a paper towel and leave out on the counter for 3 full days, until they are completely hard. The time will vary depending on the humidity in your kitchen. If they are rubbery, they need more time!
  • Pop cheese puffs. Bake again briefly, this time at a higher temperature, until the cheese puffs up. Watch closely to make sure they dont burn! Remove immediately once most pieces are puffed up.
  • Make corn-flavored butter topping. Stir together melted butter-flavored coconut oil and corn extract.
  • Toss keto popcorn with toppings. Right before serving your homemade cheese puffs, toss baked cheese puffs in the oil mixture

Then toss again with white cheddar cheese powder.

Potential Risks From Eating Popcorn

The risks from eating popcorn almost all come from the oils, fats, and seasonings that often come with it.

  • Movie theater popcorn is extremely high in saturated fats. Saturated fats are solid at room temperature and eating too many saturated fats can increase your risk of heart disease and stroke.
  • This type of savory popcorn is also high in calories. Regal’s large popcorns can contain 20 cups of popcorn, 1,200 calories, and 60 grams of saturated, artery-clogging fat. That’s the same as eating two personal pepperoni pizzas from Pizza Hut. Wow!
  • Microwave popcorn contains harmful ingredients like diacetyl. Diacetyl has been linked to the progress of Alzheimer’s disease and may contribute to respiratory abnormalities. Plus the bags themselves can contain carcinogenic PFOAs. Do yourself a favor and just skip the microwave popcorn from now on!
  • Popcorn is high in carbs, which can kick you out of ketosis. This isn’t really a risk, but it is something to keep in mind if you’re eating any sort of low-carb diet.
  • Popcorn has a moderate number of carbs, which can kick you out of ketosis if your snacking gets out of hand. This isnt really a risk, but it is something to keep in mind if you’re eating any sort of low-carb diet.

Also Check: Can I Have Corn On Keto

Carbs In 1 Cup Of Popcorn At The Movie Theater

If popcorn is air-popped, as we know it from most movie theaters, and without additional butter topping, the following nutritional values per 100 grams result :

  • Energy: 382 calories
  • Dietary fiber: 14.2 grams
  • Net carbs: 59.2 grams

Then, the bottom line is that microwave popcorn is marginally different from that from the movie theater. The fat-to-net carbohydrate ratio is a touch better at 0.16 but still lousy.

Although there are higher-fat versions for microwave use, they are not recommended because they contain primarily industrial vegetable oils, often chemically hydrogenated .

As a result, you get fats that oxidize in the microwave or already trans fats that no one should consume anyway.

How Many Carbs Are In Popcorn

Is Popcorn Allowed on the Keto diet?
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Find out if popcorn made our Master Keto Food Listwith 100+ keto foods mapped out for you.

Popcorn kernels contain water that turns to steam when exposed to heat. Pressure causes the popcorn to forcefully expand up to 50 times its original size.

The result is a delicious three dimensional treat enjoyed by people everywhere.

Read Also: Does Keto Raise Blood Pressure

Does Puffed Cheese Work With All Kinds Of Cheese

You can make easy cheese puffs with other types of hard cheese. Good choices are cheddar or gouda I have made this keto popcorn recipe with both of these with success.

If you try a different type of cheese, let me know how it goes!

Avoid soft cheeses, like mozzarella or brie. They have too much moisture to puff up.

So, why did I choose provolone? Because it has the most neutral flavor and will still puff up. Provolone makes the closest thing to authentic keto popcorn because the flavor of the cheese is not overpowering, and the flavor of the toppings can shine instead.

Tips To Make Popcorn Better For You

If youre craving popcorn, make it as healthy as possible.

Since you cant control the carb count, control the other variables instead. By popping your own popcorn, you hold more control over the calories, added sugars, and unhealthy fats.

Either air-popped popcorn or oil-popped popcorn can be cooked over your own stovetop. If popping with oil, use non-vegetable oils, such as:

  • Coconut oil
  • Avocado Oil
  • Peanut Oil

A keto friendly alternative to butter is ghee. When you have popped the kernels, pour a helping of melted ghee on top.

