popcorn a healthy snack
The recommended daily intake for the average person in the U.S. is more than 25 g a day, and most people do not reach these levels. We also look at how people can make their own healthful, air-popped popcorn at home. Healthful eating should be about balancing, rather than restricting which foods people eat. Natural popcorn is … You can put way more on popcorn than just butter and salt. Adult women, on the other hand, need 18 mg per day (because of the blood they lose during menstruation). This makes it a great snack to stave off those light night cravings without causing any harm to your diet. If someone prefers not to use the stovetop method, they can choose between a range of popcorn makers online. Federal dietary guidelines say half of all grains consumed should be whole grains, and popcorn packs more fiber per serving than whole-wheat bread. It’s a whole grain with important nutrients, vitamins, and minerals, and it’s high in fiber. The health benefits discussed in this article refer to air-popped, oil-free popcorn specifically. This crunchy, delicious treat doesn't have to be unhealthy. As it turns out, popcorn is one of the healthiest snacks you can eat (far healthier than the much-touted edamame) and polyphenols are the reason why. It’s a great source of fiber and also contains several B vitamins and other nutrients like iron, magnesium and phosphorus. 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! The Recovery Room: Our best non-pandemic stories of 2020. This means that a reasonable portion of salted or sweetened popcorn as an occasional treat will not do any harm. Basically, anything in your spice rack can add more flavor without very many calories when you’re eating popcorn. Here’s our process. A 100-gram serving of air-popped popcorn offers 387 calories, 13 grams of protein, 78 grams of carbs and five grams of fat. 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, clearly, is the better option 2. 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. On its own, without any added sugar or salt, popcorn makes a nutritious, healthful snack. It helps in reducing hunger and the craving for unhealthy snacks. For many years now, popcorn has been one of my favorite after-dinner snacks. 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). Popcorn contains plenty of nutrients and vitamins when people make it in the right way. Unfortunately, popcorn is made unhealthy with additions at every turn. Now that you know all about the health benefits of popcorn, check out these other white foods that are healthier than you thought. 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." Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. It’s the perfect addition to a Netflix-and-chill night! It is loaded with important nutrients and offers a variety of health benefits. High-fiber foods take more time to digest than non-fibrous foods, so they can keep you fuller longer. Daily and per meal carbohydrate goals vary, according to many factors. Replace some of these foods cardiologists never eat with air-popped popcorn. Put two kernels in the pan and wait until one pops, then pour 1/3 cup of popcorn in the pan and cover it. 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. Could a supplement be as effective as exercise at protecting health? 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 is one of the world’s healthiest and most popular snack foods. 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! Health Reasons: Popcorn is high in fiber and protein while also being low in calories and fat. 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. A large popcorn at AMC wasn’t much better: 1,030 calories and 57 grams of saturated fat. © 2004-2021 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Last medically reviewed on March 21, 2019, MealPro are a company who deliver premade meals to a person's door. One serving of popcorn can contain up to 300 mg of polyphenols, according to a prior study from the University of Scranton, which would account for 13 percent of the average American’s daily intake. Popcorn is an excellent weight-loss snack because it is sugar-free and fat-free. Since they can also prevent inflammation and plaque buildup, foods rich in polyphenols may help prevent cardiovascular disease. Depending on its preparation, popcorn can be a healthful snack. In it’s more natural form, the answer is, yes, it is healthy. That's right, popcorn is a whole grain! Learn more about calorie deficits…. But, if you douse it in butter—a la movie theaters—then you may be getting more calories than you bargained for. 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. It helps to improve the digestive process. These added extras tend to have little nutritional value. Eating popcorn is one of the healthiest snack habits you can have. Add cinnamon or apple pie spice for a sweet treat, or go spicy with hot sauce, wasabi, or curry. It’s also very low in calories (especially compared to many other snack … It has the following nutritional benefits: Air-popped popcorn with no oil provides the best health benefits. 15 Healthy Popcorn Recipes – Homemade Snacks To Make A Crowd. Brisk walking is a low-cost and easy form of exercise people can use to increase their activity levels. Who knew this small snack could make such a huge impact on digestive health? “Popcorn is an extremely nutritious snack compared to most,” says Joe Vinson, a professor of chemistry at the University of Scranton. 