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Is Popcorn Healthy? 5 Ways to Keep Popcorn Healthy

Is Popcorn Healthy? 5 Ways to Keep Popcorn Healthy

Cinema goers know all about the legendary kernel, which when heated forms into fluffy popcorn for a tasty, readily consumable snack. Without the familiar smell as you walk into your local cinema, the whole experience just wouldn’t be the same. Although it has evolved over the years into a modern luxury, popcorn is actually an ancient dish. Archaeologists and scientists from the Natural History Museum in Washington have discovered evidence maize had been domesticated 9000 years ago in Mexico, and that it was being popped 7000 years ago in Peru.

These days, when you scan the shelves of a supermarket, you will be confronted with an impressive selection; butter, toffee, salt, and sweetened flavours are all mass produced and readily available. The phenomenon is mirroring what happened to crisps around a decade ago, when the salty snack became chunky, exotic, and gentrified. The public never looked back, and gained a lot of weight as a result. With popcorn now a mass produced commodity there are some unpleasant health effects unwary shoppers may have missed. Popcorn is, however, a very healthy snack, and to exploit this all you need are the facts. This handy five step guide will help you pop those kernels the right way.

1. Popcorn may be healthier than fruit and vegetables.

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    Is popcorn healthy? The answer, not including commercially distributed popcorn, is almost certainly a “YES!” In its purest sense popcorn is very close to nature; if it’s dry popped in hot air there are no oils, fats or sugars added to it – what you eat is simply the inside of the kernel after a little physical manipulation. And the facts speak for themselves: a single portion of popcorn contains more antioxidants than all the fruit and veg most people eat in a day, as noted in a study by Scranton University. Antioxidants keep molecules harmful to cells in check, and are present in many fresh fruits and vegetables. Popcorn also has a large amount of vitamins; folate, niacin, riboflavin, thiamine, vitamins B, A, E, and K, as well as being a source of iron, potassium, zinc, and polyphenols which contain the antioxidants to fight off cancers and cardiovascular health problems.

    To add to this, after a search on Calorie Count, a single cup (25 g) of air-popped corn has a mere 31 calories, with 0.3 g of fats (0.03 g saturated, 0.16 g polyunsaturated, 0.1 g monounsaturated). Popped in oil, however, the values above can roughly be tripled, but compared to a pack of salted sunflower-oil-fried crisps, popcorn’s attraction suddenly becomes apparent: for the same portion size, crisps weigh in at 128 calories, with a whopping 8.2 g of fat (0.6 g saturated, 0.7 g polyunsaturated, 6.5 g monounsaturated). This is around 13% of your total recommended fat intake in one standard pack. Popcorn, clearly, is the better option

    2. Stick with wholegrain kernels and steer clear of microwaveable varieties.

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      Some modern brands are resorting to the traditional method of popcorn making, minus additives, leaving you to enjoy a healthy snack. It’s worth chasing down some of these brands. In the UK companies such as Graze and Proper Corn are offering “gourmet” popcorn in all its health giving glory, with flavours such as black pepper, and fiery worcester sauce and sun dried tomato making up a low carb, low calorie, low sugar and salt snack. These firms tend to use whole grain kernels in order to offer the maximum health benefits; whole grains use the full health properties, consisting of the bran, germ, and endosperm. These are packed full of healthy oils, vitamin E, B vitamins, and the bran’s also a great source of fibre.

      Unfortunately there are many commercial popcorn brands with mass produced, chemically overloaded varieties, with one of the main culprits being microwave popcorn. As a convenient, enjoyable snack this is a glorious modern day luxury but, sadly, these often tend to be crammed full of unpleasant toxins. Whilst your microwaved Butter Popcorn may taste exactly like butter, the truth is it simply isn’t – the pleasant buttery taste is supplied by diacetyl. To add to the chemical woes, the American Food and Drug Administration has been studying the effects of heating the plastics coating the insides of the microwaveable packets. Although the risk to the general public is considered slight, these chemicals stay in the body for a long time and can accumulate, causing various complications. The Environmental Work Group (EWG) add to this with alarming news; “It’s no secret that diacetyl, the chemical that gives butter-flavored microwave popcorn it’s buttery-ness, has caused serious and sometimes fatal lung disease in workers in flavoring and popcorn factories.” Due to this some top brands of microwave popcorn, such as Pop Weaver, announced they would stop using diacetyl in 2009. However, to be on the safe side you should find genuine popcorn makers who rely on traditional, healthy practices. You could even take this a step further with our next step!

