Popcorn has lots of good things in it, and few calories. Even the oily kind
Every food has its day. And on Thursday, March 14, it’s National Popcorn Lovers Day. This should not be confused with National Popcorn Day, which was in January. So, let’s explore whether popcorn deserves two days of honor in less than three months. (Full disclosure: I am not a popcorn fan but I am open minded about all foods.)
Flint corn, which has a hard exterior and soft starchy center is the popcorn we are used to eating. Heated up, the moisture inside the corn turns to steam and then pops open. Flint corn does not use GMO seeds.
Popcorn offers a little and a lot in terms of nutrition. The little is in the calories. One cup of air-popped popcorn is 30 calories. Interestingly, oil-popped popcorn is only 35 calories, which is an insignificant difference.
There is no fat in air popped popcorn. And popcorn takes a lot of chewing so it can’t be scarfed down as quickly as some other snack foods. Popcorn is a whole grain, which is something most of us need more of in our daily intake. Three cups of popcorn, which would be 90-105 calories, is equal to one serving of whole grains.
Zinc, magnesium, B vitamins and fiber are a few of the nutrients found in whole grains. And whole grains reduce risk for high cholesterol, heart disease and diabetes.
Low glycemic foods are ones that produce a gradual rise in blood sugar. They help control blood glucose and lipid levels in people with diabetes. A glycemic index score less than 55 is considered a low glycemic food. Popcorn squeezes in with a glycemic index score of 55. Compared that to corn chips with a glycemic score of 77. So, popcorn makes for a good snack for someone with diabetes.
For anyone getting bored with plain popcorn, I suggest checking out the website popcorn.org. There you will find seasoning to flavor popcorn as well as recipes that incorporate popcorn. I might even give it another chance.
Sheah Rarback MS, RDN is a registered dietitian nutritionist in private practice in Miami.
