Popcorn often gets a bad rap as an unhealthy junk food. In fact, popcorn is a fun, healthy and delicious alternative for providing whole grains in a balanced diet. Three cups of popcorn supplies one ounce of whole grains. However, the preparation of popcorn can transform it from a healthy snack into a junk food laden with empty calories.
Air Popped Popcorn
Traditional air popped popcorn is prepared using a specialized appliance usually referred to as a hot air popcorn popper. Hot air popcorn poppers for home use were introduced in the 1970s, offering a neater, easier and healthier alternative to stove top popcorn preparation. The popper blows hot air into a chamber containing the popcorn kernels. When the kernels pop, the hot air blows them up and out of a chute where they can be captured in a container.
Commercial Microwave Popcorn
A package of commercial microwave popcorn is a specialized bag containing popcorn kernels, oils, flavorings, seasonings and other ingredients, depending on the brand and variety. The bag is designed to distribute the heat and prevent scorching. As the popcorn pops, the oils and other ingredients coat the popcorn, making it ready to eat as soon as it is done popping.
Air Popped Microwave Popcorn
Making "air popped" microwave popcorn is a do-it-yourself technique. Two or three tablespoons of popcorn kernels are placed into a brown paper lunch sack. The top of the sack is folded over and held closed with a piece of tape. The bag is cooked in a microwave oven for a minute and a half or so. The microwave heats the kernels, causing them to pop using the moisture present in the kernels. Seasonings and flavorings are added after the popcorn has popped.
Health Benefits
Popcorn is a naturally healthy, whole grain food. The U.S. Department of Agriculture (USDA) recommends 6 to 8 oz of grains per day for adults, with at least half that amount coming from whole grains. Three cups of popcorn is a 1 oz. serving of whole grains, supplying fiber and complex carbohydrates. The USDA recommends 5 to 7 tsp. of unsaturated fats per day to supply essential fatty acids. Commercial microwave popcorn provide some of these healthy fats.
Benefits
Hot air poppers produce a naturally low calorie, low fat snack, and complete control over the ingredients. Eliminating popping oil leaves room in the oil dietary allowance for flavorful additions, such as butter or margarine. Commercial microwave popcorn is convenient, involves little clean-up and requires no special equipment aside from a microwave oven, a ubiquitous appliance commonly found in homes and offices. Air popped microwave popcorn uses no added oils, and is convenient and inexpensive.
Drawbacks
Hot air popped popcorn requires a special popper, which takes up storage space, and requires clean-up after use. Commercial microwave popcorn typically includes oils and flavorings that can quickly add calories. Some varieties, such as kettle and caramel popcorn, contain high amounts of sugars. Many varieties use artificial flavorings and other ingredients, some of which may pose health risks, such as diacetyl. Microwave air popped popcorn requires some extra preparation and scorches easily.
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