Popcorn has a lot of charm. It is chewy, satisfying and extremely versatile. Whole grains are also a classic snack, as they are often enjoyed at healthy events from county trade fairs to movie nights. However, if you are concerned about nutrition, you may be wondering, “Is popcorn healthy?”
it depends. Popcorn can be prepared in a variety of ways and can affect the nutrition of the final product. This includes different cooking methods (ie stoves, microwaves, or air popper machines), the types of oils used to cook popcorn, and additional seasonings (ie salt, powdered cheese, garlic powder, butter). Etc.) are included.
Needless to say, the answer to whether popcorn is healthy may seem unclear. If you need a popcorn nutrition cheat sheet, find out the main strengths and weaknesses of the following foods:
Popcorn nutrition
As some of you may not know, popcorn is a corn swelling or popping. According to Charmaine Jones, MS, RDN, LDN, a registered dietitian and founder of Food Jonesi, corn kernels (and therefore popcorn) are a type of whole grain that happen to be packed with satiety fiber. According to the United States Department of Agriculture (USDA), popcorn also provides moderate amounts of essential vitamins and minerals, including folic acid, vitamin A, potassium, and magnesium.
However, as mentioned earlier, the nutrient profile of popcorn can vary greatly depending on its preparation. However, for a general idea of nutrient breakdown, check the nutrition profile of 3 cups of plain air popcorn (~ 24 grams) based on USDA data. This is equivalent to one serving, according to Jones.
- 93 calories
- 3 grams of protein
- 1 gram of fat
- 18 grams of carbs
- 4 grams of fiber
- <1 gram of sugar
Benefits of popcorn
Once again for those behind you: There are countless ways to prepare popcorn, so whether popcorn is healthy depends on multiple factors. But overall, popcorn (specifically, the plain air pop type) is healthy based on the following benefits:
Increase the feeling of fullness
If you’re on a mission to stop hangers between meetings, get popcorn. The above ICYMI and popcorn are full of fiber, which is a type of carbohydrate. According to Jones, dietary fiber helps to increase satiety, or satiety and satisfaction. Popcorn also acts like a sponge in the intestines, absorbing water and swelling. “This causes the receptors in the stomach to release hormones. [tell your brain] I’m full, “explains Jones. As a result, you are more likely to get bored for a long time after eating popcorn.
Promotes regular bowel movements
As mentioned earlier, popcorn is a dietary fiber-rich food. Jones says it has a particularly high amount of insoluble fiber that attracts water in the intestines. This increases the bulk of your stool, thereby reducing the time it takes to get through your intestines, she adds. This can be a game changer because it can help prevent constipation by backing up regularly, says Paula Doebrich, MPH, RDN, registered dietitian, and founder of Happea Nutrition.
Lowers blood pressure and cholesterol
Most popcorn fibers are insoluble, but they also contain soluble varieties, Jones says. Water-soluble dietary fiber, as the name implies, dissolves in the water in the intestines and produces a gel-like substance that can help lower LDL (“bad”) cholesterol. Soluble fiber binds to bile (a liquid that contains cholesterol), allowing bile to be excreted from the stool rather than being absorbed by the body. shape Previously reported. This reduces your body’s overall cholesterol absorption, thereby reducing high blood cholesterol, a major risk factor for heart disease.
Disadvantages of popcorn
Like all the good things in life, popcorn isn’t perfect. There are also some drawbacks. Some of the drawbacks of popcorn to keep in mind are:
May cause digestive problems
Popcorn is good for digestion, but it can actually cause gastrointestinal problems for some people, especially when eaten in large quantities. High fiber content in popcorn can lead to constipation, especially if it’s already prone to problems, Jones says. This can happen at any time when you eat a lot of fiber quickly (from any food) without increasing your water intake. Reason: “When fiber passes through the gastrointestinal tract, it needs a liquid to pass plumply and smoothly,” Jones explains. Therefore, if you usually don’t eat much fiber, slowly increase your popcorn intake and be sure to drink it.
Limited essential nutrients
Sure, popcorn contains fiber and some vitamins and minerals … but that’s it. That said, replacing most of your diet with popcorn can make it difficult to get all the nutrients you need. Popcorn makes you feel full, so if you eat too much a day, you may have fewer meals, Jones says. This can limit your intake of other essential nutrients such as protein, healthy fats, and vitamin C. Therefore, popcorn should be considered as a side or snack, not as a main event.
Not all popcorn is equal
Let’s return to the elements of how to make popcorn. Unlike air popcorn, cooking popcorn on the stove often requires oil and butter to add calories and fat. Similarly, movie theaters and microwave popcorn are usually made with salt and butter, Jones says. Depending on the product or recipe, other ingredients such as sugar and powdered cheese may also increase the sodium, carbohydrate, or fat content of the snack and ultimately change the overall nutritional content.
It is worth noting that all foods are suitable for a healthy diet. However, if you need or want to limit certain ingredients, be aware of how popcorn is prepared.
So is popcorn a healthy snack?
In short, yes, popcorn is a healthy snack. “Generally speaking, all foods can be part of a healthy lifestyle, which results in enjoying moderately nutritious foods,” says Doebrich.For popcorn, “It’s about what you consume it. [rather] More than the corn itself, “she added.
So if you’re looking for the most nutritious option, making popcorn at home is the way to go, says Doebrich. In this way, you can control how it is prepared and what additional material is used. If you’re lucky, you can use an air popper machine or a standard stove pot. The healthiest version uses little or no oil, but it’s okay to add more oil, as fat helps increase satiety, says Doebrich. If you use oil, choose a high smoke point option, such as avocado oil or canola oil. “Fats with low smoke points, such as coconut oil and butter, may not be ideal for high fever. [that is produced] When making popcorn on the stove, “she explains.
For flavors and toppings, use 1/2 teaspoon of salt in 3 cups of popcorn, Doebrich suggests. If you are monitoring your sodium intake, you can skip it altogether or use a low sodium alternative such as Kosher Salt. Another option is to use unsalted seasonings such as spices (garlic powder, chili powder, dried herbs, etc.) to add flavor without excess sodium, Doebrich adds.
If you want to buy a ready-made popcorn bag at the store, try choosing the salt-free or low-salt option, Jones is recommended. You can also add your own seasonings to popcorn purchased in a regular store for a quick and healthy snack. (Advanced tip: Lightly spray or sprinkle water on popcorn and the spices and seasonings will stick together.)
And if you want to enjoy microwave and cinema popcorn, that’s perfectly fine, says Doebrich. “There is no reason to limit occasional treats,” she says — again, because all foods can be part of a balanced diet. If you’re not sure what “occasional” looks like, chat with your doctor or dietitian for personalized guidance.
