Popcorn is an all-American snack made from corn, a food native to the New World. The oldest corn ever found was discovered in a bat cave in New Mexico in 1948. During the Great Depression a bag of popcorn, at 5 to 10 cents, was an affordable luxury for families. Popping corn was the first use of microwave heating technology in the 1940s; today, the Popcorn Board estimates that the average American eats about 54 quarts of popcorn each year.

Is all that popcorn good for us? Plain, air-popped popcorn is a whole-grain food containing little or no fat, sugar, or sodium. A 1-cup serving has just 30 calories and provides 2 grams of dietary fiber. Fiber helps slow digestion, making you feel full longer. Whole grains are low-glycemic carbohydrates, which means they are less likely to cause spikes in blood glucose levels. Studies have shown that whole grains may help reduce the risk of developing heart disease, high cholesterol, and obesity—serious concerns for those with diabetes.

As someone with diabetes, should I add popcorn to my diet? First, it’s important to emphasize that you should choose plain, air-popped popcorn. Avoid popcorn popped in oil that has been salted or buttered. Each tablespoon of oil or melted butter adds around 100 calories; 1 teaspoon of salt adds 2,400 milligrams of sodium. The American Diabetes Association and the American Dietetic Association both allow popcorn as a starch exchange. Three cups of popcorn is considered a 1-ounce equivalent from the grains group or 1 starch exchange.

Can you suggest some fun ways to eat popcorn that are good for me? You bet we can. Serve soup and popcorn instead of soup and crackers, or try popcorn as a salad topping in lieu of croutons. Season freshly popped corn with herbs and spices such as garlic powder, oregano, and cinnamon; drizzle with honey or maple syrup for a sweet treat. Combine it with nuts and dried fruits to create a tasty snack mix.

So pop, pop, pop your way to a more healthful diet.