      3. Cook popcorn at home for a nutritious, cheap snack.

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        We take popcorn so much for granted we might not stop to think about what a natural marvel it is. The process is aptly named because it really is popping like an overinflated balloon, the only difference being that instead of air it’s superheated, pressurised steam causing the hull to pop. Because the hull doesn’t allow water in or out, when the small amounts of moisture inside it become extremely hot, they expand and squeeze amid the natural oils and starches. Then when the pressure is high enough compared to the pressure outside, the kernel lets go and the gelatinous mixture inside blows out into the familiar shape and rapidly cools and sets – all in the blink of an eye. With so much energy in the process, it’s remarkable the kernel doesn’t disintegrate upon popping, but the chemical structures of the inner starches just about keep it together. For a detailed scientific analysis you can head here.

        It’s such a wonderful, fun process there’s no reason why you can’t enjoy cooking popcorn in your home. This will help eliminate any added nasties from the end result, and you can monitor how much sugar or salt you add. All you need to do is head to a nearby health store and pick up a bag of organic kernels – you can experiment with flavours and oils, but a stove, pan, and a cover to set off the popcorn is all that is required. You can buy a 500g bag of organic popcorn kernels for around £5 ($6 or $7) making it an excellent choice for family snacks.

        4. It’s a good dieting food.

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          Hunger pangs are a nuisance if you’re trying to lose weight, or just attempting to lead a healthy lifestyle. Popcorn, in its light, filing form, is one way to banish those annoying pangs and receive a health boost whilst you’re at it. There is a new fangled Popcorn Dietyou can consider, although we recommend you steer clear of a diet focusing of one ingredient. Humans need a wide variety of foods to remain healthy, and popcorn can act as a contributor to this overall health.

          As a dieting tool popcorn has plenty to offer, not least its ability to fend off hunger pangs. This is, in part, due to its glycemic index (GI). The United States Department of Agriculture has highlighted popcorn’s good GI, a term which describes blood sugar levels after food containing carbohydrates has been consumed. Foods with a low GI are desirable as they won’t spike your blood sugar and will leave you feeling fuller for longer. With a GI of 55 (which compares to two slices of white bread at a GI of 88) it is clear consuming popcorn in small portions is an excellent way to manage your weight, or to fend off those pesky hunger pangs. However, do remember moderation is important and overindulgence should be curbed. With this in mind popcorn can, and should, be enjoyed in sensible portions as part of a varied and balanced diet.

          5. Popcorn is likely to make you more popular!

            As a positive social tool popcorn making should not be underestimated. Whilst it’s a simple process to make popcorn (refer to point 3 for more details) it is likely most people simply don’t know how to, or would revert to local stores for their supply. I would argue, however, becoming a popcorn making specialist would wow your friends and family at social events. Personalising recipes and impressing your nearest and dearest with your kernel popping skills could have all manner of benefits; it’s a good conversation point, makes you appear very skilled, and as feel-good-factors go the positive feedback would certainly be an excellent self-confidence boost! All in the name of popcorn.

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            Alex Morris

            Content Manager, Copywriter, & Blogger

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            Last Updated on January 21, 2020

            The Best Way to Create a Vision for the Life You Want

            The Best Way to Create a Vision for the Life You Want

            Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

            your vision of where or who you want to be is the greatest asset you have

              Why You Need a Vision

              Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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              How to Create Your Life Vision

              Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

              What Do You Want?

              The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

              It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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              Some tips to guide you:

              • Remember to ask why you want certain things
              • Think about what you want, not on what you don’t want.
              • Give yourself permission to dream.
              • Be creative. Consider ideas that you never thought possible.
              • Focus on your wishes, not what others expect of you.

              Some questions to start your exploration:

              • What really matters to you in life? Not what should matter, what does matter.
              • What would you like to have more of in your life?
              • Set aside money for a moment; what do you want in your career?
              • What are your secret passions and dreams?
              • What would bring more joy and happiness into your life?
              • What do you want your relationships to be like?
              • What qualities would you like to develop?
              • What are your values? What issues do you care about?
              • What are your talents? What’s special about you?
              • What would you most like to accomplish?
              • What would legacy would you like to leave behind?

              It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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              What Would Your Best Life Look Like?

              Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

              A few prompts to get you started:

              • What will you have accomplished already?
              • How will you feel about yourself?
              • What kind of people are in your life? How do you feel about them?
              • What does your ideal day look like?
              • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
              • What would you be doing?
              • Are you with another person, a group of people, or are you by yourself?
              • How are you dressed?
              • What’s your state of mind? Happy or sad? Contented or frustrated?
              • What does your physical body look like? How do you feel about that?
              • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

              It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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              Plan Backwards

              It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

              • What’s the last thing that would’ve had to happen to achieve your best life?
              • What’s the most important choice you would’ve had to make?
              • What would you have needed to learn along the way?
              • What important actions would you have had to take?
              • What beliefs would you have needed to change?
              • What habits or behaviors would you have had to cultivate?
              • What type of support would you have had to enlist?
              • How long will it have taken you to realize your best life?
              • What steps or milestones would you have needed to reach along the way?

              Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

              It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

              Featured photo credit: Matt Noble via unsplash.com

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