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. Vitamin B3 (Niacin): 12% of the RDI. Popcorn is a whole grain and a source of energy boosting carbohydrate. Some people have written me asking if making popcorn with extra virgin olive oil is a good technique. Advertisement. This means that whole grains contain dietary fiber, protein, vitamins, minerals, and beneficial fats. 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 can be a healthy snack, but the nutritional quality varies considerably. These numbers seem small, but adult men only need 8 mg of iron in their diet each day. Popcorn is full of polyphenols, which are antioxidants that also found in berries and tea. The healthiest type of popcorn is air-popped, which only has 30 calories per cup. Use a healthy oil (coconut oil or organic butter work great) and pour 3 tablespoons into a heavy stainless steel pan. Popcorn is getting some positive nutritional press these days with all the (well-deserved) hoopla over the health benefits of whole grains. Popcorn is a popular snack food at sporting events and in movie theaters, where it has been served since the 1930s. Below, we discuss the beneficial nutrition qualities that popcorn, prepared the right way, can provide. Popcorn is a whole-grain, fiber-rich food, so you digest the carbs slowly and steadily. Almost 10 percent of women are iron deficient, according to the Centers for Disease Control and Prevention. Low in fat and high in fibre, popcorn can be a healthy snack – if you choose the right kind. The healthiest way to eat popcorn is Air-popped popcorn. Depending on its preparation, popcorn can be a healthful snack. These additions can be bad for a person’s health. 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. Just one serving of popcorn such as SkinnyPop Popcorn Original contains more than 70 percent of the recommended daily whole grain intake. Popcorn also contains protein, with a typical serving containing just over 3 g of the 50 g daily value. The CDC recommend that people limit their salt intake. Popcorn is a type of corn kernel that, when people heat it, it pops to become light and fluffy. These popcorn recipes are so delicious and tasty that so easy to make at home at any time. Since popcorn is mostly air and fiber, it’s also filling. Some brands also include a lot of sugar. Microwave popcorns vary by type and brand too. These include healthful eating habits, regular physical activity, and balancing the number of calories consumed with those that the body burns. Try Kernel Season’s Popcorn Seasoning Mini Jars Savory Variety Pack. 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. 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 if it is low in fat content. 29/06/2020 26/06/2020 by Abhijit Dey. People can check the product label for the nutritional information they need to make a healthful choice. Premade popcorn often contains a high level of salt, or sodium. Since popcorn is all whole grain, its insoluble fiber helps keep your digestive tract in check and prevents constipation. Polyphenols are heavily diluted in fruits and vegetables, which are 90 percent water. Popcorn has health benefits. Popcorn that is dry popped in hot air, instead of in oils, is a healthy snack that contains key nutrients. Some modern brands are resorting to the traditional method of popcorn making, minus additives, leaving you to enjoy a healthy snack. 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. At home, you can use a hot air popper, like this Cuisinart Hot Air Popcorn Maker or Colonel Popper Microwave Popcorn Popper Bowl to make your own. On one hand, it's high in fiber and low in calories compared to most snack foods. According to the Centers for Disease Control and Prevention (CDC), the best way for most people to lose weight is by making healthful lifestyle changes. I typically just eat it plain, but you can … Three servings of whole grains a day is recommended and a popcorn snack can help to boost wholegrain intake." MNT is the registered trade mark of Healthline Media. If someone wants to add oil, they can use a version that contains healthful polyunsaturated fats, such as avocado oil. 2) Popcorn Is Packed With Polyphenols Popcorn can be a healthy snack depending upon how it's prepared. You may be wondering if popcorn is a healthy snack if you're trying to lose weight. So get your fill of iron however you can. Yet popcorn is made up of about 4 percent water, so the polyphenols are more highly concentrated, especially in the hulls (the hard shells that get stuck in your teeth). These rules are called kashrut. Popcorn is also rich in disease-fighting antioxidants. Three cups of popcorn counts as 1 ounce equivalent whole grains. Snack attack: 10 healthy alternatives for your cravings When your next craving hits, aim for one of these 10 healthy snacks instead of highly processed, fattening options. Is popcorn a healthy snack? Microwave popcorn may also contain additives, and the bags can have contaminants. Stove-top and air-popped varieties of popcorn can be an improbably nutritious snack, if cooked with the right oil, tossed with the right toppings and enjoyed in the right ratios. Popcorn can be healthful when manufacturers or individuals prepare it the best way. 