Is Popcorn Nutritious? Potential Advantages vs. Dangerous Drawbacks

 

Popcorn is among the foods that most people find mysterious. Some sources describe it as merely harmful, while others promote it as a low-calorie, healthful snack. Is popcorn healthy, then?

Like most things, the solution is more complicated than a simple label. Popcorn is made from corn that is not genetically engineered (great!), but it is frequently contaminated with pesticides (no!).

Some varieties of popcorn have very few calories for such a satisfying treat, while others—I'm looking at you, movie theaters—contain an entire day's worth of calories in a single bucket.

Is popcorn healthy, then? Once more, the solution is not entirely clear-cut.

In truth, there are some nutritional advantages to eating popcorn, particularly due to its high fiber and manganese content. However, these advantages are limited to a single variety of popcorn.

But don't worry. You won't be let down if you're in love with popcorn.

But once you learn the reality about this well-liked snack item, you might alter your approach.

Is popcorn a healthy food?

Is popcorn a healthy food? It truly depends on the type of popcorn in question.

The actual calorie and fat content of movie theater popcorn was revealed in 2009 by the Center for Science in the Public Interest. A medium popcorn at the movies has 1,200 calories and 60 grams of fat, according to the researchers' nutritional study.

For many people, this is the recommended daily intake of fat and calories.

Instead, several experts started advising consumers to carry their own microwave-safe (i.e., calorie-controlled) popcorn to the movies. Unfortunately, microwave popcorn contains chemicals that could be just as harmful to your health, even if it might be a better option in terms of fat and calories.

The Environmental Protection Agency (EPA) found that the microwave popcorn packets contained a chemical that degrades into the carcinogen perfluorooctanoic acid (PFOA). When heated, PFOA, which was also discovered in nonstick cookware, releases carcinogens.

PFOA has been linked to tumor formation as well as toxicity in the kidney, liver, and prostate. Additionally, it can harm the reproductive system and have an impact on children's growth and development.

Additionally, a number of American businesses voluntarily agreed with the EPA in 2009 to remove all PFOAs from their goods by 2015, and they have now done so. The EPA's website has all the information pertaining to this agreement, also known as the Toxic Substances Control Act.

Popcorn's artificial butter flavoring has also been linked to health issues. The flavoring contains a chemical called diacetyl, which has been linked to a particular kind of respiratory illness known as cryptogenic organizing pneumonia (COP) among workers who come into contact with it on a regular basis.

Although scientists are still unsure that people cannot be impacted by diacetyl, it is often only a concern when inhaled in high quantities.

A small number of consumers have been diagnosed with COP (formerly known as bronchiolitis obliterans, or popcorn lung), although these individuals often inhaled huge amounts of popcorn on a daily basis. As early as 2007, a few of the main popcorn makers removed diacetyl from their products due to consumer concerns.

Microwave popcorn is on the list of unhealthy foods you should never eat for all these reasons. A large portion of it is unquestionably detrimental to your health and should be avoided, partly because of the toxic traps that are present:

Nutrition facts

Nutrition from air-popped popcorn is naturally high in fiber, low in calories, and rich in antioxidants.

About 24 grams of unsalted, air-popped popcorn, or three cups, includes the following:

• Calories: 91.8
• Total Carbohydrates: 18.7 g
• Fiber: 3.6 g
• Total Fat: 1 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.5 g
• Monounsaturated Fat: 0.3 g
• Protein: 2.9 g
• Sodium: 1 mg (<1% DV*)
• Copper: 0.1 mg (11% DV)
• Manganese: 0.2 mg (9% DV)
• Magnesium: 31.5 mg (8% DV)
• Riboflavin: 0.1 mg (8% DV)
• Zinc: 0.8 mg (7% DV)
• Phosphorus: 72 mg (6% DV)

*Daily Value: The percentages are calculated using a 2,000-calorie daily diet.

Along with some calcium, iron, potassium, selenium, thiamine, niacin, pantothenic acid, vitamin B6, folate, and vitamin A, popcorn nutrition also provides polyphenols and other healthy plant chemicals.

Air-popped popcorn is a low-calorie, high-nutrient, whole-grain snack because of its nutritious profile. Remember that additional oils, artificial flavorings, trans fats, sugar, or sodium can significantly alter the nutritional value of movie theater and microwave popcorn.

Health benefits

There are advantages to consuming this light snack meal if you choose healthy popcorn, which is air-popped without any additional unhealthy substances. However, if you select unhealthy varieties, such those offered at movie theaters or bundled microwave goods, any potential advantages may be negated.

1. Rich in antioxidants

Joe Vinson, Ph.D., a professor at the University of Scranton, and Michael G. Coco, an undergraduate chemistry student, conducted a study on the nutritional worth of popcorn that was published in 2012. With the headline "Popcorn has more antioxidants than fruit, study says," the study was widely disseminated by almost all news organizations and nutrition websites worldwide.

