A Bite-Size Read for Your Health and Your Waistline
With Barbenheimer all the rage, everyone is finding their way back to movie theaters, and my health coaching clients are asking about popcorn. Popcorn is one of those foods that can be confusing. Sometimes we are told to avoid it, and other times we hear it is a healthful, low-calorie snack. Spoiler alert: it can be both, depending on how it is cooked and what is added to it. Popcorn can either support your health or work against it.
The kind of corn used for popcorn is not GMO, at least in the US, which matters for some people. Another plus for many is that popcorn is naturally gluten-free. In a 100-gram serving, which is a few cups, air-popped popcorn contains around 387 calories, 5 grams of fat, 13 grams of protein, and 78 grams of carbs with 15 grams of fiber. That fiber helps support digestion, blood sugar regulation, and keeps you feeling full. Popcorn also provides manganese, magnesium, phosphorus, and smaller amounts of zinc, iron, copper, B3, B1, B6, and potassium. On top of that, it contains polyphenols that act as antioxidants.
But let’s be real. How often are we eating plain air-popped popcorn? More often, it is our favorite movie theater snack. Popcorn at theaters can be packed with fat, sugar, and salt. These additives reduce the health benefits of corn and also make us eat more. Flavorings and toppings can drive overeating, too. At a Regal movie theater, a medium popcorn has 1200 calories before butter topping! At home, packaged or microwave popcorn is another type of processed food. Reading the nutrition labels is important, just like with any other packaged product.
There are also a few myths about popcorn ingredients. Diacetyl, a butter flavor additive once linked to disease, was used in microwave popcorn but was removed after 2007. Still, checking labels is important because ingredients can change. Another concern is PFOA, a chemical once used in grease-resistant packaging like microwave popcorn bags and non-stick pans. It is no longer used, but it has been linked to disease in the past.
The healthiest way to prepare popcorn is to use plain kernels in an air popper or on the stove. Avoid microwave bags when possible. Use oils with a high smoke point, such as avocado or coconut oil. For stove popping, use three tablespoons of oil for half a cup of kernels, cover the pan, and remove from heat when there are two to three seconds between pops. You can add flavor in a healthy way with nutritional yeast for a cheesy, nutty taste, a little salt, or a low-GI sweetener for a kettle-corn-style treat. Have fun experimenting with your own combinations.
Popcorn can absolutely be part of healthy snacking, but it can also become a trap loaded with fat, salt, sugar, and additives that you may not expect. Now that you know the facts, you can make intentional choices about popcorn and enjoy it in a way that supports your health.
What is your favorite popcorn flavor? Share it in the comments below.