Is SkinnyPop Keto-Friendly? Discover the Ultimate Guide to Popcorn on Keto!

The ketogenic diet, a popular approach to weight management, emphasizes a significant reduction in carbohydrate intake while increasing fat consumption. This metabolic shift forces the body to enter a state of ketosis, where it starts utilizing fat as its primary energy source instead of carbohydrates. Navigating the world of snacks can be tricky on keto, leading many to wonder if their favorite treats, like popcorn, can still be enjoyed. This article delves into the details of popcorn and its place in a ketogenic lifestyle, with a specific focus on SkinnyPop.

Understanding the Ketogenic Diet

The ketogenic diet aims to reduce your carbohydrate levels long enough for your body to enter a survival state known as "ketosis". This is when your body begins consuming its own fat to provide your body with the energy it needs. Most people on keto should eat between 20g and 50g of net carbohydrates each day. Keto is a little different from a traditional diet because it isn't concerned with calorie counts.

Popcorn: A Nutritional Overview

Popcorn is simply popped corn kernels. There are a ton of different types of corn (or maize), but farmers in the corn belt grow a specific variation known as “popping corn” for popcorn. All popping corn kernels have a starchy tissue called an endosperm. Popcorn is considered a grain and has a moderate level of carbohydrates across the board. Whether or not popcorn is healthy depends on the type you eat and the diet you're following.

The Carb Content of Popcorn

Popcorn is a popular snack many people enjoy, but it cannot be easy to incorporate into a ketogenic diet. Popcorn is often considered a healthy snack; however, when following a keto diet, it is important to understand when to avoid it. Popcorn consists of a high amount of carbohydrates, making it an ill-advised snack while on a keto diet. Nutritional guidelines for a low-carbohydrate, high-fat ketogenic diet limit carbohydrates to 20-50 grams daily. One cup of popcorn contains over 28 grams of carbs, which surpasses the maximum daily carbohydrate intake guidelines recommended for those following a strict ketogenic diet.

Is SkinnyPop a Keto-Friendly Option?

Skinny Pop is incredibly popular. It's low in calories, tasty, and convenient. SkinnyPop is non-GMO and made with no artificial ingredients or preservatives. It’s made with only three ingredients: popcorn, salt, and sunflower oil. Sunflower oil is an unsaturated fat that’s been shown to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. SkinnyPop is a reasonably healthy and convenient.

Read also: Easy Low-Carb Cheese Crackers

Skinny Pop Mini Popcorn Cakes have no sugar and four grams of fiber per 22-cake serving, netting you at 14 grams of carbs. Choose from sea salt or sharp cheddar flavors-you won't be disappointed.

How to Enjoy Popcorn on Keto

Since your goal is to reduce carb counts, the best way to eat popcorn on keto is to eat it without any extra sugar or carb-containing additives. In short, make homemade air-popped popcorn and toss it with salt and pepper for the best results!

Portion Control

The trick here is to watch your portions. Popcorn is so light and airy that it can be easy to overeat. If you’re using a pre-packaged bag, be sure to read the label as many bags can contain multiple servings.

Preparation Methods

This is as plain as it gets. No sugar. No oil.
This is about as light on the seasoning as you can go.

Make your popcorn using high-quality fats, like extra virgin olive oil, grass-fed butter or coconut oil. For best results, keep it simple with a drizzle of melted butter and a dash of salt.

Most of us grew up sticking a popcorn bag in the microwave and standing a few feet away, counting the amount of time between pops. The other nice thing about making popcorn on the stove top or with a popcorn maker is controlling the serving size is much easier. Begin by heating two tablespoons of coconut or avocado oil in a wide pan. You’ll want to use something deeper than a frying pan to account for the volume of the popped corn. Once the oil is warm, remove it from the heat and toss in a half a tbsp of un-popped kernels (which makes 1 cup of popcorn - a good serving of popcorn for the keto diet). After the kernels have warmed up away from the heat source for a minute or two, place the pan back on the burner with the heat on high. Cover with the lid and let the popping begin. It’ll start off slowly and quickly pick up speed. Don’t be alarmed if the popping even raises the lid of your pot. This happens; just stay close to keep any stray kernels from making contact with the burner. We like adding a tablespoon of Kerrygold Irish Butter (100 calories, 0 carbs). Once the popcorn is fully popped, melt your butter and stir it in. Add any seasoning and consider drizzling MCT oil over it for additional healthy fat.

