Popcorn- the perfect snack (with a few exceptions)

"Popcorn is prepared in the same pot, in the same heat, in the same oil and yet… the kernels do not pop at the same time. Don't compare yourself to others. Your time to pop is coming" Anonymous

"Every once in a while, someone will mail me a single popcorn kernel that didn't pop. I'll get out a fresh kernel, tape it to a piece of paper and mail it back to them."

Orville Redenbacher

Popcorn is practically the perfect snack. It's natural, low in calories (before other stuff is added), high in fiber, and a great whole-grain food with complex carbs. Compare that to potato chips or corn chips that are heavily processed and loaded with calories and salt to make them impossible to put down. But can even popcorn be made to be as unhealthy as other foods in the chips aisle?

Popcorn comes from a special variety of corn that produces the hard-shelled kernels that are used. These kernels can last up to 2 or 3 years in storage before finally being popped. Inside of each one is a small amount of water that, when heated, explodes the kernel and exposes the starchy interior. Once consumed, the popcorn helps people feel full while the shell adds important insoluble fiber to the intestines.

The popcorn industry is huge, approaching $20 Billion per year and more. What was once discovered by Native Americans and used for food and decoration is now a staple of the snack and movie industry. This snack food has unfortunately been manipulated by science and corporations into less healthy alternatives.

The healthiest way to prepare popcorn is with an air fryer, but most people use cooking oil to give it some flavor. There are many varieties of cooking oils, each with different levels of different fats, and that's a topic for another blog post. The healthiest ones are supposedly avocado oil, olive oil, or sunflower oil. Cheaper ones like canola oil, corn oil, or vegetable oil are more commonly used, but they have higher levels of saturated fats and can be less healthy for heart health.

Salt is a necessity to help bring out the flavor, but should be used sparingly, especially for those with high blood pressure. Also available are flavored salts that make the popcorn more of a treat with popular flavors like cheese, butter, ranch, kettle corn, jalapeno, and more. Many people also like to add melted butter, but try to use the healthiest versions of butter or fat, as this is where things can go very wrong.

The lowly popcorn kernel is responsible for much of Hollywood's profits, as movie theaters depend heavily on concession stands to stay in business. Ticket sales alone are dwarfed by popcorn sales, with price markups of 1000%. How do they get away with it? Movie theater popcorn is irresistible, and very bad for you. A single tub can contain over 1000 calories and many saturated fats. The buttery topping is rarely butter, but a mixture of oils that keep people coming back. And sitting in the dark and munching on popcorn has become something of a ritual for children and adults alike.

I mostly stay away from the concession stand because of the high markups and unhealthy oils, but for much of my life I munched away at every movie. Now I watch more movies at home and try to eat healthier foods. Movie theater popcorn is okay in small quantities, but try not to punish your heart too much.

In addition to movie popcorn, another type to stay away from is microwave popcorn. Though the easiest to make, it's also the most troublesome for your health. The bags that contain the popcorn are treated with PFAS, otherwise known as forever chemicals. These chemicals stay in your body forever and don't break down, and have been liked to cancer, infertility, and thyroid disease. Some companies my be moving away from them, so look for "PFAS free" on the package.

Another danger from microwave popcorn is the chemical diacetyl that gives it a buttery flavor. This chemical causes lung damage and factory workers have developed "popcorn lung". When opening a bag of microwave popcorn, try not to inhale the fumes when first opened. In addition, read the ingredients on a bag of microwave popcorn, and you may be surprised at what you find. A better alternative to microwave popcorn is to buy a microwave safe popcorn popper and use your own ingredients.

Native Americans gave us a great gift with the discovery of popcorn. Eat it with care and appreciate its taste and benefits. As with most of our food supply, there are more profits to be made with chemicals and processing, but this is one case where sticking to the natural stuff is cheaper, healthier, and better.