IS POPCORN GOOD FOR YOU? EXPERT OPINIONS ON POPCORN'S NUTRITIONAL VALUE

Popcorn may be your go-to snack whether you're looking for a fast midday snack or something to chew on while binge-watching Netflix. Is popcorn, however, healthy? "For the most part, absolutely," says Deborah Cohen, D.C.N., R.D.N., associate professor in the Rutgers School of Health Professions' department of clinical and preventive nutrition sciences. "Per cup, it has roughly 3 grams of fiber." Given that we often consume more than one cup every sitting, that's a solid start toward the minimum of 25 grams per day that most Americans require." Fiber can enhance blood cholesterol levels and lessen your risk of heart disease and stroke, in addition to making you feel full and pleased.

Here's some more information on this popular snack:

Is popcorn a healthy snack?

Marisa Moore, M.B.A, R.D.A, L.D., a culinary and integrative dietitian, adds, "Most people don't realize it's a whole grain, which gives the fiber." "Popcorn also contains a range of polyphenols, in addition to minor levels of minerals like B vitamins, iron, and magnesium." Polyphenols are an antioxidant that has been related to improved circulation and digestion. Another benefit? Popcorn is affordable and widely available. Plus, because it doesn't include any strange, difficult-to-pronounce compounds, you know exactly what's in it.

Popcorn that has been air-popped is the healthiest.

Air-popped popcorn is, without a question, the best sort to eat. "It's low in calories, approximately 90 per cup, and it's quick and easy to make," Cohen explains. You may either use a little countertop air popper or microwaveable dishes that allow you to pop and serve in the same bowl. If you want to add a drizzle of butter or a pinch of salt, go ahead; you'll use significantly less than in pre-packaged variations, according to Cohen.

You may also make popcorn on the stovetop the old-fashioned method.

The cooktop is the second best option for making a batch. In a deep saucepan, swirl about 1 tablespoon or two of olive, walnut, or avocado oil (avoid coconut, flax, and palm oils, which are heavy in saturated fats). Heat the oil and then pour in enough popcorn to completely coat the bottom of the pan. Maintain a medium-high heat setting. To keep the popcorn from burning or sticking, move the pan back and forth on the flame. When the popping noises slow down to every few seconds, it's ready. Unpopped kernels aren't a problem; you'll usually have a few.

What are the advantages of popcorn in terms of health?

Popcorn is a whole grain that is uncooked and has 3 grams of fiber every prepared cup. Because you'll most likely consume more than one cup, Cohen believes that's a good start toward the 25 grams or more most of us require daily.

Small levels of minerals like folate, niacin, riboflavin, thiamin, B vitamins, iron, and magnesium are also present. Much of the nutritional value comes from the popcorn hulls, which include antioxidants such beta-carotene, lutein, zeaxanthin, and polyphenols, which have anti-inflammatory qualities.

Popcorn is very low in calories (approximately 90 calories per cup of air-popped), making it a healthy "quick food." Moore adds that the crunch aspect helps your brain detect that you're full and content. It's also non-GMO, gluten-free, and low in fat.

Nutritional information about popcorn

According to the USDA, popcorn contains the following vitamins and minerals:

B1 is a type of vitamin.

B3 is a B-complex vitamin.

B6 is a B-complex vitamin.

Iron

Magnesium

Phosphorous

Potassium

Zinc

Copper

Manganese

Microwave popcorn isn't always the healthiest option.

Microwave popcorn may appear to be convenient, but it can be high in fat and sodium, and there is a lot of difference in what brands contain. "Some brands include up to 10 grams of fat per 2 cups, which is a lot for one serving," Cohen explains. "It's approximately the same as what's in a bag of potato chips." If you do opt for microwaveable varieties, check the labels carefully and look for products with fewer than 200 mg of sodium per serving and the fewest number of fat grams possible (sadly, this is typically still about 6 or 7 grams per serving).

Pre-popped or pre-packaged bags make for a simple on-the-go snack. However, they might not be ideal for you. Again, study the label and attempt to pick products that match your daily nutritional needs, such as those with the lowest sodium content, according to Moore.

Limit your servings of kettle corn and caramel corn, which have a lot of added sugar, even though it probably goes without saying. If you really want to treat yourself, measure out one serving and pour it into a bowl; otherwise, it'll be too simple to keep dipping your hand into the bag! Finally, the worst of the worst is movie theater popcorn: Cohen estimates that a modest bag contains roughly 1000 calories and 40 grams of fat.