Is Popcorn good for weight loss

Popcorn is a low calorie and fibre rich healthy snack which is essentially good for weight loss as it’s also loaded with several other nutrients. However, it is important to cook your popcorn in the right manner with a low amount of fat, sugar and salt to avoid overeating. The whole grain food of popcorn is rich in several vitamins and minerals such as vitamin B1. B3 and B6, iron, phosphorus, magnesium, potassium and more. It also contains a substantial amount of protein and fiber which can help promote satiety and reduces hunger pangs along with improving digestion and enhancing resting metabolism. Continue reading to find a detailed answer to your doubt of, Is Popcorn good for weight loss?

Can I eat Popcorn during weight loss

Yes, one can eat popcorn for weight loss as it is a low calorie and high fiber snack which can help fulfil the hunger without adding much to the calorie content while also promoting satiety. The fiber content also helps with improving digestion and regulating bowel movements. Popcorn is a whole grain food which helps with glycemic control and also lowers insulin sensitivity that can prevent blood sugar spikes and frequent cravings. Popcorn is also rich in protein which can enhance the satiety hormone and suppress hunger hormone which can increase fullness and keep away excess calorie consumption. Protein is also helpful in retaining lean muscle mass while also increasing resting metabolism that can help burn calories even when the body is at rest. 

Now that we have our answer for, is popcorn good for weight loss, let’s look into the several benefits of attaining the same. 

Benefits of Popcorn for weight loss

There are various benefits of popcorn for weight loss such as limited calorie consumption, improved digestion and increased digestion due to the fibre content, increasing nutritional value of your diet and more. Below mentioned are some of the weight loss benefits of popcorn-

1. Low calorie
2. High fiber
3. Whole grain food
4. Rich in nutrients 
5. Contains antioxidants

1. Low calorie

One of the most prominent weight loss benefits of popcorn lies in its low calorie content, especially in air-popped popcorn which contains about 31 calories in a single cup. While aiming for weight loss, it is essential to maintain a calorie deficit and thus consumption of foods that are low in calories can substantially assist with the same. Popcorn can be a valuable addition to one’s regular Healthy snacks options. 

2. High fiber

A 24 g of air popped popcorn which is around 3 ½ cups contains about 3.5g of fiber. The fiber content slows digestion and thus keeps you full for a long duration. This will prevent hunger pangs and keep overeating at bay. The fiber also contains probiotics which promotes gut-friendly microbes which enhance digestion and lead to an overall healthy gut. They are also exceptionally helpful in regulating bowel movements keeping digestive issues like constipation at bay. 

3. Whole grain food

The whole grain food factor adds to the weight loss benefits of popcorn as it includes an entire grain seed, also called kernel making it an excellent source of fibre, protein, and several essential vitamins and minerals. The protein content helps in reducing hunger hormones and enhances satiety hormones which keep you away from binge eating. They also help in retaining and promoting lean muscle mass along with improving resting metabolism which leads to burning of calories even when the body is at rest. 

4. Rich in nutrients 

The popular snack of popcorn contains a wide array of nutrients such as essential vitamins, mineral and beneficial plant based compounds. Some of these include Vitamin B1, B6 and B3 which are significantly helpful in performing several cellular functions, for instance, breaking down carbs and providing nutrients to different parts of the body. The food also contains magnesium which helps in regulating cortisol and metabolic pathways which are responsible for fat distribution and thus its consumption can help reduce belly fat storage. Other important minerals include iron, zinc, phosphorus, potassium or manganese all of which contribute to an enhanced health. Now you have the answer to your doubt, is popcorn good for weight loss? 

5. Contains antioxidants

Popcorn is also a rich source of polyphenols, a type of antioxidant which are known for their immune enhancing benefits and improving overall health. These antioxidants contribute to the health and weight loss benefits of popcorn by helping to neutralise free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases such as heart disease and cancer. The high concentration of polyphenols in popcorn contributes to improved cellular health, potentially slowing down the ageing process and enhancing overall well-being. 

