Can Popcorn Be A POWERFUL Snack For Weight Loss Diets?

Can popcorn be used as a powerful weight loss snack?

This is a good question that deserves a careful, intelligent examination. To accurately answer – it is necessary to consider additives, biology, eating habits, nutrition and recent scientific research.

What is popcorn?

Popcorn is one of the most popular snacks in America. It is a certain type of corn that anyone can grow in which the kernel pops open when heated. This is due to water present at the center of the kernel, which expands causing it to burst open.

Popcorn has been around for thousands of years. As a matter of fact, the oldest popcorn was discovered in New Mexico and carbon dated at over 5,000 years old.

How nutritious is popcorn?

According to the USDA, popcorn is a healthy, nutritious snack (without unhealthy additives).

Popcorn is fairly high in fiber with a cup of air-popped popcorn contains just over a gram of fiber. The protein content is 1 gram of protein and it also has 6 grams of carbohydrate. It is cholesterol and fat-free. And, a big plus is that it contains only 100 to 150 calories in a serving of 5 popped cups!

What does research say?

So, what do scientists say about popcorn for weight loss? Some interesting studies have weighed in on the benefits for this snack. To learn more, read on and get the facts…

Facts about popcorn, snacking and weight loss (from scientific research) …

Snack foods now contribute approximately one fourth of U.S. adults’ total daily energy intake, similar to that of lunch and greater than the energy. contribution of breakfast.
Potato chips are the most commonly consumed savory snack food in America, eaten approximately 50 times per person annually. Popcorn is the 10th ranked savory snack in the U.S., eaten approximately nine times per person annually.
Research has indicated that popcorn results in greater satiety than potato chips.
Population data gathered by statisticians show that individuals who consume popcorn, compared to those who do not, have significantly greater intakes of whole grain, fiber, and magnesium.

What seasonings are considered “good” for weight loss?

Generally, a lot of the seasonings on the market for popcorn are not healthy for weight loss, having too much salt and/or fat. With that being said, here are some suggestions for healthy alternatives (from Donna P. Feldman, MS RDN):

Cinnamon, cocoa powder, dried herbs, chili powder, minced lemon or lime zest, garlic powder, black pepper, parmesan cheese, curry powder, five spice powder, cayenne, sriracha, and tomato powder.

Some good ideas for fats (butter is traditional) is to use coconut oil, nut oils (walnut, sesame or almond are good) or olive oil – try blending with grated Parmesan cheese and garlic powder. But, if counting calories, be mindful that one tablespoon of butter or other comparable fat, is over 100 calories…multiply that by 2, 3,…6, 7….it can add up!

When is the best time to eat popcorn (for weight loss)?

Anytime is a good time to snack on popcorn when trying to lose weight. Actually, popcorn has been found to help one to sleep. This is due to complex carbs helping to stimulate the release of serotonin, which helps you to sleep. And, popcorn is an excellent source of complex carbohydrates.

So, enjoy some popcorn as a regular snack, if you want to lose weight. The evidence does point to it being a filling snack and great alternative to potato chips. It was popular in the 1980’s for weight loss, been around for a long time (5,000+ years!) and can be a delicious snack with seasonings to satisfy any palate.

References:

Duff, Chelsea. “Is Popcorn Healthy? We Revisit the ’80s Popcorn Diet.” Woman’s World, 6 June 2019, www.womansworld.com/posts/diets/is-popcorn-healthy-139143.

Feldman, Donna P. “13 Ways to Flavor Popcorn without Adding Calories.” MyNetDiary, 1 Aug. 2019, www.mynetdiary.com/13-ways-to-flavor-popcorn-without-adding-calories.html. Accessed 18 Oct. 2020.

Moncel, Bethany. “Learn All About the History of Popcorn From Caves to Microwaves.” The Spruce Eats, 6 Aug. 2020, www.thespruceeats.com/the-history-of-popcorn-1328768#:~:text=In%201948%2C%20Herbert%20Dick%20and. Accessed 18 Oct. 2020.

NPD Group. The NPD group national eating trends report to ConAgra Foods, Inc. 2009.

Snacks. Percentages of Selected Nutrients Contributed by Foods Eaten at Snack Occasions, by Gender and Age, What We Eat in America, NHANES 2005–2006. http://www.ars.usda.gov/ba/bhnrc/fsrg.

Uthus, Eric. “Is Popcorn a Healthy Snack? It Can Be! : USDA ARS.” Www.Ars.Usda.Gov, 13 Aug. 2016, www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/is-popcorn-a-healthy-snack-it-can-be/. Accessed 18 Oct. 2020.

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