Air Popped White Popcorn (1 Cup)

Keep the popcorn portion small and pre-measure it; avoid eating directly from a large bowl or bag.

Eat popcorn alongside protein and healthy fat, such as a small handful of almonds or walnuts, to slow absorption.

Have it after or with a balanced meal containing non-starchy vegetables, eggs, tofu, chicken, fish, or lentils rather than as a standalone snack.

Choose plain air-popped popcorn and avoid sweet coatings, caramel, sugary seasonings, and sweetened drinks.

Add fiber-rich, lower-starch foods to the snack, such as cucumber, bell pepper, avocado, or a small serving of hummus.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.