A classic popcorn in the movie, it’s a simple snack that you can pre-pop into a packaged bag, scoop up from a machine, or comfortably microwave at home. It’s perfect for eating at any time, and it’s easy to eat with a handful without even noticing it. They’re almost like chips … you just can’t have it!
This muscle memory may not look like a detrimental movement, but do you have anything to say about eating too much popcorn? Dietitians on our Commission of Medical Experts comment on the advantages and disadvantages of eating popcorn. For more information on snacking, check out snacking habits that can help you lose weight, says nutritionists.
“Popcorn contains fiber and protein (whole grains) and can be filled with fewer calories, so it can be part of a healthy weight management program,” he said. Amy Shapiro MS, RD of Real nutrition..
Eating popcorn provides a satisfying crunch and is also considered a large amount of food. This means that you can eat most of it without consuming too many calories or adding fat grams.
However, Shapiro states that not all popcorn is made the same. She likes air pop popcorn.
“Believe it or not, 3 cups of air popcorn provides 3.6 grams of fiber with less than 100 calories,” he says. Amy Goodson, MS, RD, CSSD, LD, Author of Sports nutrition playbook. “Given that most Americans don’t get enough fiber in their dietary routines, air popcorn may help!”
Goodson’s advice is to consider adding herbs and spices instead of butter and salt to flavor. Shapiro also recommends moving away from movie-style popcorn, but if you prefer it, consume it sparingly.
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“Popcorn can cause gas and bloating because it can’t digest whole grains properly or eat too much,” says Shapiro.
In this case, Shapiro will look at your dose and suggest that you chew food and drink water.
“Popcorn is an excellent source of fiber, but without enough water, a diet high in fiber can lead to discomfort and constipation,” says Shapiro.
According to Goodson, air popcorn also contains antioxidants.
“Popcorn contains an antioxidant called phenolic acid,” says Goodson. “Antioxidants help fight free radicals (also known as bad guys) that can damage cells.”
In fact, according to a research study posted by the University of Scranton, popcorn contains more healthy antioxidants called “polyphenols” than fruits and vegetables.
The study found that popcorn contained up to 300 milligrams of polyphenols per serving. The sweet corn serving was 114 milligrams, but all fruits per serving contained 160 mg.
One serving of popcorn may provide 13% of the average daily intake of polyphenols per person.
“Air pop popcorn is a whole grain and contains a lot of nutrients when you add a lot of butter and salt, but it also adds calories,” says Goodson.
For example, pre-packaged popcorn often contains trans fats as well as saturated fats. According to Goodson, both types of fat are the types you want to limit in your diet. She suggests considering adding herbs and spices as seasonings if you want to enjoy seasoning while keeping popcorn low in calories. You can also lightly mix olive oil or avocado oil instead of butter.
Kayla Garitano
Kayla Garritano is Eat This, Not That! I’m a staff writer. She graduated from Hofstra University with a major in journalism and two minors in marketing and creative writing.read more
