It is loaded with important nutrients and offers a variety of health benefits. It’s a great source of fiber and also contains several B vitamins and other nutrients like iron, magnesium and phosphorus. Yep, you read that right. Fruits, vegetables, and whole grains, are an essential part of a healthful diet. It’s a whole grain with important nutrients, vitamins, and minerals, and it’s high in fiber. According to the United States Department of Agriculture (USDA), a typical 3-cup or 24-gram (g) serving of air-popped popcorn contains 3.5 g of fiber. Popcorn can be a healthy snack, but the nutritional quality varies considerably. In it’s more natural form, the answer is, yes, it is healthy. Popcorn can be a healthy snack when it is prepared correctly, such as in an air popper with only a small amount of butter and salt. The health benefits discussed in this article refer to air-popped, oil-free popcorn specifically. When you wonder: “Is popcorn healthy?” you have to narrow down the type of popcorn you’re munching on. Popcorn can be a healthy snack depending upon how it's prepared. Just don’t load up on butter and salt. People with diabetes have trouble making enough or being sensitive enough to insulin, a hormone which controls the levels of sugar in the blood. Who knew this small snack could make such a huge impact on digestive health? If someone prefers not to use the stovetop method, they can choose between a range of popcorn makers online. The traditional way to reap these health benefits is by eating fruits and vegetables, but the high concentration of polyphenols makes eating popcorn a healthy alternative. Even though fiber is listed on food labels under total carbohydrates, it doesn’t have the same effect on blood sugar as refined carbs like white bread. Popcorn, clearly, is the better option 2. Replace some of these foods cardiologists never eat with air-popped popcorn. Popcorn can be high in salt, and so checking the nutrition labels on the packaging to find out how much salt or sodium each item has is sensible. You can put way more on popcorn than just butter and salt. Learn more about calorie deficits…. Checking the labels of foods before buying them and preparing ingredients at home can help people make more healthful dietary choices. A: You are correct, popcorn is sometimes healthy and sometimes not at all. It helps in reducing hunger and the craving for unhealthy snacks. When air-popped, unsweetened, and unsalted, popcorn contains plenty of fiber, vitamins, and minerals that the body needs. Try Kernel Season’s Popcorn Seasoning Mini Jars Savory Variety Pack. According to a 2019 analysis in the journal Antioxidants, popcorn is loaded with polyphenols, compounds found in plants that act as antioxidants and reduce inflammation. These rules are called kashrut. It’s also naturally sugar and salt free! These popcorn recipes are ready within 20 minutes. That's right, popcorn is a whole grain! On one hand, it's high in fiber and low in calories compared to most snack foods. As a whole grain, popcorn is high in fiber, which is good for digestive health and promoting regular bowel movements. If it’s not drenched in a heart-stopping amount of butter and enough salt to fill the Utah Flats, popcorn is a healthy snack! High-fiber foods don’t contain as much digestible carbohydrate, so it slows the rate of digestion and causes a more gradual and lower rise in blood sugar, according to 2015 research in the journal Circulation. Popcorn is getting some positive nutritional press these days with all the (well-deserved) hoopla over the health benefits of whole grains. The healthiest type of popcorn is air-popped, which only has 30 calories per cup. If someone wants to add oil, they can use a version that contains healthful polyunsaturated fats, such as avocado oil. Cinemas have come under fire due to their high markup on popcorn; Stuart Hanson, a film historian at De Montfort University in Leicester, once said, "One of the great jokes in the industry is that popcorn is second only to cocaine or heroin in terms of profit." Federal dietary guidelines say half of all grains consumed should be whole grains, and popcorn packs more fiber per serving than whole-wheat bread. Some people have written me asking if making popcorn with extra virgin olive oil is a good technique. Once a person knows their specific carbohydrate goal per meal and per day, this definition can help them work out whether popcorn can fit within a meal or their day. Because carbohydrates break down into sugars once they are in the body, people with diabetes monitor how much carbohydrate they eat to avoid complications. Popcorn is a type of corn kernel that, when people heat it, it pops to become light and fluffy. Popcorn also contains protein, with a typical serving containing just over 3 g of the 50 g daily value. So get your fill of iron however you can. Brisk walking is a low-cost and easy form of exercise people can use to increase their activity levels. MNT is the registered trade mark of Healthline Media. Freshly-popped popcorn is one of the most satisfying snacks around, and instantly evokes that movie night excitement with each bite. Depending on its preparation, popcorn can be a healthful snack. Polyphenols are heavily diluted in fruits and vegetables, which are 90 percent water. Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. Last medically reviewed on March 21, 2019, MealPro are a company who deliver premade meals to a person's door. Three cups of popcorn counts as 1 ounce equivalent whole grains. Since they can also prevent inflammation and plaque buildup, foods rich in polyphenols may help prevent cardiovascular disease. It has the following nutritional benefits: Air-popped popcorn with no oil provides the best health benefits. "When it comes to snacks, I like to think of the 3 Bs: Bad, Better, and Best," says Nealy Fischer, founder of The Flexible Chef and author of Food You Want for the Life You Crave. Added butter, sugar, and salt can make popcorn an unhealthful snack. Popcorn is a whole grain, which is a group of foods that help boost heart health. We include products we think are useful for our readers. Every cell in the body contains protein, and it has an important role in building and repairing cells and body tissues. Read More Along with fiber, popcorn is a source of polyphenols—a type … 1) Popcorn Is A Healthy Whole Grain Popcorn is one of the few snacks that is naturally 100% whole grain and therefore, a high-quality carbohydrate source that is not only low in calories but a good source of fiber, too! Popcorn is a whole grain, which refers to a group of seeds that come from crops that include barley, millet, oats, rice, and wheat. The healthiest way to eat popcorn is Air-popped popcorn. Popcorn that is dry popped in hot air, instead of in oils, is a healthy snack that contains key nutrients. © 2004-2021 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Popcorn! Other examples of food made of whole grains include brown rice, wholemeal bread, and oatmeal. To make fresh, air-popped popcorn at home, a person will need: Use the following recipe to air-pop the popcorn kernels: People can buy unpopped popcorn kernels from supermarkets or online stores. Share this article via email . Unsalted, air-popped popcorn contains many vitamins and minerals, including calcium, potassium, vitamin A, and vitamin K. According to the USDA, the nutritional values of air-popped, unsalted popcorn, in grams (g), milligrams (mg), and micrograms (mcg), are as follows: Air-popped, unflavored popcorn is low in calories, fat, and sugar, and high in fiber. This makes it a great snack to stave off those light night cravings without causing any harm to your diet. You may be wondering if popcorn is a healthy snack if you're trying to lose weight. Yes—but it depends on how it’s prepared. You can also give your snack an Italian flair with grated Parmesan and a dash of olive oil. 29/06/2020 26/06/2020 by Abhijit Dey. Are you boar in your life and your busy hard work? Popcorn is one snack that is 100 percent unprocessed whole grain. 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. 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. High-fiber foods take more time to digest than non-fibrous foods, so they can keep you fuller longer. Popcorn is full of polyphenols, which are antioxidants that also found in berries and tea. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, Learn more about daily fiber recommendations here. Vitamin B3 (Niacin): 12% of the RDI. Since popcorn is mostly air and fiber, it’s also filling. This means that it is healthful for people with diabetes only if they eat it in moderation. This means that a reasonable portion of salted or sweetened popcorn as an occasional treat will not do any harm. Adult women, on the other hand, need 18 mg per day (because of the blood they lose during menstruation). People can air-pop popcorn by heating popcorn kernels in a popcorn maker or on a stovetop. Bodybuilding is a process where a person uses a combination of weight training, increased calorie intake, and rest days for recovery. Many people will be more used to eating popcorn at the cinema with toppings or flavorings. It’s the perfect addition to a Netflix-and-chill night! We also look at how people can make their own healthful, air-popped popcorn at home. These include healthful eating habits, regular physical activity, and balancing the number of calories consumed with those that the body burns. Fruit accounts for 255 mg of polyphenols per day, and vegetables bring in about 218 mg per day. A 3-cup serving contains 3.5 grams of fiber, and a high-fiber diet can help promote intestinal regularity, according to the Food and Drug Administration (FDA). Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. Why not change your mood Instantly? Eating foods high in sugars and fats can lead to weight gain. Since popcorn is all whole grain, its insoluble fiber helps keep your digestive tract in check and prevents constipation. Learn more about brisk walking and its…. We are no longer supporting IE (Internet Explorer) as we strive to provide site experiences for browsers that support new web standards and security practices. Meanwhile, the Center for Science in the Public Interest found that the medium and large popcorn sizes at Regal theaters each had 1,200 calories and 60 grams of saturated fat. Popcorn is a whole-grain, fiber-rich food, so you digest the carbs slowly and steadily. On this site, we tell you all you need to know about this natural snack and tell you how you can keep it tasting great and still make healthy popcorn! Healthful eating should be about balancing, rather than restricting which foods people eat. 4 Healthy Reasons to Snack on Popcorn The whole-grain, high-fiber, antioxidant-rich snack is one of the healthiest choices. These added extras tend to have little nutritional value. 2) Popcorn Is Packed With Polyphenols These popcorn recipes are so delicious and tasty that so easy to make at home at any time. The Recovery Room: Our best non-pandemic stories of 2020. Check out these other healthy snack ideas to keep your diet on track. I typically just eat it plain, but you can … When air-popped, unsweetened, and unsalted, popcorn contains plenty of fiber, vitamins, and … Use a healthy oil (coconut oil or organic butter work great) and pour 3 tablespoons into a heavy stainless steel pan. However, many popcorn brands in supermarkets and movie theaters contain lots of added butter, sugar, and salt. Learn more here. It is the perfect healthy snack because it’s low in calories and fat, as well as high in fiber and vitamins. Low in fat and high in fibre, popcorn can be a healthy snack – if you choose the right kind. It’s also very low in calories (especially compared to many other snack … Health Reasons: Popcorn is high in fiber and protein while also being low in calories and fat. Popcorn contains plenty of nutrients and vitamins when people make it in the right way. Just one serving of popcorn such as SkinnyPop Popcorn Original contains more than 70 percent of the recommended daily whole grain intake. Popcorn has the crunchy, salty appeal of chips or pretzels, but you can have 3 cups of the air-popped snack for slightly fewer calories than you’ll find in one sourdough pretzel. Popcorn has health benefits. All rights reserved. Now that you know all about the health benefits of popcorn, check out these other white foods that are healthier than you thought. People can add oil or butter for flavoring, but the popcorn does not need any oil to pop. This crunchy, delicious treat doesn't have to be unhealthy. The body needs protein for many processes, from blood clotting and fluid balance to immune response and vision. Here’s our process. In this article, we look at how popcorn can be a healthful snack, its nutritional values and benefits, which types are healthful, and which types are not. Popcorn can either be good or bad for a person’s health, depending on what goes into making it. Unfortunately, popcorn is made unhealthy with additions at every turn. It is best for those with diabetes to work with their healthcare team to determine the right amount for them. Daily and per meal carbohydrate goals vary, according to many factors. Popcorn is also rich in disease-fighting antioxidants. Some modern brands are resorting to the traditional method of popcorn making, minus additives, leaving you to enjoy a healthy snack. Stick with wholegrain kernels and steer clear of microwaveable varieties. These numbers seem small, but adult men only need 8 mg of iron in their diet each day. We are no longer supporting IE (Internet Explorer), Colonel Popper Microwave Popcorn Popper Bowl, healthy snack ideas to keep your diet on track, Kernel Season’s Popcorn Seasoning Mini Jars Savory Variety Pack, white foods that are healthier than you thought, Center for Science in the Public Interest, Do Not Sell My Personal Information – CA Residents. Snacking on air-popped popcorn in between meals can make you less tempted by sweets and fatty foods. Specifically, a 2012 study conducted at the University of Scranton in Pennsylvania showed that popcorn has characteristics that make it more healthy than some fruits and vegetables. Is it good for me? Popcorn can be healthful when manufacturers or individuals prepare it the best way. Is Popcorn Healthy for You? 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