Vinson and Coco observed that a serving of popcorn had 300 milligrams of polyphenols, which are antioxidants. This is nearly twice as much as a serving of typical fruit, which has 160 grams. They clarified this by showing that popcorn has a higher concentration of polyphenols since it includes only 4% water, whereas fruit's polyphenols are more broadly dispersed within the fruit's water (up to 90% in some goods).

However, don't start clearing out your fruit shelves and switching to popcorn just yet.

Popcorn cannot, in any way, take the place of fruits and vegetables in a healthy diet, as even Vinson noted in his original research. It lacks many of the essential nutrients that we get from eating fruits and vegetables, despite having a high concentration of antioxidants.

Additionally, the study did not go into great detail on the bioavailability of these antioxidants, which are most abundant in the popcorn hull—you know, the part you have to spend several days extracting from your teeth because it got caught.

Why is bioavailability important? Because it's likely that the human body's enzymes, which break down food during digestion and absorb its nutrients, don't really break down popcorn in a way that lets us absorb all of its antioxidants.

All skepticism aside, it’s definitely wonderful news that popcorn does contain antioxidants. When consumed in appropriate amounts, polyphenols can help shield the body from a variety of illnesses.

Although they may be seen as antinutrients that impede the body's capacity to digest food, the findings are generally encouraging. Just be careful not to use the unhealthy bagged popcorn and always use plain, organic popcorn.

2. A healthy supply of fiber for the digestive system

Popcorn's high fiber content is one of its nutritional advantages, and eating a diet high in fiber is crucial for a number of reasons. For example, fiber improves digestion, protects the heart, and may even help prevent diabetes.

Popcorn isn't precisely an allowed snack for the keto diet food list, but it's also not nearly as rich in carbohydrates as potato chips, pretzels, or tortilla chips because of the fiber that lowers its "net carbs."

3. A satisfying, healthful snack that can help you maintain your weight

What might be some of the first things that spring to mind when you think about quick and simple snacks? Chips made with potatoes? Cookies? Crackers?

Snacking on excessively processed, high-calorie foods is common for many people. They frequently discover that these items aren't satisfying and never fully satiate the initial urge that prompted them to nibble.

Organic, air-popped popcorn nutrients can be useful in this situation. According to a 2012 Florida research, it is a far more satisfying snack than potato chips. Popcorn has been shown by researchers to significantly lessen hunger cravings in people attempting to lose weight.

Just keep in mind that reducing your hunger is not the only strategy to lose weight quickly and healthily.

Popcorn may also help with weight maintenance because it contains fiber. Foods high in fiber help you maintain a healthy weight in addition to making you feel full.

In actuality, diets high in fiber are linked to improved eating habits and reduced body weight.

4. Not currently made from genetically modified corn

You've undoubtedly heard the data regarding genetically modified corn by now. In the United States, about 90% of corn is genetically engineered.

GMO foods were once thought to be a good option, but it's now known that they can cause allergies, cancers, and even early death.

However, there is good news. Popcorn is made from subspecies of maize that are not included in that 90+ percent and have not yet undergone genetic modification.

Popcorn is still particularly vulnerable to pesticide residue and other pollution, according to some sources, so you should always try to get it certified organic.

5. Promotes bone health

This common food can support the development and maintenance of strong, healthy bones due to its high manganese content. Manganese is a well-known supplemental nutrient that protects against osteoporosis, arthritis, and osteoarthritis and supports bone structure, particularly in those who are prone to weak bones, such menopausal women.

6. Could reduce the chance of developing diabetes

Consuming more whole grains has been demonstrated to support healthy blood sugar levels, and popcorn is a naturally high-fiber whole grain. This is partly due to the fact that whole grains' fiber slows down the absorption of glucose, which may lessen blood sugar increases after meals and eventually promote improved insulin sensitivity.

Popcorn can be a wise snack for those trying to keep their blood sugar levels in check if it is air-popped and free of added sugars.

As mentioned above, it can also promote a healthy weight, which is another important aspect in lowering the risk of diabetes, because it is low in calories yet offers volume and satiety.

Selecting less processed whole-grain snacks, such as popcorn, instead of refined, high-sugar snacks may provide extra metabolic advantages.

7. May aid in preserving heart health

Popcorn is a complete grain that has been linked to cardiovascular benefits since it contains fiber and natural chemicals like polyphenols. According to research, whole grains may help lower blood pressure, promote healthy LDL cholesterol levels, and enhance vascular function.

Additionally, popcorn includes potassium and magnesium, both of which are important for maintaining normal blood pressure.

It can be a heart-healthy snack that promotes good circulation and general cardiovascular health when made without a lot of butter, processed oils, or sodium.

8. May aid brain health

Antioxidants found in popcorn, especially polyphenols, may aid in the fight against oxidative stress, a factor associated with age-related cognitive impairment. Additionally, slow-digesting carbs from whole grains give the brain consistent sustenance.

Higher consumption of whole grains has been linked to improved mood, memory, and cognitive performance, according to certain research.

