Popcorn as a snack: Healthy hit or dietary horror show? (2024)
Popcorn, with its ample dietary fiber and typically low calorie count, makes it easy to understand why many people think a giant bucket at the movie theater qualifies as a healthy snack.
But be careful before you start scooping handfuls into your mouth as the opening credits roll; not all popcorn is created equal.
When it's air-popped and lightly seasoned, popcorn is an efficiently healthy snack. That's because it is a whole grain, and high-fiber whole grains have been linked to a lower risk of heart disease, diabetes, some cancers and other health problems. Federal dietary guidelines say half of all grains consumed should be whole grains, and popcorn packs more fiber per serving than whole-wheat bread.
"When prepared well, popcorn actually is a pretty good snack," said Maya Vadiveloo, an assistant professor in the department of nutrition and food sciences at the University of Rhode Island. "It's stable. It's inexpensive. It's fairly tasty. For people who might be struggling to eat adequate fruits or vegetables or other whole grains, it's a low-risk snack to start.
"Popcorn at the movies is very different than popcorn made at home."
A tub of movie theater popcorn can contain up to 1,090 calories and 2,650 milligrams of sodium.
"Even a small movie theater popcorn has significant calories and is very high in salt," Vadiveloo said. "Sodium is one of the leading risk factors for hypertension and stroke in general, so it's something we do care about from a perspective of heart disease."
Some theater chains pop their popcorn in canola oil. Vadiveloo said popcorn made with measured amounts of heart-healthy oils such as canola or olive oil can still be healthy. But, she said, it's better to have control over how the snack is prepared from the start.
The same logic goes for popcorn coated in sugar, such as caramel corn, she said.
"Air-popped would be a good way to prepare popcorn because it gives you some control over the seasonings that you add afterward – how much salt, or how much oil or butter," Vadiveloo said.
Microwave popcorn may have posed an entirely different set of health problems in the past, but many of the chemicals involved have been removed in recent years.
One such chemical, diacetyl, has been linked to a disease called popcorn lung, which causes shortness of breath and wheezing. Diacetyl, which gives some microwave popcorn its buttery taste, is found in cheese, butter, yogurt and wine, and it's not harmful if swallowed; the danger comes when it is inhaled in large amounts.
In addition to fiber, popcorn also is a good source of polyphenols, which are antioxidants that have been linked to better blood circulation and digestive health, as well as a potentially lower risk of certain cancers.
Another health benefit of popcorn is its high satiety. Because of popcorn's high fiber content, its low calorie count and its low energy density, popcorn is considered to be a food that can aid in weight loss. For example, popcorn has been shown to make people feel fuller than a similar calorie amount of potato chips.
"I could give you 200 calories of a milkshake, and that might be 5 or 6 ounces," Vadiveloo said. "Your body isn't going to recognize you've had 200 calories and feel satisfied. But if you eat 200 calories of fruits and vegetables, which are high in fiber and water, you're going to eat quite a large portion size to get to 200 calories. The same goes for popcorn."
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When it's air-popped and lightly seasoned, popcorn is an efficiently healthy snack. That's because it is a whole grain, and high-fiber whole grains have been linked to a lower risk of heart disease, diabetes, some cancers and other health problems.
Yes, popcorn is fun, but it's also healthy. Popcorn is a whole grain and a good source of fiber. And 3 cups of plain, air-popped popcorn weighs in at only about 95 calories. For the healthiest results, pop your corn in an air popper or in the microwave.
Popcorn can indeed be a valuable addition to a weight loss diet. Its low-calorie, high-fibre, and whole-grain characteristics make it a filling and nutritious snack option. If you are looking to lose weight, it is essential to consume popcorn healthily, without excessive butter, oil, or sugar.
Back to the snack aisle, pre-popped popcorn is an example of a food that's somewhat processed but not to the point of being ultra-processed — making it a healthier option when you're looking for something to snack on between meals.
Even though popcorn is healthy, it is possible to eat too much of it. Both dietitians say that eating an excessive amount of popcorn can lead to bloating, gas and constipation because of its high-fiber content—especially for people who aren't used to eating a lot of fiber.
As a high-fibre snack, popcorn promotes regular bowel movements, supports a healthy gut microbiome, and contributes to weight management. Its gentle nature makes it an ideal choice for individuals with digestive sensitivities, and its versatility ensures that you can enjoy it in various ways while reaping the benefits.
Even though it is much more filling than many other snack foods, it can still be fattening if you eat too much of it. Popcorn is high in fiber, relatively low in calories and has a low energy density. Eating it in moderation may help with weight loss.
Snack favorites high in sodium, such as chips and popcorn, are also known inflammation causers. These salt-filled snacks will surely lead to bloating and swelling. Looking for a filling snack? Try nuts like almonds and walnuts.
Another health benefit of popcorn is its high satiety. Because of popcorn's high fiber content, its low calorie count and its low energy density, popcorn is considered to be a food that can aid in weight loss. For example, popcorn has been shown to make people feel fuller than a similar calorie amount of potato chips.
A midnight munchie to get excited about! Popcorn is a whole grain packed with fiber and carbs. Carbohydrates make tryptophan, an amino acid important for sleep, more available to the brain. A study found that food such as popcorn and nuts provided a longer sleep duration than food such as burgers and pizza.
High intake of fiber, which is prevalent in popcorn, has been found to decrease the risk of cardiovascular disease as well as coronary heart disease. Fiber is an important part of a balanced diet, and popcorn is ideal if you need a snack that contributes to your daily fiber intake.
Nutritious popcorn is a great snack option for people following a low-carb diet because it doesn't contain a lot of carbohydrates. It's a healthy snack because it contains no fat, cholesterol, sodium, or added sugars.
Certain substances in microwave popcorn packaging that are known as per- and poly-fluoroalkyl substances (PFAS) have associations with cancer. A 2021 review of previous research says researchers have also found links between PFAS and other conditions, such as impaired thyroid function and infertility.
Superfoods are those foods that pack a punch in a small amount - that can fuel your day with just a handful - or eaten by the bowlful without negatively impacting your nutrition. That is where we stand with popcorn, perhaps the best superfood of them all.
It's also a good source of carbohydrates and dietary fiber. It's loaded with vitamins, minerals, antioxidants, and phytochemicals. The antioxidant lignans found in popcorn may help protect against cancer. Eating popcorn can help prevent heart disease by lowering cholesterol levels.
Another health benefit of popcorn is its high satiety. Because of popcorn's high fiber content, its low calorie count and its low energy density, popcorn is considered to be a food that can aid in weight loss. For example, popcorn has been shown to make people feel fuller than a similar calorie amount of potato chips.
Popcorn remains a better snack option than many salty or sugary snacks for avoiding high blood sugar and diabetes complications. GI is a scale from 1 to 100 that refers to the speed at which sugar enters the bloodstream after a person eats foods containing carbohydrates.
Introduction: My name is Corie Satterfield, I am a fancy, perfect, spotless, quaint, fantastic, funny, lucky person who loves writing and wants to share my knowledge and understanding with you.
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