Is Popcorn Healthy? What Experts Say About Popcorn Food Value
Whether you crave a quick snack or need something to eat while watching Netflix for a treat, popcorn may be your snack. But are popcorn healthy? “For the most part, yes,” said Deborah Cohen, D.C.N., R.D.N., associate professor, department of healthy and preventive nutrition sciences at Rutgers School of Health Professions. “It provides about 3 grams of fiber per cup. Considering that we usually consume more than one cup per sitting, that is a good start to the minimum of 25 grams most Americans need per day. ” Fiber not only helps you feel fuller and more satisfied, but it can improve blood cholesterol levels and reduce your risk of heart disease and stroke.
Here's what you need to know about this popular dish:
Is popcorn healthy for you?
Most people do not realize that this is a complete, nutritious fiber, ”said Marisa Moore, M.B.A, R.D.A, L.D., a dietitian. Apart from the small amounts of nutrients such as B vitamins, iron and magnesium, popcorn also contains a wide variety of polyphenols. ” Polyphenols are a type of antioxidant that is linked to better circulation and digestive health. Another plus? Popcorn is inexpensive and available everywhere. Also, you know exactly what it contains because it does not contain any unusual chemicals that are difficult to name.
Air-popped popcorn is the healthiest type.
Without a doubt, popcorn from the air is the best kind you can use. “It has low calories, about 90 calories a cup and is quick and easy to make,” says Cohen. You can use a small countertop air popper, or look for microwaveable containers, which allow you to blow and serve in the same bowl. It’s perfectly fine to add butter or a dash of salt, if you like; you will use less than you would find in pre-packaged models, Cohen said.
You can also make popcorn the old-fashioned way on the stovetop.
The next best way to produce a pile is to do it on a stovetop. Pour about 1 or 2 tablespoons olive oil, walnut or avocado (avoid coconut, flax, and palm oil, saturated with oil) in a deep frying pan, and whisk. Heat oil, then add enough popcorn to cover the bottom of your pan. Keep the temperature at medium-high. Move the pan back and forth on a hot plate so that the popcorn does not burn or stick. OK if the outgoing sounds come down every few seconds. Do not worry about the ears that do not come out; you are usually few.
What are the health benefits of popcorn?
Popcorn is a raw formula that contains 3 grams of fiber per prepared cup. Because you will probably eat more than one cup, that is a good start to the 25 grams or more most of us need every day, Cohen says.
It also contains trace elements such as folate, niacin, riboflavin, thiamin, B vitamins, iron and magnesium. Popcorn hulls are a great source of nutrients, which include antioxidants such as beta-carotene, lutein, zeaxanthin, and polyphenols, which have anti-inflammatory properties.
Popcorn also has low calories (about 90 cups per air cup), so a "fast food" that doesn't contain preservatives. And, because of the crunch factor, it helps your brain register that you are full and satisfied, Moore said. It is also gluten free, low in fat, and non-GMO.
Popcorn nutrition facts
Popcorn contains the following vitamins and minerals, according to the USDA:
- Vitamin B1
- Vitamin B3
- Vitamin B6
- Iron
- Magnesium
- Phosphorous
- Potassium
- Zinc
- Copper
- Manganese
Microwave popcorn may not be as healthy
It may seem simple, but microwave popcorn can be loaded with oil and sodium, and there are wide variations in what it contains. "Some products contain 10 grams of oil in 2 cups, which is great for one serving," Cohen said. "That's about the same amount as in potato cheese." If you choose microwaveable varieties, read the label and target brands with less than 200 mg of sodium per serving and the minimum number of grams of fat you can get (unfortunately, that is usually 6 or 7 grams per serving).
Pre-packaged or pre-packaged bags are a snack that you can carry on the go. But they may also not be so big for you. Also, read the label and try to find the ones that fit your daily nutritional needs, such as the minimum amount of sodium you can get, says Moore.
And even though it makes no sense, cut back on portions of your cornstarch and caramel corn, with tons of extra sugar. If you want to indulge yourself, weigh one serving and pour it into a bowl; otherwise, it is very easy to keep dipping your hand into the bag! In the end, pop movie theater is the worst: A small bag usually has about 1000 calories and 40 grams of jaw fat, Cohen said.
How to prepare healthy popcorn
Want to make healthy popcorn yourself at home? Here's what you'll need and how exactly to make it.
Ingredients:
• 2 tbsp. oil
• 1/3–1/2 cup popcorn kernels (or enough to cover the bottom of the pan)
Directions:
You can put popcorn in the air in a microwaveable popcorn bowl or countertop air popper, or try this simple stove method:
Pour 1 to 2 tbsp. olive, walnut or avocado oil (avoid coconut, flax and palm oil, high in saturated fat) in a deep, low-fat pan. Cover with a lid, then heat the oil moderately for a few minutes, then add about one-third to ½ a cup of popcorn, or about enough grains to cover the bottom of your pan. Cover.
Wait for the first pop, then start moving the pan back and forth on the burner so that the popcorn does not burn or stick. Hold the lid in place with the oven mitt as you move it so that the popcorn does not stick to the pan. Your popcorn is ready when the pop-up sounds come down every few seconds. Don't worry about the kernels not coming out; you will have a few. If you like, add a drizzle of melted butter and sprinkle with a pinch of salt. Be sure to add salt or other spices (cinnamon, cayenne pepper, parmesan cheese, etc.) while the popcorn is still warm so
Extra tips:
If empty popcorn is too boring for you, jazz with spices, Moore suggests. Just be sure to add while warm to stick to the popcorn. Another trick is to spray a little with water so that the flavors stick together. Good ingredients include: Salt, chili powder, and a splash of lime juice; parmesan cheese, garlic powder, and Italian herbs; cayenne with a small kick; balsamic vinegar for a delicious punch, or cinnamon with a drizzle of dark chocolate for sweet tooth.
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