Avoid sugary additives like caramel, unless youre using a keto-friendly caramel recipe. Eating popcorn is often measured by the handful, but try to eat one kernel at a time to make the snack last longer.

In the past, microwave popcorn earned a huge warning label from the health community. Its packaging and flavorings contained PFOAs and diacetyl .

Fortunately, all major manufacturers got rid of this after the CDC published its findings on these chemicals in microwave popcorn.

Even so, pre-bagged microwavable kernels are still filled with butter substitutes, inflammatory oils, preservatives, and other packaging chemicals that have a bad reputation. Its more convenient, but at a significant cost.

Above all, stick to a strict portion size.

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Keto Alternatives At The Grocery Store

If you still want a snack for TV night, here are five ketogenic popcorn alternatives you can buy ready to eat:

1. Nuts

You can now get a range of natural nuts in grocery stores that are incredibly keto-friendly. These include first and foremost:

  • Macadamia nuts
  • Walnuts
  • Brazil nuts

All these nuts have a first-class fat-to-net carbohydrate ratio. They also provide valuable minerals, such as selenium, potassium, or magnesium.

These help prevent muscle cramps, lower blood pressure, and reduce the risk of stroke .

2. Dark Chocolate

Although it may be hard to believe right off the bat, chocolate can make an excellent keto snack.

Accordingly, a 100-gram bar of dark chocolate can have a fantastic macronutrient composition even with only 90% cocoa content :

  • Fat: 55 grams
  • Protein: 10 grams
  • Net carbs: 14 grams

With that low net carbohydrate content, you can even devour an entire bar in one sitting while watching TV without being thrown out of ketosis.

Also, if youve been on a ketogenic diet for a while, 90% cocoa chocolate will taste far sweet enough to constitute snacking. To my taste, it shouldnt be any sweeter.

3. Pork Rinds

Nowadays, you can buy ready-to-eat pork rind chips that live up to a high standard.

  • Fat: 33 grams
  • Protein: 62 grams
  • Net carbohydrates: 0.1 grams

Consequently, pork rinds are virtually carbohydrate-free. Nonetheless, you must check the ingredients when buying, as some manufacturers make pork crust chips with industrial vegetable oils.

Is Popcorn A Keto Snack

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

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.

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Is Microwave Popcorn Keto Friendly

The good news: some microwaveable popcorn are keto friendly if eaten in small quantities. Just check the label and make sure that youâre sticking within your carb allowance for the day.

If your goal with keto is to live more healthfully, you may want to skip microwave popcorn altogether. Studies have shown microwaveable popcorn bags may produce emissions harmful to your health. Make your own air popped corn to avoid potential health concerns.

What Foods Are Good To Eat With Popcorn On Keto

Now, if you go ahead and drizzle your popcorn with chocolate syrup, caramel sauce, or another high-sugar topping, then your popcorn, though now more delicious, is likely not keto.

To bump up the fats in your popcorn snack: “Pair a cup of air popped popcorn with nuts and top with cinnamon and salt to make a trail mix. Or drizzle 1 cup of air popped popcorn with nut butter, says Rizzo.

Also Check: Is Coffee Mate Keto-friendly

Can I Eat Microwave Popcorn On Keto

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. Moreover, how bad is popcorn on keto?

Air-popped popcorn has been a healthy snack option for many people, but it is not allowed on the keto diet since it is a grain and especially high in carbohydrates. If you are looking for a salty crunch similar to popcorn, no worries! You can give pork rinds or a veggie chip a try!

Subsequently, question is, what snacks can I have on the keto diet? 21 Delicious and Healthy Keto Snacks

  • Many popular snack foods have too many carbs to easily fit into a keto diet plan.
  • Mini frittatas.
  • Cajun-style shrimp and bell pepper kebabs.
  • Veggie sticks with nut butter.
  • Salmon salad celery boats.

Subsequently, one may also ask, how many carbs are in a bag of microwave popcorn?

Nutrition Facts

2 g

Will Diet Coke kick me out of ketosis?

A can of soda can kick you out of ketosis for a day, but a large bottle may prevent ketosis for a number of days or even a week. If you have diabetes or insulin resistance, avoid all sugary soft drinks in order to keep your blood glucose stable and improve your health.

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