How to eat Popcorn for Weight Loss?

Preparing with healthy methods such as adding low amounts of fat, sugar and salt and also avoiding pre-packaged microwaves can enhance the weight loss benefits of popcorn. Below mentioned are some of the healthy ways to consume popcorn-

1. Include protein

One can include a mix of nuts and seeds to their bowl of popcorn to enhance the content of protein, healthy fats and fibre which can promote satiety and prevent overeating. Almonds, walnuts, coconut or dried apricots can be some of the good choices. 

2. Use healthy toppings

Use spices like paprika, garlic powder, or nutritional yeast for flavor without adding many calories. This will enhance the taste, nutritional value and weight loss benefits of popcorn. You may check out Millets diet chart for weight loss to experiment with popcorn recipes. 

3. Combine with fruits and vegetables

To enhance the weight loss benefits of popcorn, you can add fruits and vegetables by incorporating dried fruits and vegetable chips. You can combine popcorn with homemade vegetable chips, such as kale, beet, or zucchini chips or sliced apples for an extra crunch and nutrient boost.

4. Limit salt & butter

It is advisable to reduce or eliminate added salt to prevent water retention and excess sodium intake. Along with that one should also avoid adding butter, as it increases the calorie and fat content. Use a light spray of cooking oil or olive oil if needed.

5.  Avoid pre-packaged options

Many microwave or pre-packaged popcorn varieties contain added fats, sugars, and artificial ingredients.

What is the best time to have Popcorn for weight loss benefits?

The best time to have popcorn for weight loss benefits is as a mid-morning or afternoon snack. These times are ideal because popcorn’s high fiber content helps curb hunger between meals, preventing overeating during lunch or dinner. By incorporating a low-calorie, satisfying snack like air-popped popcorn into your diet, you can maintain steady energy levels and reduce the urge for unhealthy munching. Additionally, having popcorn as an evening snack can help satisfy late-night cravings without adding too many calories, especially when seasoned with healthy toppings like herbs and spices instead of butter and salt.

How much Popcorn can I eat in a day for weight loss?

One can have around 1 ounce or 3 cups of air popped popcorn in a day for weight loss. While consuming anything it is essential to maintain portion control as overconsumption of anything can give way to weight gain and nutritional deficiencies. It is also essential that while preparing popcorn one limits the amount of fat or salt and rather use healthier ingredients such as olive or nuts and seeds. 

People often curiously query about, is popcorn good for weight loss? The answer to that is yes and in the next section you can figure out how to add the food in your diet to attain weight management goals. For personalized and sustainable results under expert’s help, you can Buy Weight Loss Plans.

How to add Popcorn in diet plan for weight loss?

Look at the various ways to add popcorn in your diet for weight loss below-

1. Mid-morning snack

One can consume a bowl of air-popped popcorn as their mid-morning snack which will help fulfil their hunger without adding substantially to the calorie count. You can add a hint of herbs and spices to your popcorn to enhance the taste. You may want to add popcorn as a part of your diet on How to lose 10 kg in 15 days. 

2. Soup for dinner

Soups make for excellent dinner as they are light and can also satiate one’s nutritional requirements. You can enhance the flavour and nutrition of your soup by adding a crunchy garnish of popcorn into your veggie soup. This way you will find a tasteful and healthy answer to your doubt of, is popcorn good for weight loss?

3. Evening snack

It is important to carefully choose our snack as unhealthy choices can lead to overeating and unnecessary weight gain. Choosing air-popped popcorn for an evening snack can keep one full for long and reduce calorie intake. You can add a splash of honey and sprinkle your popcorn with some cinnamon.

Weight loss Popcorn Recipes

Below given are some of the healthy recipes that can help you find positive answers to the query of, is popcorn good for weight loss?