Popcorn's fiber content can also promote a healthy gut flora, which may have a good impact on brain health via the gut-brain axis, according to recent studies.

How to prepare nutritious popcorn

Based on all of this information, it appears that the sort of popcorn you eat will determine how nutritious it is. Generally speaking, eating air-popped kernels without any additives is far healthier than bagged microwave popcorn or the kind you get at the movies.

You may air-pop your own if you want to try one of the healthier varieties at home. Most health food stores have plain, organic variations that let you enjoy the nutritional benefits of popcorn in a low-calorie snack, including a respectable amount of fiber and manganese.

Just be careful not to cover it with pasteurized butter or sugar, or you can end up back where you started.

To air-pop your own handmade popcorn, follow these instructions:

1. Go to a nearby natural foods store and buy simple, organic popcorn kernels.

2. Fill a heavy stainless steel skillet with three teaspoons of a healthy oil (organic grass-fed butter or coconut oil work well).

3. Add two kernels to the pan, then watch for one to pop. Next, cover the pan after adding 1/3 cup of popcorn.

4. To let the steam out and keep the popcorn from burning, shake the pan as it pops.

5. When the popping stops, remove from the pan and season to taste. (Nutritional yeast, garlic powder, and cayenne pepper are other excellent toppings.)

Detoxing your popcorn is another way to respond "yes" to the issue of whether it's healthy. Simply follow the guidelines provided below:

Of course, if you have a popcorn maker, you can just air-pop the kernels without adding anything to further reduce their calorie content.

Risks and side effects

Popcorn can trigger an allergic reaction in certain people, just like any other food. Keep an eye out for any allergy symptoms, such swelling mouth or breathing difficulties, that appear right after eating popcorn.

It is also included on a list of foods that frequently aggravate inflammatory bowel disease symptoms. Avoid this snack item if you have a digestive system inflammatory issue.

Additionally, you are probably consuming substances that can be harmful to your health if you choose pre-packaged types or eat it at the theater. For example, movie theater and microwave options frequently have:

• inflammatory oils
• pesticides and other contaminants
• microplastic and inorganic packaging/bagging
• and more

Frequently asked questions

Is it true that popcorn is healthy?

Yes, popcorn is a healthy whole-grain snack when air-popped or fried with little oil and flavor. It has antioxidants that promote general health, is naturally low in calories, and is high in fiber.

Does eating popcorn help you lose weight?

Because of its substantial volume and fiber content, which improve satiety, it can be a useful snack for managing weight. Just be careful not to use versions that contain a lot of sugar, butter, or oils.

Is popcorn considered junk food?

Depending on preparation, it might be. Popcorn that has been air-popped is a complete meal. Movie theater popcorn, caramel corn, artificial butter microwave bags, and other highly flavored or processed versions are more akin to junk food since they contain extra calories, chemicals, and bad fats.

Is popcorn beneficial to your heart and blood pressure?

Because plain popcorn is a complete grain high in fiber and polyphenols, it can promote heart health. When included in a balanced diet, these nutrients are linked to lower blood pressure and cholesterol.

Does popcorn cause inflammation?

For the majority of people, air-popped popcorn is not inflammatory and may even include antioxidants that reduce inflammation. On the other hand, versions that contain artificial chemicals, processed oils, or too much sugar may exacerbate inflammation.

Is it safe for diabetics to eat popcorn?

When amounts are managed, popcorn can be included in a diabetes-friendly diet. Although excessive portions or sugary kinds may cause blood sugar spikes, its fiber content aids decrease the absorption of glucose.

Does popcorn help or hinder digestion?

The fiber in popcorn promotes regularity and a healthy digestive system. However, testing tolerance may be necessary for those with specific gastrointestinal disorders (such as flare-ups of diverticulitis or inflammatory bowel problems).

Is popcorn made in a microwave healthy?

While some types of microwave popcorn are rather healthful, others have unneeded additives, hydrogenated oils, or artificial flavors. For the healthiest alternative, air-pop your own or select selections with few additives.

Is popcorn suitable for a ketogenic diet?

In general, no. Popcorn usually doesn't fit inside stringent keto criteria because it is a whole grain and has a modest amount of carbs.

Is eating popcorn every day healthy?

 
As long as serving amounts are appropriate and toppings are straightforward, it can be. When regular popcorn is filled with butter, sugar, vegetable oils, or chemical flavorings, it becomes unhealthy.

Final thoughts

• Is popcorn a healthy food? The response is dependent on many factors.

• Because it comes in so many different forms, it is a difficult dish to define. On the other hand, air-popped organic popcorn provides some substantial nourishment.

• Theater popcorn has little to no nutritional value and is infamously high in calories.

• Although microwaveable popcorn has significantly less calories per serving, any potential benefits are offset by the chemicals frequently present in the container as well as the additional flavors, sweeteners, and butter products that are typically added.

• Buying plain, organic kernels and air-popping them yourself is the finest way to consume popcorn.