Top Nine Strategies to Boost Your Popcorn's Nutritional Value
Pleasantly Surprising Health Perks of Popcorn:
Enticing and deceptively nutritious, popcorn grabs the attention of many as America's preferred snack delight. It boasts a higher antioxidant content than numerous fruits and veggies, and it's packed with fiber and whole grains. Quench your curiosity as we delve into the marvels of this crunchy treasure!
However, it's not all roses and sunshine; popcorn often gets slathered with butter, salt, sugar, and dubious chemicals. Even when you circumvent dietary landmines and avoid empty calories, concerns about the best and healthiest cooking methods linger.
We reached out to registered dietitian, Laura Jeffers, MEd, RD, LD, who's sharing her insights to help you make the most out of this delightful morsel:
1. Prepare Popcorn on the Stovetop
Opt for air-popped popcorn, as it utilizes no oil, ensuring minimal calories. Although popping it in oil provides a controlled serving of healthy fat and helps curb hunger, it's crucial to manage your serving size.
2. Opt for Healthy Oils
Choose walnut, avocado, or extra virgin olive oil when preparing popcorn on the stovetop. Canola oil ranks second best, while flaxseed and wheat germ oil should be avoided due to their sensitivity to heat. Minimize your use of palm, coconut, corn, sunflower, and soybean oils due to their high saturated fat content.
3. Practice Portion Control
Bear in mind that a serving size depends on the type of popcorn consumed. For instance, a cup of plain popcorn equates to around 30 calories. Be mindful since adding toppings quickly increases the calorie count.
4. Steer Clear of Microwave Popcorn
In essence, microwave popcorn represents the least health-conscious alternative. It usually contains high sodium, artificial flavorings, and encourages overeating due to large bag sizes.
5. Limit Your Use of Butter - or Skip it Altogether
Buttered popcorn is a beloved staple, but it hides chemicals and extra calories. If you simply can't resist, opt for a minimal 2 to 3 teaspoons of butter and gradually wean off. Be aware that movie-theater popcorn typically incorporates a chemical additive, while additional butter amounts increase the serving size by at least one and a half times.
6. Be Wary of Kettle Corn
Kettle corn is a slightly less nutritious option due to its reliance on refined sugar, salt, and oils, which boost calories and sodium intake. To maintain good health, stick to a daily sodium intake of 2,300 mg (approximately one teaspoon). Pre-packaged kettle corn only complicates matters due to hard-to-control calorie count and sodium levels. So, when possible, opt for low-sodium versions.
7. Stay Informed and Aware of Additives
Be on the lookout for sweetened popcorn resulting from artificial sweeteners. Doubtful that truffle oil and cheese powders are made from the real truffles and cheese—they're usually just artificial flavorings. Read labels carefully during your grocery escapades to ensure that you understand the ingredients within the packaging.
8. Introduce Healthier Toppings
Transform your popcorn into a tasty treat by incorporating hot sauce, melted cheese, a sprinkle of balsamic vinegar, or relishing it with pickles or jalapeno peppers. Opt for spices and seasonings instead of powders or excessive sodium additives.
9. Pair Popcorn with Protein
Enhance your popcorn experience by combining it with protein sources like a tablespoon of peanut butter, 2 ounces of cheese, or additional lean protein choices you favor. This combination creates a nutritious snack that keeps cravings at bay!
References:
- Claiborn, J. (n.d.). Is popcorn good for you? How healthy is the popular snack food? Retrieved from https://www.healthline.com/nutrition/popcorn-nutrition
- Poltrack, K. (n.d.). How to Make Homemade Popcorn. Retrieved from https://www.verywellfit.com/how-to-pop-popcorn-on-the-stove-4774580
- Satter, E. (2016, April 12). How to Make Keto Popcorn from Cheese. Retrieved from https://www.healthline.com/nutrition/keto-popcorn-cheese
- Watson, L. (n.d.). How to Make Popcorn with Water. Retrieved from https://www.verywellfit.com/water-popped-popcorn-1221815
Healthy diets can benefit significantly from adding popcorn to the mix, as it is rich in antioxidants, fiber, and whole grains, making it a reasonable choice for health-and-wellness enthusiasts. To make popcorn even more nutritious, consider preparing it on the stovetop using healthy oils such as walnut, avocado, or extra virgin olive oil, and practicing portion control to limit calorie intake. Opting for home-prepared popcorn instead of microwave alternatives helps avoid excess sodium, artificial flavorings, and unhealthy oils.