Flavor Enhancements

Get creative with it. Popcorn is great on its own with just a touch of salt, but it’s so versatile that it also pairs well with a range of other flavors. For a savory option, top your popcorn with garlic powder and fresh parmesan cheese. For a sweet and salty snack, combine equal parts granular Stevia and sea salt and toss to coat your popcorn in a bowl.

Popcorn to Avoid on Keto

Overdoing it on portion sizes.
Beware of the bottomless and oversized tubs of movie theater popcorn! Even a small is going to be too much. Movie theater popcorn is extremely high in saturated fats. 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.
Sweet varieties like kettle corn or caramel. These are generally filled with sugar, a simple carb that will quickly push you past your recommended daily carb allotment.

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.

Keto-Friendly Alternatives to Popcorn

If you'd rather skip thinking about carbs in popcorn altogether, then you should keep some no-carb or very low-carb snacks around the house.

Plain pork rinds are completely free from carbs. We recommend buying healthier brands than the ones you find at most gas stations, or just making your own. Crispy, salty and 0 carbs - these are hands down one the best options to satisfy those popcorn cravings. You can buy plain pork rinds and flavor them however you like. Throw a few cups of pork rinds into a ziplock bag.
Keeping fresh deli meats in the fridge is a great keto popcorn alternative. Any meat like ham, roast beef, turkey, or chicken is free from carbs and can help you feel full between meals.
We're a little biased, but we think Chomps meat sticks are one of the best alternatives to keto popcorn out there.
For one of the healthiest and lowest calorie snacks, keep some cucumbers or plain dill pickles around the house.
Cheez-It fans, this one's for you. Homemade cheese chips are super easy to make, and they make a fantastic alternative to keto popcorn.

Other Keto-Friendly Snack Options:

Nuts and Seeds: If you're watching your caloric intake you'll want to tread carefully around nuts, as they're easy to overeat. However, they are low carb and high in fat making them a great keto snack. Almond Butter And Seed Bites are per…
Beef Jerky: Beef jerky is another low carb snack that won't spike your blood sugar as long as you're careful to avoid brands or flavors that have lots of added sugars.
Vegetable Platters: While a veggie plater doesn't have the same appeal as popcorn, if weight loss is your goal focusing on high quality, low carb whole foods will go a long ways. Celery sticks, cauliflower, bell peppers and cucumbers with a high-fat low carb veggie dip is a delicious snack.
Enlightened Keto Ice Cream: Just because you're on keto doesn't mean you can't enjoy your favorite dessert. The Enlightened company makes it so much easier to stay on course, offering keto-friendly flavors (from butter pecan to chocolate-glazed donut to pumpkin cheesecake) with zero-net carb sweeteners and one gram of sugar or less per serving!
EPIC Beef Bar: Calling all jerky lovers. You'll definitely enjoy this flavorful keto-compliant, gluten-free, and paleo-friendly snack. The bars are made with grass-fed beef and you can choose from a a variety of flavors, such as habanero cherry walnut and sea salt and pepper. Each bar has about three grams of carbs.
Keto Chocolate Peanut Butter Bars: If you're worried about getting your food ratios just right, these peanut butter protein bars will make your life easier. Designed specifically for keto dieters, you'll only be eating about three grams or fewer of net carbs.
EPIC Keto Pork Rinds: If you always want something crunchy, consider these keto-friendly pork rinds packed with with 11 grams of protein per serving. Buyers love its light and airy texture. Plus, made with pink Himalayan sea salt, this tasty snack will satisfy your salt craving.
Trader Giotto's Oven-Baked Cheese Bites: Each bag contains less than one gram of carbs, and the bites are still high in protein, gluten-free, and contain no sugar. Eat this cheesy snack alone or sub it for croutons in a side salad for a delicious crunch.
Roasted Seaweed Snack: Miss chips? Grab roasted seaweed for a quick snack when you’re in the mood for savory and crispy. Seaweed is a great source of iodine, a nutrient that supports thyroid function. Top 'em with sliced avocado for additional fat.
Avocado Chips: Because what's better than avocados? Avocado chips. This easy recipe from Delish will have you snacking keto in no time. Topped with lemon, salt, pepper, and parmesan, the crispy snack is both packed with flavor and will keep you on your eating plan.
Bacon Asparagus Bites: Veggie snacks don't have to be boring. Turn this classic crunchy veg into drool-worthy munchies with this 30-minute Delish recipe. Everything's better with bacon anyway.
Peanut Butter And Cream Cheese: Meet your new fave keto combo: peanut butter and cream cheese. Mix two tablespoons of natural peanut butter with one tablespoon of whipped cream cheese.
Keto Taquitos: Don't be intimidated by how intricate these look. The recipe from Delish is super simple and provides a keto option for your go-to game day snack.
Cinnamon Greek Yogurt With Walnuts: Combine two ounces of whole-milk Greek yogurt, one tablespoon of chopped walnuts, and half a teaspoon of cinnamon for a sweet but healthy snack between meals.
Dark Chocolate: If you want a little something sweet, choose dark chocolate that’s been sweetened with stevia, not sugar, should hit the spot. Choose chocolate with more than 70 percent cocoa and stick with a small amount, like a half of an ounce.
Coconut Milk: You can’t really beat the flavor of coconut milk, even when there's no added sugar. And it’s loaded with nutrients.
SmartSweets Gummy Bears: If you’re looking for a sweet treat, lean towards these keto friendly gummy bears called SmartSweets. And these gummies pack 100 percent of your dietary fiber needs, thanks to tapioca.
Berries And Cream: There are few fruits you can eat on keto-a small amount of berries can often fit (and they’ll add the much-need fiber to your diet too). Add a quarter cup of raspberries to a bowl and cover them in a few tablespoons of cream.
Berry Cheesecake Smoothies: Made with frozen berries and cottage cheese (which IS indeed keto-friendly), you get the cheesecake taste in a glass with this clever recipe. You can also cut way back on the sugar by using stevia or xylitol syrup as a sweetener.
Chocolate Almond No-Bake Protein Bars: These no-bake protein bars are a no-brainer for an easy and delicious snack. And you can add a layer of sliced berries for some extra fiber-plus, they’re gluten-free AND grain-free.
Chocolate Coconut Protein Balls: A keto snack doesn’t get much better than this-chocolate, coconut, and protein pretty much make up these no-bake balls. And to make this recipe really keto-friendly, leave out the maple syrup and use sugar-free chocolate chips.
Hard-Boiled Eggs: Just like string cheese, a hard-boiled egg provides protein and fat, while also being pretty low-cal. Eat a couple for a filling keto diet snack or pair one with something else on this list.
Avocado: Avocados are packed with healthy monounsaturated fatty acids, along with plenty of other minerals like fiber and potassium-and they’re keto-friendly too. Eat one half of an avocado when it's snack time.
Eggplant "Fries": You can make fries out of practically any vegetable, but eggplant is a less common one. So try this unique twist, made with almond flour and maple syrup.
Kalamata Olives And Cucumber: One cup sliced cucumbers and 10 large olives make for a great keto-friendly snack, with added benefits: This is a great snack to help people in ketosis supplement their sodium levels. When you're in ketosis, your body needs more sodium, and “without adequate sodium, people are at risk for dehydration, constipation, and more dangerous electrolyte imbalances.
Wrapped Dill Pickles: Dill pickles are a great way to get in salt and a perfect vehicle for deli sandwich items, sans bread. For this low-carb snack, wrap one large dill pickle with one ounce sliced deli meat and once ounce sliced cheese.
Smoky Garlic Pumpkin Seeds: If you’re on the keto diet, you should skip the pumpkin but not pumpkin seeds. They’re loaded with healthy fats and protein, and this smoky snack only has four simple ingredients.
Coconut "Bacon": It’s no secret that bacon is a staple of the keto diet, but coconut is a keto-friendly, meat-free alternative. And this vegan option is a smoky, yummy alternative.
Warm Tuscan White Bean Dip: Hummus is also keto-friendly, but it can get boring fast. Mix it up with this easy-to-whip-up white-bean dip (yes, white beans are great for keto!) for a flavorful and fiber-filled dip for veggies.
Collard Cheese Wraps: This is an easy portable snack that helps you get extra greens, while being balanced with a bit of protein. Take one large collard greens leaf (sans stem) and spread it with one teaspoon each of Dijon mustard and mayonnaise. Top with one ounce sliced cheddar cheese and roll like a wrap.
Cucumber Slices And Guacamole: This snack takes seconds to prepare and the healthy fats from this guacamole dip make it a perfectly filling and satisfying snack. Cut up half a cucumber and dip into half a cup of guacamole.
Hummus And Veggies: Surprised you can have hummus? Chickpeas are rich in carbs, but in small amounts and used as a “flavoring,” hummus can fit in a keto diet. Just keep it to a tablespoon and enjoy with a half cup of bell pepper strips.
Keto Chili: While chili may seem like a main dish, a small scoop can provide you with enough protein (almost three grams!) to keep you going. Use an Instant Pot for great fast cooking. This is also a great keto meal-prep recipe to have on hand.

Read also: Magnesium Supplements for Keto

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