Is microwave popcorn bad for you? professional clarifies

There’s no denying that it’s a delight to make microwave popcorn to eat while watching a movie at home. However, during a moment of pleasure like this, we rarely stop to think about the harm that a simple snack like this can cause to our health.

As much as it really is delicious – not to mention how easy it is to prepare! –, this version of popcorn carries with it a series of ingredients that are not so good for the body.

To better clarify what harm microwave popcorn can cause and what are the differences between it and home-made popcorn, we consulted the nutritionist Tatiane Schallitzfrom Rio de Janeiro.

Why is microwave popcorn bad for you?

According to Tatiane, microwave popcorn is considered less healthy mainly because of the ingredients added to it and its preparation process.

“The composition of this popcorn can vary from brand to brand, but generally includes corn grains, vegetable oils, salt and other additives such as flavorings, colorings and preservatives”, she points out, noting that these oils are usually rich in saturated fats and/or trans fats, which can increase the chances of heart disease.

“In addition, this product usually contains excessive amounts of salt, in addition to additives such as flavorings, dyes and preservatives, which, although considered safe in small amounts, in some cases can be problematic for people sensitive to certain compounds”, he adds.

Finally, the nutritionist points out that the problem is not only in the ingredients that are inside the popcorn packaging, but also in its inner lining.

That’s because, as she explains, the material used can contain chemicals, such as perfluorooctanoic acid (PFOA), which can migrate into the popcorn during heating and also cause certain health problems.

Microwave popcorn made in the pot

When it comes to popcorn, there are two popular options: microwave popcorn and oiled popcorn. According to Tatiane, both have their advantages and disadvantages.

“Microwave popcorn has a slightly lower caloric content than pan-made popcorn. This is because the rapid microwave cooking process results in less oil absorption,” she points out.

“On the other hand, the pan version may have a higher amount of fats, depending on the amount of oil added. Choosing a healthy oil, such as extra virgin olive oil, and using a moderate amount is a way to minimize the fat content”, he says.

Another point to take into account is the sodium content, since when the recipe is made at home it is possible to add salt to taste, while the other version usually comes with a significant amount added during the manufacturing process.

How to make healthy popcorn

Okay, we get it now that it’s best to leave microwave popcorn behind and go for the homemade version. But still, is there a better way to prepare it?

As the nutritionist explains, there are a few different methods of making popcorn, and the choice depends only on personal preferences and available resources.

Some of her options are:

1

Popcorn made in the pan

Ingredients: Corn kernels for popcorn, olive oil or butter and salt (optional).

Amount per serving: 30g of corn and 1 dessert spoon of olive oil (4ml)

Step by step:

In a pot with a lid, add a moderate amount of fat just enough to cover the bottom of the pot. Heat the pan over medium-high heat. Add enough corn kernels to cover the bottom of the pan in a single layer. Cover the pan with the lid and gently shake it to distribute the heat evenly. Continue to shake the pot occasionally to prevent the popcorn from burning. When the pops subside to a few seconds between them, turn off the heat and let the popcorn sit for a few seconds to make sure all the kernels have popped. If desired, season the popcorn with salt or other seasonings of your choice.

two

Made in the microwave with a bag of bread

Ingredients: Corn kernels for popcorn and a bakery bread bag (paper)

Way of doing:

Put the corn inside the bag, close it and pop it in the microwave for 5 minutes. Pay attention to the moment it stops popping and turning off, the time can vary from 2 to 4 minutes.

3

Made in microwave oven

Ingredients: Corn kernels for popcorn, water and salt.

Way of doing

Place the popcorn corn in a tall glass container (which can go in the microwave). Add water to cover the corn and salt and/or powdered spices to taste. Mix well, cover with plastic wrap and make 4 holes to let steam out. Microwave at full power for approximately 6-8 minutes, turn off when it stops popping.

4

electric popcorn maker

Ingredients: pop corn.

How to do it: Just put the popcorn kernels in the device and wait for them to pop. If you want to finish with a drizzle of olive oil or melted butter to better stick the salt, that is also an option.

benefits of popcorn

Popcorn, when prepared in a healthy way without adding excessive salt, unhealthy oils or sugars, can offer a number of health benefits.

“Opt for the homemade option, using proper cooking methods, such as hot air or pan with healthy oil in moderate amounts. Also, remember to consume as part of a balanced, varied and nutrient-rich diet”, suggests Tatiane.

“If you have any specific health conditions or dietary concerns, it is always advisable to consult a registered dietitian for personalized advice,” he advises.

That said, the professional listed the main benefits of popcorn:

1

rich in fiber

It is an excellent source of dietary fiber, which is essential for digestive health.

“Fiber helps promote bowel regularity, prevents constipation, and supports the health of the gastrointestinal system as a whole.”

two

low in calories

Because it is low in calories, popcorn can be a great snack option for anyone who is maintaining a diet plan or weight loss.

“A typical serving of popcorn is about 30 grams or 3 cups of popped popcorn. In that amount, you usually have around 100 to 120 calories, depending on the added ingredients, such as oils and seasonings”, points out the nutritionist.

3

source of antioxidants

“Popcorn is rich in antioxidants, especially polyphenols. These compounds help fight free radical damage in the body, reducing the risk of chronic diseases such as heart disease and certain cancers.”

4

Low fat

When prepared correctly, popcorn contains less fat than many other snacks. However, it is important to observe the ingredients used in its preparation, such as oil or butter, as they can increase the fat content.

5

Source of complex carbohydrates

It is a good source of complex carbohydrates, which are the body’s main source of energy.

“When digested slowly, they provide a gradual release of energy, helping to maintain stable blood sugar levels,” explains the professional.

So how much popcorn can we eat?

According to Tatiane, the ideal amount of popcorn to be consumed per day or week may vary depending on individual needs and goals, as well as other health factors.

“If you are following a specific eating plan or trying to lose weight, you need to consider the amount of calories and macronutrients in popcorn within your daily goals,” she explains.

“We cannot stipulate a universal amount, since it will depend on each person’s energy needs. Thus, the simplest way to understand quantity is to have a notion of equivalences per serving”, he adds.

So, a serving of popcorn, which is approximately 30g, would amount to:

Wholemeal bread – 1 slice (25g); Oat bran – 3 tablespoons (30g); Rolled oats – 2 tablespoons (20g); Boiled corn couscous – small piece (65g); Couscous flakes – 2 tablespoons (20g); Boiled rice – 3 tablespoons (60g); Cooked pasta – 1 spoon full (55g).

It is important to note, as the professional points out, that these cereals may have different nutritional profiles from popcorn, especially when we also compare them to other food groups, such as a portion of fruit, for example.

Therefore, the amount needs to be appropriate based on each person’s individual needs, health goals and overall food context.

“It is always advisable to consult a registered dietitian or healthcare professional for personalized advice based on your specific circumstances,” she concludes.