Popcorn: Is it healthy? Here Are Dietitians' Opinions

Popcorn: Is it healthy? Here Are Dietitians' Opinions....

Popcorn has a number of positive attributes. It is very versatile, tasty, and crispy. The whole grain is another traditional snack, often consumed at healthful gatherings like movie nights and county fairs. However, if nutrition is on your mind, you can find yourself questioning if popcorn is healthy.

It varies. Numerous methods may be used to produce popcorn, which may alter the final product's nutritional value. This covers a variety of popcorn-cooking techniques (such as air popping, microwave heating, and stovetop cooking), popcorn-cooking oils, and extra spices (i.e., salt, powdered cheese, garlic powder, butter, etc.).

It goes without saying that it may not be clear-cut if popcorn is beneficial. The primary benefits and drawbacks of popcorn are listed here if you'd like a cheat sheet on its nutritional value.

Munchies Nutrition

In case you didn't know, popping corn kernels are what give popcorn its distinctive flavour. According to Charmaine Jones, M.S., R.D.N., L.D.N., registered dietitian nutritionist and founder of Food Jonezi, corn kernels (and thus, popcorn) are a sort of whole grain that also happen to be packed full of satiating fibre. According to the US Department of Agriculture, popcorn also contains minor levels of important vitamins and minerals such folate, vitamin A, potassium, and magnesium (USDA).

The nutritional profile of popcorn may, however, change significantly depending on how it is prepared, as was already indicated. However, for a rough sense of how nutrients are broken down, consider the nutritional profile of three cups of plain, air-popped popcorn (24 grammes), which, in Jones' estimation, is one serving:

calories 93

3.3 g of protein

a gramme of fat

18 grammes of carbs

4 g of fibre

One gramme of sugar

advantages of popcorn

For those in the back, I'll say it again: Popcorn may be made in a variety of ways, thus there are many variables that can affect its nutritional value. However, based on the advantages listed below, popcorn is generally healthful, particularly the basic air-popped kind.

increases satisfaction

Grab some popcorn if you want to avoid feeling hungover between sessions. As mentioned above, fibre is a kind of carbohydrate that abounds in popcorn. According to Jones, fibre also contributes to satiety, or the sensation of fullness and contentment. Additionally, popcorn behaves like a sponge in your stomach, absorbing water and swelling. Jones notes that this "causes the release of hormones that [inform your brain] you're full" through the stomach receptors. In consequence, after chowing down on popcorn, you'll be more likely to experience prolonged satiety.

Encourages Consistent Bowel Movements

As already said, popcorn is a meal high in fibre. According to Jones, it has particularly high levels of insoluble fibre, which draws water to the stomach. This shortens the time it takes for your faeces to pass through your digestive tract, she continues. According to Paula Doebrich, M.P.H., R.D.N., registered dietitian and creator of Happea Nutrition, this may be a game-changer if you're always behind since it can keep you regular and perhaps avoid constipation.

lowers cholesterol and blood pressure

According to Jones, popcorn includes some soluble fibre in addition to the majority of insoluble fibre. As its name implies, soluble fibre breaks down in the gut's water supply to form a gel-like material that may help decrease LDL ("bad") cholesterol. As previously reported by Shape, soluble fibre binds to bile, a fluid that includes cholesterol, causing the bile to pass through your faeces rather than being absorbed by your body. This lessens the body's total absorption of cholesterol, lowering high blood cholesterol, a significant risk factor for heart disease.

Limitations of Popcorn

Like all excellent things in life, popcorn has its shortcomings as well. Here are a few drawbacks of popcorn to be aware of:

Could Lead to Digestive Problems

Despite its advantages for digestion, some people may have GI issues if they consume large quantities of popcorn. According to Jones, constipation may result from the high fibre content of popcorn, particularly if you are already predisposed to the condition. Any time you suddenly consume a large amount of fibre (from any diet) without increasing your water consumption, this may occur. The explanation is that fibre requires liquids to swell up and transit easily through the digestive system, according to Jones. So, if you typically don't consume a lot of fibre, gradually increase your consumption of popcorn while making sure to stay hydrated.

Small Number of Essential Nutrients

Popcorn does include certain vitamins and minerals as well as fibre, but that's about all. However, eating popcorn as a substitute for the majority of your meals may make it more difficult for you to receive all the nutrients you need. According to Jones, consuming too much popcorn each day may result in you eating a diet with less diversity since eating more popcorn makes you feel fuller. This may reduce your consumption of other necessary nutrients including protein, good fats, and vitamin C. Therefore, rather than considering popcorn to be the main event, consider it to be a side or snack.

All Popcorn Is Not Created Equal

Let's get back to the topic of how popcorn is made. Contrary to air popping, stovetop popcorn preparation often requires for butter and oil, which adds calories and fat. Similar to this, microwaveable and theatrical popcorn often has salt and butter added, according to Jones. Other additions like sugar and powdered cheese may raise the salt, carb, or fat level of the snack, altering its overall nutritional composition, depending on the product or recipe.

It's important to remember that every item has a place in a balanced diet. But it's useful to be aware of how the popcorn is made if you need to restrict or avoid using particular substances.

Then, is popcorn a good snack?

In a nutshell, yes, popcorn is a nutritious treat. In general, all foods may contribute to a healthy lifestyle; the key is to eat the less nutrient-dense foods in moderation, according to Doebrich. She goes on to say that when it comes to popcorn, "it's more about what you eat it with [than] the corn itself."

So, according to Doebrich, preparing your own popcorn is the best option if you're seeking for the most nutrient-dense option. You have complete control over the preparation process and the addition of any other materials. If you're fortunate enough to have one, you can use it, or you can use a regular pot on the burner. The healthiest version calls for little to no oil, but Doebrich believes adding oil is OK since the fat may help people feel fuller for longer. Choose an oil with a higher smoke point, such avocado or canola oil, if you do decide to use it, she advises. The higher heat generated while preparing popcorn on the stovetop may not be suitable for fats with a lower smoke point, such butter or coconut oil, she says.

Doebrich advises using 1/2 teaspoon of salt for three cups of popped popcorn when it comes to flavourings and toppings. You may totally omit it if you're limiting your sodium consumption, or you can use reduced sodium options like kosher salt. Doebrich continues, "Another choice is to use salt-free seasonings like spices (consider: garlic powder, chilli powder, dried herbs) for extra taste without unnecessary sodium."

Jones advises selecting salt-free or low-salt varieties when purchasing a bag of pre-made popcorn from the supermarket. For a fast and wholesome snack, you could even season plain store-bought popcorn yourself. (Pro tip: Lightly mist or sprinkle water on the popcorn to help the seasonings adhere.)