Fibre is a vital component of a healthy, balanced diet and offers many health benefits. Fibre aids in digestive health, weight management, blood sugar control, heart health, colon health, appetite control, and much more. And popcorn is a great example of a fibre filled snack for CKD.
For adults, a general guideline of the recommended daily intake of dietary fibre is:
Men: 38 grams of fibre per day
Women: 25 grams of fibre per day
These recommendations are general guidelines; however, individual requirements may vary.
*Please note that this post contains clearly identified affiliate links. As an Amazon affiliate, I may earn a small commission on qualifying purchases (at no extra cost to you).
Can you snack on popcorn with CKD?
When popcorn is prepared in a healthy way, it can be nutritious and a tasty snack with several benefits, and can be a great snack for CKD. These can include:
- Low Glycemic Index: Popcorn has a low glycemic index, meaning it does not cause rapid spikes in blood sugar levels when consumed. This makes it a good choice for those wanting to manage their blood sugar levels.
- High Fibre: Popcorn is a good source of dietary fibre that can help in digestion, the feeling of satiety, and stabilize blood sugar levels.
- Low Sodium Alternative: When popcorn is air-popped and lightly seasoned, it has low sodium. This is a heart-healthy snack choice compared to chips and pretzels that are high in sodium.
- Low in Calories: Air-popped popcorn is also low in calories, making it a calorie-efficient snack when consumed in appropriate portions.Â
Preparing popcorn at home
Preparing popcorn on the stove is a traditional and fun way to make this snack. Instructions to make popcorn on the stove involve the following six steps:
- Preheat the Pot: Place the empty pot on the stove over medium-high heat. Use the pot with a tight-fitting lid.
- Add Olive Oil: Pour olive oil to cover the bottom of the pot, about 1 tablespoon.
- Test the Oil: To check if the oil is hot enough, you may drop a few popcorn kernels into the pot. You are ready to go when they start to sizzle or spin.
- Add Popcorn Kernals: Add the rest of your popcorn kernels into the pot. Cover with the lid and give it a good shake to distribute the heat evenly and prevent burning.
- Popping Sounds: You will hear when the kernals start to pop. Ensure the pot is moving to prevent sticking and burning.
- Remove from Heat: When the popping sound comes to an end, remove the pot from the heat and let it sit with the lid on for a minute to allow the remaining kernels to pop. You are now ready to season and serve!
Remember to be cautious when removing the lid as hot steam will escape! Use oven mitts or a kitchen towel to handle the hot pot and lid.
Alternatively you can use microwavable popcorn makers like this one.
Popcorn snack and CKD
So you’ve made your delicious popcorn. Let’s flavour it with some kidney-friendly seasonings.
Using plain (unsalted and no butter) microwaved air popped popcorn or stovetop popcorn. Toss with 1 TBSP olive oil and top with one of these low sodium but high flavour options.Â
Ranch: 1â„2 tsp dried dill, 1â„2 tsp dried chives, 1â„2 tsp garlic powder, 1â„2 tsp onion powder, 1â„4 tsp pepper
Cajun: 2 tsp paprika, 1 tsp onion powder, 1 tsp garlic powder Coconut Curry: 1 TBSP unsweetened shredded coconut, 1â„2 tsp curry powder
Label reading for popcorn and CKD
When reading the labels for low-sodium popcorn, it is important to examine the nutrition facts label and ingredients list to select the best option. Ensure to check the following factors:
Serving Size: Check the serving size listed on the nutrition label. This will determine how much sodium you will consume per serving.
Sodium Conent: Review the sodium content per serving. Look for popcorn products labeled as “low sodium†or “reduced sodiumâ€. Some product options can include:
→ PC Blue Menu Natural Popcorn
→ Great Value Reduced Sodium Popcorn
→ No Name Low Sodium Popping Corn
Ingredients List: Examine the ingredients list to identify any added sources of sodium such as salt, sea salt, monosium glutamate (MSG) or other sodium-containing compounds.
By thoroughly reading the nutritional labels and selecting low-sodium popcorn products or making your own, you can enjoy a delicious and heart-healthy snack! Remember, it is important to consult with a registered dietitian if you have specific dietary restrictions or health concerns.
Looking for more snack ideas? Check out top 5 snacks for CKD here.
This article was written by Neha Dewan, Nutrition Student Volunteer.
This article was reviewed by Emily Campbell, RD CDE MScFN.
