When it comes to weight control, popcorn can be either friend or foe. According to cbsnewsonline.com, a large container of "movie" popcorn can provide a jaw-dropping 60 g of fat, which is three day's dietary allowance. Yet popcorn itself -- when not doused with butter or butter flavorings -- is a healthy, diet-friendly snack. A cup of plain, air-popped popcorn, for instance, is high in fiber, low in fat, and contains less calories than an apple. There is no reason to avoid eating moderate amounts of popcorn prepared consciously if you are on a diet.
The Basics
A cup of air-popped, unsalted popcorn contains 1.04 g of protein, 6.23 g of carbohydrates and .36 g of total fat. With one lone milligram of sodium per cup, popcorn is a low-salt food -- and it is also free of cholesterol. The small amount of fat in popcorn is a blend of healthy monounsaturated fat and polyunsaturated fatty acids. Only a small amount of the fat is the less desirable saturated fat. Popcorn contains a modest 31 calories per cup. By contrast, a cup of chopped carrots provides 52 calories, while a medium apple weighs in at 95 calories.
Fiber
The healthy serving of fiber in popcorn helps make it a beneficial food for dieters. Fiber, along with stabilizing blood sugar levels and lowering unhealthy LDL cholesterol, creates a feeling of fullness, which may help prevent binge eating. Fiber also helps speed the passage of waste products from the body.
Vitamins and Minerals
Although popcorn is not as rich in vitamins and minerals as other vegetables, it does contain small amounts of potassium, essential for maintaining healthy blood pressure. It also contains important trace minerals, such as zinc -- needed for tissue repair and resistance to disease -- and copper, which helps the body utilize iron to produce red blood cells. Vitamin A is present in popcorn in small amounts, as are lutein and zeaxanthin, a pair of antioxidant carotenoids that may play a role in preventing macular degeneration, an age-related eye disease.
Considerations
Avoid movie popcorn if you're dieting. According to a 2009 article in "USA Today," one order of large popcorn sold by a popular movie theater can weigh-in with a staggering 1,200 calories. In addition, the butter flavoring is usually made from palm oil, which may raise cholesterol. Microwave popcorn can be iffy too. Bella Online points out that a serving of a popular brand of microwave popcorn contains 17 g of carbohydrates while only providing 3 g of fiber. Check labels carefully, or use a hot air popper to prepare your snack. You should also use a light hand with the salt -- caloriesperhour.com notes that salt can cause weight gain from water retention. Rev up your popcorn by using low-calorie flavorings such as paprika, oregano or parmesan cheese. Spray popcorn with a bit of grapeseed or olive oil to ensure that the spices stick.
References
- USDA National Nutrient Database
- Bellaonline.com; Popcorn: Healthy Food or Junk Food?; Lisa Shea; 2011
- MayoClinic.com; Dietary Fiber: Essential For a Healthy Diet; Mayo Clinic Staff Writer; November 2009
- CBS News Healthwatch; Movie Popcorn Has Shocking Calories, Fat; Staff; November 2009
- Fit Day; Trace Minerals; Staff; 2009
- Medrounds.org; Lutein/Zeaxanthin; James C. Folk, August, 2005
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