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Oct 25, 2023 · Learn how to make a perfect batch of stovetop popcorn with no burnt kernels using a simple trick. Find out how to season your popcorn with butter, salt, or other toppings for a delicious snack.
- Snack, How To, Quick And Easy, Popcorn
- 10 min
- 99
Sep 14, 2022 · There are a few health benefits to eating popcorn. In addition to being high in fiber, popcorn also contains phenolic acids, a type of antioxidant.
- Overview
- What is popcorn?
- Popcorn nutrition facts
- It is high in polyphenol antioxidants
- Extremely high in fiber
- Eating it may help with weight loss
- Pre-packaged microwave popcorn may be harmful
- Some toppings and preparation methods are a bad idea
- How to make healthy popcorn
- Real popcorn is super healthy
- GeneratedCaptionsTabForHeroSec
Popcorn is a healthy snack when it’s air-popped and served without ingredients high in fat, salt, or sugar. Popcorn is high in important nutrients, including fiber.
Popcorn is one of the world’s healthiest and most popular snack foods.
It is loaded with important nutrients and offers a variety of health benefits.
However, it is sometimes prepared with large amounts of fat, sugar and salt, which can drive overeating.
For this reason, it is very important to prepare your popcorn the right way.
It can be either super healthy or very unhealthy, depending on how you prepare it.
Popcorn is a special type of corn that “pops” when exposed to heat.
At the center of each kernel is a small amount of water, which expands when heated and eventually causes the kernel to explode.
The oldest piece of popcorn was discovered in New Mexico and is said to be over 5,000 years old.
Over the years, it has become increasingly popular. It became especially popular during the Great Depression because it was so cheap.
Today around 1.2 billion pounds (500 million kg) are consumed by Americans every year, making it America’s most popular snack food by volume (1).
Summary
Many people don’t realize it, but popcorn is a whole grain food, making it naturally high in several important nutrients.
Many studies link whole grain consumption to health benefits like reduced inflammation and a decreased risk of heart disease (2, 3).
This is the nutrient content of a 100-gram (3.5-oz) serving of air-popped popcorn (4, 5):
•Vitamin B1 (Thiamin): 9% of the DV.
•Vitamin B3 (Niacin): 14% of the DV.
•Vitamin B6 (Pyridoxine): 9% of the DV.
Polyphenols are antioxidants that help protect our cells from damage by free radicals.
A 2019 study showed that popcorn contains very large amounts of polyphenols (6).
Polyphenol are linked to various health benefits. This includes better blood circulation, improved digestive health and a reduced risk of many diseases including hypertension and diabetes (7, 8).
Several studies have also shown that polyphenols may reduce the risk of cancer, including prostate and breast cancer (9, 10).
Summary
Popcorn contains large amounts of polyphenol antioxidants. These are plant compounds that have been linked to many health benefits.
Popcorn is very high in fiber.
According to research, dietary fiber may reduce the risk of many diseases like heart disease, obesity and type 2 diabetes (11, 12, 13).
Fiber can also help with weight loss and promote digestive health (14, 15, 16).
The recommended daily intake of fiber is 25 grams for women and 38 grams for men. However, most people are eating much less than that (17).
100 grams (3.5 ounces) of popcorn contain 15 grams of fiber, which goes a long way towards satisfying your daily fiber requirements (4, 5).
Summary
Popcorn is high in fiber, relatively low in calories and has a low energy density. These are all characteristics of a weight loss friendly food.
With 31 calories per cup, air-popped popcorn contains much fewer calories than many popular snack foods (4).
One study compared feelings of fullness after eating popcorn and potato chips. They found that 15 calories of popcorn were as filling as 150 calories of potato chips (18).
Because of its low calorie content, low energy density, high fiber content and increased satiety, eating popcorn may help you eat fewer calories and lose weight.
However, moderation is key. Even though it is much more filling than many other snack foods, it can still be fattening if you eat too much of it.
Summary
There are many ways to enjoy popcorn, but the most convenient and most popular tends to be the pre-packaged microwave variety.
Most microwave bags are lined with a chemical called perfluorooctanoic acid (PFOA), which has been associated with a variety of health problems.
These include ADHD, low birth weight and thyroid problems, to name a few (19, 20, 21).
Microwave popcorn may also contain diacetyl, which is a chemical found in artificial butter flavoring.
Although the risk to the general public has not been clearly identified, animal studies continue to show that breathing in diacetyl can damage airways and cause lung diseases (22, 23, 24).
Many brands of microwave popcorn are made using hydrogenated oils, which may still contain traces of harmful partially hydrogenated oils or trans fats.
Despite all of popcorn’s healthy qualities, the way it is prepared can greatly impact its nutritional quality.
When air-popped, it is naturally low in calories, but some ready-made types are extremely high in calories.
For example, a report by CSPI found that a medium-sized popcorn at a popular movie theater chain had a whopping 1,200 calories – even before factoring in the buttery topping (29).
Varieties bought from movie theaters or stores are often smothered in unhealthy fats, artificial flavorings and high amounts of sugar and salt.
These ingredients not only add a significant amount of calories, but some of them can also be bad for you in other ways.
Summary
Popcorn made on the stove or in an air-popper are going to be the healthiest options.
Here’s a simple recipe to make healthy popcorn:
Ingredients
•3 tablespoons olive oil or coconut oil.
•1/2 cup popcorn kernels.
•1/2 teaspoon salt.
Popcorn is high in several important nutrients, such as vitamins, minerals and polyphenol antioxidants. Not only that, but it is also incredibly tasty and one of the world’s best sources of fiber.
At the end of the day, popcorn is very healthy and consuming it in moderation may even help with weight loss.
Popcorn is a whole grain food that is high in fiber, antioxidants and other nutrients. However, it can also be unhealthy if prepared with too much fat, salt or sugar. Learn how to make your own healthy popcorn and avoid the harmful chemicals in microwave bags.
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American Nut Company59 Spruce St · Open · Closes 9 PM · (614) 535-8200Totes, Gunslinger, Nutty Hats, Caramel Corn, Buffalo Ranch, Popcorn 4 Pack, Buckeye Popcorn, Cinnamon Vanilla Pecans, Cinnamon Vanilla Almonds, Cinnamon Vanilla CashewsMichael's Goody Boy Diner1144 N High St · Open · Closes 12 AM · (614) 670-7855Wings, Wedge, House Salad, Veggie Pizza, Cheeseburger, Goody Boy Burger, Traditional Pizzas, Jumbo Popcorn Chicken, Scratch Made Meatloaf, Classic All Day BreakfastOct 6, 2022 · Learn how to make perfectly popped popcorn on the stove with 1 pot and 3 ingredients in just 5 minutes. Customize your popcorn with cheesy, garlic and herb, or other seasonings of choice.
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Apr 15, 2024 · Learn how to make stovetop popcorn with olive oil or coconut oil and season it with salt or other flavors. This recipe is easy, healthy and delicious, and takes only 10 minutes to make.
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Feb 2, 2022 · Learn how to make perfect stovetop popcorn with extra virgin olive oil and kosher salt. Try za'atar, Aleppo pepper, and lime zest for a tangy, spicy twist, or other seasonings for sweet or savory popcorn.
Nov 8, 2018 · Put down the pre-bagged stuff, shut the microwave door, and learn how to make stovetop popcorn—the best popcorn, if you ask us—once and for all.