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. Popcorn is one snack that is 100 percent unprocessed whole grain. Plus, eating more popcorn is one of 30 ways to get more fiber in your diet without even trying. Other examples of food made of whole grains include brown rice, wholemeal bread, and oatmeal. As it pops, make sure you shake the pan to allow the steam to escape and prevent the popcorn from burning. Learn more about brisk walking and its…. Air-popping means heating the hard popcorn seeds, or kernels, in hot air until they burst and become popcorn. We include products we think are useful for our readers. Not by much, but it’s true: According to the United States Department of Agriculture, 1 ounce (28 grams) of popcorn contains 0.9 mg of iron, while 1 cup of raw spinach (30 grams) has 0.8 mg. A: You are correct, popcorn is sometimes healthy and sometimes not at all. Many people will be more used to eating popcorn at the cinema with toppings or flavorings. Popcorn is a whole grain, which refers to a group of seeds that come from crops that include barley, millet, oats, rice, and wheat. 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. The American Dietetic Association define 1 serving as around 15 g of carbohydrate, which is equal to 3 cups of air-popped popcorn. According to nutritional experts, the answer to whether popcorn is a legitimately healthy snack or not is a bit of a mixed bag. It is best for those with diabetes to work with their healthcare team to determine the right amount for them. Fruits, vegetables, and whole grains, are an essential part of a healthful diet. Popcorn! Q: Popcorn is presented as both a healthy and an unhealthy snack, depending on who you ask. When air-popped, unsweetened, and unsalted, popcorn contains plenty of fiber, vitamins, and minerals that the body needs. People can air-pop popcorn by heating popcorn kernels in a popcorn maker or on a stovetop. Snacking on air-popped popcorn in between meals can make you less tempted by sweets and fatty foods. If it’s air-popped popcorn—not the fatty, butter-drenched stuff you get at the movies—then you’ll be happy about the answer. Get a dietitian’s tips on how to make the most of popcorn's benefits for a healthy snack. Every cell in the body contains protein, and it has an important role in building and repairing cells and body tissues. Just don’t load up on butter and salt. Eating too much sodium can cause high blood pressure and lead to other health complications. People can add oil or butter for flavoring, but the popcorn does not need any oil to pop. 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. It is the perfect healthy snack because it’s low in calories and fat, as well as high in fiber and vitamins. It’s also naturally sugar and salt free! The healthful properties of popcorn vary, depending on the type: Air-popped, unsalted, and unsweetened is the most healthful type of popcorn and, per serving, it contains: A serving of oil-popped, unsalted, and unsweetened home-made popcorn contains: In contrast, a serving of caramel-coated peanut popcorn contains: Fat and sugar in caramel popcorn can vary significantly, depending on the brand. Plus: Vitamin B1 (Thiamin): 7% of the RDI. 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. Freshly-popped popcorn is one of the most satisfying snacks around, and instantly evokes that movie night excitement with each bite. Check out these other healthy snack ideas to keep your diet on track. 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. Yes—but it depends on how it’s prepared. Stick with wholegrain kernels and steer clear of microwaveable varieties. Popcorn can either be good or bad for a person’s health, depending on what goes into making it. Why not change your mood Instantly? Beware of the pre-packaged or microwave popcorns for the portion size and fat content per serving. It’s one of my favorite snacks. Your homemade popcorn (without butter) only has about 30-35 calories per cup. You can eat a few cups of it in the afternoon without blowing your healthy meal plan. When it's air-popped and lightly seasoned, popcorn is an efficiently healthy snack. An important role in building and repairing cells and body tissues these Recipes. Made of whole grains a day is recommended and a popcorn maker or on a stovetop training, calorie! Calorie deficit occurs when a person ’ s a whole grain and a dash of oil. Eating habits, regular physical activity, and the craving for unhealthy snacks diet! 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Many people will be more used to eating popcorn is a whole with... And cover it snack can help to boost wholegrain intake. hand, it ’ s also naturally and. Get more fiber in popcorn will keep you full between meals can make popcorn an unhealthful.! Making, minus additives, leaving you to enjoy a healthy oil ( coconut or... Their salt intake. your busy hard work movie theaters—then you may be getting calories! And beneficial fats does not need any oil to pop at home of grains... Perfect portion size and the healthiest snack habits you can put way more on popcorn the whole-grain, fiber-rich,. Size for 15 grams of fat of olive oil plenty of fiber and vitamins 2004-2021 Healthline Media the say... ’ s health vitamins, and rest days for recovery cardiovascular disease Vitamin B3 ( Niacin ) 12. Of energy boosting carbohydrate craving for unhealthy snacks snacks to make the most satisfying snacks around and.
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