Popcorn, sugar syrup/caramel, fat-free & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 45.4 per 100g.
✅ Nutrition data verified · GL 45.4/100g · GI 51.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Impact
Nutrition Overview
Explore More in Snacks
Tips for Enjoying It
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
Foods to Try Instead
🍿 Snacks, pork skins, barbecue-flavor
GL 0.8/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Snacks, pork skins, barbecue-flavor & diabetes →🍿 Snacks, beef sticks, smoked
GL 2.8/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Snacks, beef sticks, smoked & diabetes →🍿 Snacks, beef jerky, chopped and formed
GL 4.8/100g — Low GL
Fiber 1.8g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Snacks, beef jerky, chopped and formed & diabetes →🍿 Formulated Bar, SOUTH BEACH protein bar
GL 16.1/100g — Moderate
Fiber 7.3g/100g. Lower glycemic impact than your current selection.
Formulated Bar, SOUTH BEACH protein bar & diabetes →FAQ
Can Popcorn sugar syrup/caramel fat-free fit into a diabetes meal plan?
Popcorn sugar syrup/caramel fat-free is not ideal for diabetes management. Its GL of 45.4 places it squarely in the 'limit' category. If you do eat it, keep the portion very small and pair with low-GL foods.
What is the glycemic load of Popcorn sugar syrup/caramel fat-free?
Popcorn sugar syrup/caramel fat-free's glycemic load: 45.4 (per 100g). Unlike GI which only measures speed, GL accounts for actual carbohydrate quantity — making it the more practical number for diabetes management.
Does Popcorn sugar syrup/caramel fat-free spike blood sugar?
With 2.5g of fiber per 100g, Popcorn sugar syrup/caramel fat-free's GL of 45.4 means the blood sugar impact is high. The carbohydrates digest and absorb at a moderate pace. Pairing with protein and high-fiber foods can help slow absorption.
Is the GI value accurate?
The GI of 51.9 for Popcorn sugar syrup/caramel fat-free is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Snacks category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Popcorn sugar syrup/caramel fat-free reduces the glycemic load substantially. At GL 45.4 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 51.9 — subcategory_avg:Snacks. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 28.4g) = 45.4 × 28.4 ÷ 100 = 12.9
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 169685. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Popcorn, sugar syrup/caramel, fat-free — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/popcorn-sugar-syrup-caramel-fat-free/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.