Popcorn Is In

Let’s dive into the benefits of popcorn as a fun, healthy snack and talk about how to make your own at home. Note: this is NOT the extra-large tub of movie theater popcorn with extra “butter” (pumped out of a machine … ick!) and salt.

As an unprocessed whole grain, popcorn is high in insoluble fiber, just like the fiber found in fruit and vegetable peels; this is a good thing. One 3-cup serving contains 3 grams of fiber, which is very high for snack food. Fiber helps with digestion and feeds your microbiome. The “good bacteria” in your gut will produce beneficial compounds if you give them lots of fiber.

Those annoying popcorn hulls that get caught in your teeth? They’ve got beta-carotene, lutein and zeaxanthin for your eyes, as well as polyphenols for your immune system. If you pop your own at home, popcorn can be very low in fat and calories. Avoid packaged popcorn, which is not only expensive, but contains added oil and salt.

For years, people with a digestive condition called diverticulitis, were told to avoid popcorn. With diverticulitis, the walls of the gut have small pockets, where food can collect and possibly cause inflammation. It was thought that eating popcorn should be avoided because the insoluble fiber would catch in those pouches, causing the inflammation (diverticulitis). However, that theory is being examined and it is now thought that high-fiber foods, such as popcorn, do not trigger diverticulitis. Of course, if your doctor has advised you not to eat popcorn, please follow that advice.

Corn and GMOs (genetically modified organisms) is a topic of interest to many people. GMO means that the organism (the plant) has had its genetic material changed in a way that does not occur in nature. For example, a gene might be inserted that makes the plant more resistant to plant diseases or more drought tolerant. It is estimated that the majority of US field corn and sweet corn has been genetically modified. People feel strongly about the potential health effects of GMO foods on both sides.

If you are concerned about GMOs and popcorn, there is good news! Popcorn is a distinct type of corn that has not been genetically modified. Popcorn grown in the US, organic or not, is non-GMO. Most of the popcorn eaten throughout the world is grown in the US.

Popping popcorn at home is easy. Here are several options:

(1) Go old school and use a pot on the stove. You need a heavy-bottom pot (with a lid!) to heat evenly and avoid burning your popcorn. Pour enough oil to cover the bottom of the pot and warm it over medium-high heat.

What type of oil? You have options! Remember that oils have something called a “smoke point, “the temperature at which, when heated, they produce smoke.” For most vegetable oils found at the market, the smoke point is high, so go ahead and select from canola, sunflower, avocado, grapeseed, or olive oil.

Stove-top popcorn is easy and quick but requires attention. Stay close to your pot and adjust the heat as needed. Add a couple of “test” kernels to the oil, cover the pot, and wait until they pop. Then add enough kernels to cover the bottom of the pot in an even layer. Cover the pot and remove from the heat for about 30 seconds. Return to the heat and shake the pot gently as the corn pops. Leave the lid open a crack to allow steam to escape; otherwise, your popcorn will steam in the pot and won’t be crisp.

Once popping slows to about 2 seconds between pops, remove from heat, open the lid, away from your face, and pour into serving bowl. Sprinkle on any toppings right after popping, as the steam is still being released and the small amount of moisture will help the toppings to stick.

(2) If you like kitchen gadgets, another option is a collapsible microwave silicone popcorn popper. You can put a little oil in the bottom, spray the bottom with vegetable oil, or skip the oil altogether. Add the kernels (capacity varies), and adjust the time based on your microwave’s power. It may take you a couple of tries to get the time just right. Don’t leave it in too long, or you will have “burnt popcorn” odor in the microwave for a while. Be careful when handling, to avoid steam burns.

There are lots of ways to top your popcorn; just try to go light on the salt and the oil, to keep it healthy. You can go to town with herbs and spices. Here are some suggestions: nutritional yeast (tastes similar to parmesan, but with less calories and more protein and vitamins), a sprinkle of grated Parmesan, dried herb blends, garlic or onion powder, cocoa powder, cinnamon, shredded coconut (use sparingly), or curry powder.

Leftover popcorn, if there is such a thing, can be used to make your own cold cereal. Yes, popcorn as cold cereal, or even with hot milk poured over it, was a “thing,” long before Kellogg’s came along. Crushed popcorn can be used as a breading ingredient for poultry, fish and baked vegetables. Toss popcorn with nuts, dried fruit, chocolate chips and mini-pretzels for a fast snack.

If you would like more information from an official popcorn source, check out the information on the USDA’s Popcorn Board site: https://www.ams.usda.gov/rules-regulations/research-promotion/popcorn

Please contact Nancy at foodprof2@gmail.com for nutrition or health questions or ideas for future columns.