How healthy is popcorn?

A healthy snack? Popcorn is a popular snack, recommended if you're looking to maintain a balanced diet, with less trans fat and sodium.

But with their consumption, the question also arises about how healthy they are. Here, we share their nutritional value, benefits, and contraindications.

How healthy is it to eat popcorn?

Because of its light consistency and ease of preparation, popcorn is a favorite snack for many people.

Larousse Cocina, a virtual dictionary specializing in gastronomy, indicates that this food is made with puffed corn kernels. , which burst when heated with oil in a covered pan, turning white and spongy.

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They can be eaten plain or seasoned with salt, butter, sugar, caramel, or chili. However, the preparation method and the ingredients added can make a big difference between a healthy snack and a snack with low nutritional value.

According to an article from the American Heart Association, when air-popped and lightly seasoned, popcorn is a healthy snack, as the kernels are rich in fiber. This nutrient is associated with a lower risk of heart disease, diabetes, and certain types of cancer.

On the other hand, Maya Vadiveloo, assistant professor in the Department of Nutrition and Food Sciences at the University of Rhode Island, points out that in Their homemade versions are "stable, economical and quite tasty."

This way, people who have difficulty consuming enough fruits, vegetables, or other whole grains can eat them as a delicious alternative.

Is movie theater popcorn healthy too?

Unlike homemade popcorn, popcorn sold at the movie theater should be consumed in moderation. An article in the health magazine Health warns that this version contains butter and salt, which increases its percentage of calories, saturated fat, and sodium.

On average, a medium order contains 1,090 calories and 2,650 mg of sodium. It's important to remember that sodium is one of the main risk factors for high blood pressure and stroke.

Similarly, the American Heart Association notes that most movie theaters use canola oil to prepare popcorn. In unregulated quantities, it provides excess erucic acid, a substance linked to negative effects on heart and liver health.

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Another risk is that they contain food colorings such as Yellow No. 5 and Yellow No. 6, which carry health warning labels in the European Union and the United States, although their use is still permitted in food products.

What's in microwave popcorn?

As for microwave popcorn, its main contraindication lies in the added chemicals. According to Health, some brands may contain diacetyl, a compound that gives it a buttery flavor and has been linked to a condition known as "popcorn lung," which causes difficulty breathing and wheezing.

In that sense, the best way to consume this snack is to make it at home with low-risk ingredients.

What are the benefits of homemade popcorn?

When prepared correctly, popcorn can be a beneficial snack. The United States Department of Agriculture notes that they are an affordable source of whole grains, carbohydrates, protein, and fiber.

For its part, the Cleveland Clinic website highlights that 2 cups of homemade popcorn provide:

62 calories.12.4 g carbohydrates.0.73 g fat.2.3 g fiber.

2 g of protein.