1. Spicy Chili Lime Popcorn

Ingredients

1.  3 cups air-popped popcorn
2. 1 tsp olive oil
3. 1 tsp chili powder
4. 1/2 tsp cumin
5. 1/2 tsp paprika
6. Zest of 1 lime
7. Juice of 1/2 lime
8. Pinch of salt (optional)

How to make

1. Drizzle olive oil over the popcorn.
2. Mix chili powder, cumin, paprika, lime zest, and a pinch of salt in a small bowl.
3. Sprinkle the spice mixture over the popcorn and toss to coat evenly.
4. Squeeze lime juice over the popcorn and give it a final toss.

2. Garlic Parmesan Popcorn

Ingredients

1. 3 cups air-popped popcorn
2. 1 tsp olive oil
3. 2 tbsp grated Parmesan cheese
4. 1/2 tsp garlic powder
5. 1/4 tsp black pepper
6. Pinch of salt (optional)

How to make

1. Drizzle olive oil over the popcorn.
2. Sprinkle Parmesan cheese, garlic powder, black pepper, and a pinch of salt over the popcorn.
3. Toss well to coat the popcorn evenly with the seasoning.

3. Herbed Olive Oil Popcorn

Ingredients

1. 3 cups air-popped popcorn
2. 1 tbsp extra-virgin olive oil
3. 1 tsp dried rosemary
4. 1 tsp dried thyme
5. 1/2 tsp dried oregano
6. 1/2 tsp sea salt

How to make

1. Drizzle olive oil over the popcorn.
2. Sprinkle rosemary, thyme, oregano, and sea salt over the popcorn.
3. Toss well to ensure the popcorn is evenly coated with herbs and seasoning.

 

Expert Review on Is Popcorn good for weight loss

Dr. Amit is an expert nutritionist and he suggests that popcorn makes for an excellent snacking as it is a low calorie and whole grain food. The whole grain factor makes it a rich source of fibre and protein along with other important vitamins and minerals. The fibre and protein content helps promote satiety, improve digestion and metabolism and also retains lean muscle mass. The popular snack also includes magnesium which reduces belly fat deposits as well as regulates blood pressure and cholesterol which keeps the heart healthy. The presence of other minerals such as iron, phosphorus, potassium or zinc plays a vital role in mineralization of bones, enhancing oxygen carrying capacity of the brain and more. However, while consuming popcorn it’s crucial to monitor the serving size and also cook it in a low-fat, low calorie and less salty manner. 

References 

Coco, Michael G., and Joe A. Vinson. 2019. “Analysis of Popcorn (Zea Mays L. var. Everta) for Antioxidant Capacity and Total Phenolic Content.” NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356482/.

Eiz, Ibrhim. 2022. “Nutritional Value and Health Benefits of Popcorn.” Oxidants and Antioxidants in Medical Science. https://www.ejmoams.com/ejmoams-articles/nutritional-value-and-health-benefits-of-popcorn-87942.html.

Kerna, Nicholas A. 2024. “(PDF) Revisiting an Old Friend: The Gastrointestinal Benefits of Regular Popcorn Consumption.” ResearchGate. https://www.researchgate.net/publication/361180668_Revisiting_an_Old_Friend_The_Gastrointestinal_Benefits_of_Regular_Popcorn_Consumption.

FAQs

1. Can we eat popcorn at night for weight loss?

Yes, one can eat popcorn at night for weight loss as it is low in calories and high in fiber. The fiber content promotes satiety and keeps the hunger pangs away for a long time. 

2. Is Popcorn for weight gain or loss?

Popcorn is good for weight loss as it is a low calorie and high fiber snack. A serving of 3 cups of popcorn contains not more than 90 calories. However, if made with too much or sakt it can lead to weight gain and other health concerns. 

3. Is movie popcorn OK for diet?

Popcorn made at movies has a high calorie content, more calories than 1000 kcal in a single serving. They are high in fat and salt content and thus it should be avoided. 

4. Does popcorn lose calories when popped?

Popped popcorn has far less calories than unpopped ones because of the presence of kernels.