This movie theater treat has been a long-time favorite of many Americans. The benefits are not limited to making a bad movie a bit more enjoyable; they extend to our health as well. Popcorn is a great treat for a number of health-related reasons, but it must be prepared correctly to ensure the snack remains healthy.
Popcorn is Low in Calories
Many brands--like Orville Redenbacher and Pop Secret--have lines of popcorn that are 94 percent fat free that are low in calories. For example, Orville Redenbacher's 'Smart Pop!' popcorn has just 240 calories for the whole bag. If you own an air popper which makes popcorn using no oil, one cup of popcorn is just 31 calories. This is a great alternative to potato chips, which are 155 calories per serving. The flavor profile of both snacks is similar of salty and crunchy, but popcorn has fewer calories. To compare the calorie values of potato chips and popcorn, see the Resources section below.
Popcorn Is High in Fiber
Popcorn is high in insoluble fiber, which means your body stays fuller for a longer period of time. The body cannot break apart insoluble fiber; therefore, the fiber sweeps up the digestive tract of other food particles before being eliminated from the body. Author Rob Thompson explains the importance of in his book, "The Glycemic-Load Diet": insoluble fiber can help keep digestion regular while lowering the risk of colon cancer and diverticulitis.
Popcorn is a Whole Grain
The Food and Drug Administration recommends eating 3 servings of whole grains a day. Eating 3 cups of popcorn is considered one serving of a whole grain. Whole grains have the seed in tact, which consists of the germ, endosperm and bran. Whole grains like popcorn are high in B vitamins, which regulate metabolism and help the immune system. For further information from the FDA on whole grains, see Resources below.
Popcorn Contains Antioxidants
US News & World Report states that cereals and popcorn contain comparable amounts of antioxidants to fruits and vegetables. Polyphenols are beneficial antioxidants that are known to reduce the risk of cancer and heart disease. Antioxidants also fight oxidation, or, aging. Though researchers initially believed only fruits and vegetables contained antioxidants, whole grains like popcorn do as well.
Tips for Preparing Popcorn
Purchase an air popper and a bag of popcorn kernels. In 2009, air poppers can be found online or at popular stores like Wal-Mart for around $15. This device dry-heats popcorn kernels without using any oil or fat, thereby saving calories. If using a stove top to cook popcorn, use oils that are reduced fat. Add a small amount of water to heat the popcorn instead of oil.
Choose low-calorie toppings to flavor the popcorn. An example is spray butter, which is found at grocery stores in the same section as the margarine. Spray butter has no calories, but adds a nice buttery flavor to popcorn. Many margarine brands are a healthy alternative to butter, but be sure to use margarine that is not hydrogenated to avoid eating trans fats. A third tip is to try different flavors like cinnamon and sugar sprinkles. For vegans looking for a cheesy popcorn flavor, sprinkle popcorn with nutritional yeast flakes. Yeast flakes are rich in B vitamins and can be found at specialty stores like Whole Foods.
Warning
When preparing popcorn, it is easy to make poor decisions. Stay away from using large amounts of butter and other fat. Read the nutrition label carefully when buying popcorn. Some brands or popcorn are packed with butter and fat. Popcorn is not inherently bad for you, but the choice of toppings can quickly turn a healthy snack into an unhealthy one.
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