POPCORN IT IS PROBABLE your favorite snack while watching Netflix, sitting in a dark movie theater, or enjoying a night out at the ballpark. As she pops the kernels into her mouth, she may be wondering, “Is popcorn healthy?”
The answer is mostly yes, but it depends on how you’re eating it, dieticians say.
“I definitely consider popcorn a healthy snacksays Maryann Walsh, RD, president of Walsh Nutrition Consulting. “Not only is it a high-volume food that can help us feel full and satisfied, but it’s also often readily available and affordable. It’s versatile when it comes to toppings and flavors you can add to it.”
There are many different ways to pop popcorn. Things like the amount and type of oil used, such as unsaturated canola oil versus saturated coconut oil, as well as added salt or other flavors and ingredients, affect the health content, he says. The cooking method also matters.
Homemade oil-free popcorn is so much healthier than the big tubs of popcorn you get at the movies. Movie theater popcorn can be bursting with saturated fat, and you may be tempted to add butter and seasoning salts, which increase the fat and sodium content. And, microwave popcorn can contain salt and other added ingredients that add calories and affect your overall health.
Still, most popcorn offers several health benefits. It’s packed with nutrients and antioxidants, and eating it as a snack can help you increase your intake of fiber and whole grains. Here’s a look at why popcorn is healthy and tips for keeping the snack guilt-free.
Is popcorn healthy?
If popcorn is your guilty pleasure, you’ll be thrilled to know that it is healthy, unlike others appetizers They are loaded with sugar and salt. Here is an overview of the health benefits of popcorn:
It is a whole grain.
popcorn is whole grainand Walsh says that eating whole grains is linked to a lower incidence of heart disease and diabetes.
the Dietary Guidelines for Americans recommends that at least half of your grain intake be whole grains, which means you need about 48 grams of whole grains one day. Eating popcorn every day has been shown to increase your overall intake of whole grains, according to the Journal of the American Academy of Nutrition and Dietetics.
It has a high fiber content.
As a whole grain, popcorn is a good source of fiber. According to the American Heart Association, popcorn contains more fiber per serving than whole grain bread. A 3-cup serving of popcorn contains 3 to 4 grams of fiber, says Walsh. It’s recommended that men get 30 to 38 grams of fiber a day, while women need 21 to 25 grams. Fiber helps control blood sugar and cholesterol, regulates bowel movements and helps control weight, according to Mayo Clinic.
It makes you feel full.
The lightness of popcorn makes it a high-volume food, and Walsh says that makes you feel full. A cup of air-popped popcorn, without butter, salt, or other ingredients, contains about 30 calories, according to the US Department of Agriculture. So three whole cups are just under 100 calories.
Contains antioxidants.
Popcorn contains polyphenols, which are a type of antioxidant found in plants, says Walsh. polyphenols It has been shown to fight UV damage and reduce the risk of developing some types of cancer, cardiovascular disease, diabetes and other diseases. Research shows that polyphenols are more concentrated in popcorn compared to sweet corn or other vegetables.
It is full of vitamins.
Popcorn is loaded with vitamins and minerals, according to the USDA.
These include:
- Calcium
- Iron
- Magnesium
- Potassium
- Phosphorous
- Zinc
- Copper
- Manganese
- thiamin
- niacin
- folate
- vitamin B6
What is the healthiest way to eat popcorn?
Air-popped popcorn uses no oil and is the healthiest way to enjoy your snack, according to Cleveland Clinic. Putting it on the stovetop with oil can be a way to add healthy fats to your diet, just opt for walnut, avocado, canola, or extra virgin olive oil. It’s also best to skip the butter, which adds saturated fat, or if you must have butter, choose 2 to 3 tablespoons.
If you want to add flavor to popcorn you make at home, the Cleveland Clinic recommends using hot sauce, balsamic vinegar, herbs and spices, peanut butter, or a little grated cheese.
“The healthiest way to eat popcorn is typically popped without oil or butter and with minimal added salt,” says Walsh. “However, there are numerous bagged popcorn products that come pretty close to the nutrition facts of air-popped popcorn, such as SkinnyPop or BoomChickaPop.”
Just check the Nutrition Facts label and remember that 3 cups of plain air-popped popcorn contains about 100 calories and no sodium or fat (unless you add it).
Microwave and movie popcorn are less healthy options
Microwave popcorn often contains high amounts of salt and flavoring, and can contain chemicals that can add calories and make it a less healthy choice. “Be sure to take a look at the Nutrition Facts label and serving sizes when consuming a packaged popcorn product,” says Walsh.
Movie theater popcorn may contain 400 to 1,200 calories, depending on the size and toppings. Some movie theater chains use coconut oil or other saturated fats, which increases the calorie count. Popcorn is also often loaded with salt, with some having up to 1,500 milligrams of sodium, almost a full day’s worth. the USDA recommends that adults limit salt to 2,300 milligrams a day.
Can you eat too much popcorn?
Technically, you can eat too much of anything. But eating too much popcorn is hard, says Walsh. Its fluffiness makes it a high-volume food, so you’ll likely find yourself full after a cup or two. Unless you’re dripping with butter and salt, a few servings aren’t too bad for your health.
“The downsides of eating popcorn are that if you add ingredients, you have to factor them into the total calories you’re consuming, and calories from ingredients like butter or flavored oils can add up quickly,” says Walsh. “And, if you need to watch your sodium intake, then you’ll want to be careful about how much salt you add to your popcorn.”
However, keep in mind that popcorn is carbohydrate, she says. People with diabetes or others who need to control their carbohydrate intake should be mindful of popcorn serving sizes.
Erica Sweeney is a writer who primarily covers health, wellness, and career topics. She has written for The New York Times, HuffPost, Teen Vogue, Parade, Money, Business Insider, and many more.
