Popcorn Nutrition Facts: A Healthy, Low-Calorie Snack?

Popcorn is one of the healthiest and most popular snacks in the world.

It is rich in important nutrients and offers a variety of health benefits.

However, it is sometimes prepared with large amounts of fat, sugar and salt, which can lead to overeating.

For this reason, it is very important to prepare popcorn properly.

It can be very healthy or very unhealthy depending on how you prepare it.

This article reviews nutritional information and the health effects of popcorn both good and bad.

This image source by pexels.com

What is popcorn?

Popcorn is a special type of corn that "explodes" when exposed to heat.

In the center of each grain is a small amount of water, which expands when heated and eventually breaks down.

The oldest piece of popcorn was discovered in New Mexico and is said to be more than 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, Americans consume about 1.2 billion pounds (500 million kg) each year, making it the most popular breakfast in America in terms of size.

SUMMARY:

Popcorn is a special type of corn that "explodes" when exposed to heat. In terms of size, it is the most popular breakfast in America.

Popcorn Nutrition Information

Many people don’t realize it, but popcorn is a whole food, making it naturally high in several important nutrients.

Many studies have linked whole grain intake to health benefits such as lower inflammation and lower risk of heart disease.

Here are 100 grams (3.5 oz) serving of popcorn:

Vitamin B1 (Thiamine): 7% of RDI.

Vitamin B3 (Niacin): 12% of RDI.

Vitamin B6 (pyridoxine): 8% of RDI.

Iron: 18% of RDI.

Magnesium: 36% of RDI.

Phosphorus: 36% of RDI.

Potassium: 9% of RDI.

Zinc: 21% of RDI.

Copper: 13% of RDI.

Manganese: 56% of RDI.

It brings in a total of 387 calories, 13 grams of protein, 78 grams of carbohydrates and 5 grams of fat.

This serving also contains a final 15 grams of fiber, which is extremely high. Makes it one of the most fibrous sources in the world.

SUMMARY:

Whole foods are rich in important nutrients in popcorn. It contains vitamins, minerals and very high amounts of fiber.

It is High in Polyphenolic Antioxidants

Polyphenols are antioxidants that help protect our cells from free radical damage.

A study conducted at Scranton University found that popcorn is rich in polyphenols.

Polyphenols are associated with several health benefits. These include better blood circulation, better digestive health and reduced risk of many diseases.

Several studies have also shown that polyphenols can reduce the risk of cancer, including prostate and breast cancer.

SUMMARY:

Popcorn is rich in polyphenol antioxidants. These are plant compounds that have been linked to many health benefits.

Contains Plenty of Fiber

Popcorn is high in fiber.

According to research, dietary fiber can reduce the risk of many diseases such as heart disease, obesity and type 2 diabetes.

Fiber can help you lose weight and improve digestive health.

The recommended daily intake of fiber for women is 25 grams and for men 38 grams. However, most people eat much less.

100 grams (3.5 ounces) of popcorn contains 15 grams of fiber, which goes a long way in meeting your daily fiber needs.

SUMMARY:

Popcorn is high in fiber, which has been linked to a number of health benefits. This includes weight loss and reduced risk of many diseases.

Eating it can help you Lose Weight

Popcorn is high in fiber, relatively low in calories, and low in concentration. These are just a few of the shared goal-setting programs you can use.

At 31 calories per cup, air popcorn has fewer calories than many popular snacks.

One study compared the feeling of fullness after eating popcorn and French fries. They found that the 15 calorie popcorn fries had up to 150 calories.

Eating popcorn that is low in calories, low in energy, high in fiber, and with increased satiety can help you eat fewer calories and lose weight.

However, addition is key. Although it is much more nutritious than other breakfast foods, you can get fat if you eat too much.

SUMMARY:

Popcorn is high in fiber, relatively low in calories, and low in concentration. Playing it in moderation can lead to weight loss.

Packaged Microwave Popcorn can be Harmful

There are many ways to enjoy popcorn, but the most convenient and popular may be a packaged microwave variety.

Most microwave bags contain a chemical called perfluorooctanoic acid (PFOA), which is associated with a variety of health problems.

Some of these include ADHD, low birth weight, and thyroid problems, to name a few.

Microwave popcorn can also contain diastel, a chemical found in artificial butter flavors.

Although the risk to the general population has not been clearly identified, animal studies also show that breathing diacetyl can damage the airways and cause lung disease.

Many brands of microwave popcorn are made with hydrogenated or partially hydrogenated oils, which contain harmful trans fats. Studies have linked trans fats to the risk of heart disease and other serious illnesses.

Even if certain brands say they are free of these chemicals, you may want to avoid them because making your own healthy popcorn is so easy.

SUMMARY:

Packaged microwave popcorn often contains PFOA and diacetyl, chemicals that can be harmful. It can also contain unhealthy trans fats.

Some Prep and Refill Methods are a Bad Idea

Despite all the health benefits of popcorn, the way it is prepared can greatly affect its nutritional value.

When popping, it is naturally low in calories, but some types of prepared calories are extremely high.

For example, a CSPI report found that a medium-sized popcorn at a popular movie theater had around 1,200 calories, even before taking battery charge into account!

The varieties bought in theaters or stores often contain unhealthy fats, artificial flavors, and large amounts of sugar and are smoked in salt.

Not only do these ingredients add significant amounts of calories, but some of them can be bad for you in other ways as well.

SUMMARY:

Commercially prepared varieties of popcorn can be extremely high in calories and unhealthy ingredients.

How to Make Healthy Popcorn

Popcorn made in the oven or air-pop will be a healthier alternative.

Here is a simple recipe for making healthy popcorn:

Ingredients:

3 tablespoons of olive oil or coconut oil.

1/2 cup of popcorn kernels.

1/2 teaspoon salt.

Directions

Place the oil and grains in a large pot and cover.

Cook over medium-high heat for about 3 minutes or until it stops popping.

Remove from heat and pour into a serving bowl.

Ason with salt.

Here's a quick video showing you how to make super healthy popcorn in minutes:

You can top with fresh herbs or spices to add extra flavor. If you want something sweet, try drizzling it with natural almond butter or cinnamon shavings or dark chocolate.

For an added health benefit, sprinkle it with nutritional yeast. Nutritional yeast has a sticky brown taste and contains several important nutrients, including protein, fiber, B vitamins, and various minerals.

SUMMARY:

The healthiest way to pop popcorn is with a pot or popcorn maker. There are several ways to add flavor without compromising your health.

Real Popcorn for Super Healthy Health

Popcorn is rich in a number of important nutrients, including vitamins, minerals, and polyphenolic 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.

Article source healthline.com