Most likely, when you think about popcorn, you picture it drenched in a generous amount of butter and seasoned with a pinch of salt. Even though it tastes great prepared this way, especially if you buy it at a cinema, it’s not exactly a healthful meal. Using the tiny popcorn served by Regal Cinema (about 11 cups) as an example, the Centers for Science in the Public Interest discovered that the popcorn’s usage of coconut oil to pop it resulted in an astounding 34 grams of saturated fat in the delicacy even without a buttery topping. Additionally, there were 550 mg of salt in that tiny popcorn. Additionally, that same small serving of popcorn from the movie theater with the buttery topping (which 39.3% of people do, according to a 2020 University of California survey) will provide you at least an extra 130 calories of fat, though the Centers for Science in the Public Interest did not specify how much of that is saturated fat.
According to Medline Plus, eating too much saturated fat can increase your low-density lipoprotein (LDL) cholesterol, which can lead to an accumulation of cholesterol in your arteries. You have a higher risk of heart disease and stroke as a result.
But there is good news concerning popcorn as well. It turns out that popcorn has several health benefits, including lowering cholesterol. It all depends on how you get ready.
How popcorn can help your cholesterol levels
Popcorn is actually highly healthy when it doesn’t have a lot of added fat, according to the American Heart Association (AHA). Because it is made of whole grains, it has a lot of fiber. Eating whole grains has been linked to a decreased risk of diabetes, cancer, and heart disease. Maya Vadiveloo, an assistant professor in the University of Rhode Island’s Department of Nutrition and Food Sciences, told the AHA that popcorn “actually is a pretty good snack when prepared well.” She also mentioned how tasty it is, which makes it a wonderful option for people who might not be getting enough fruits, vegetables, or other whole grains in their diet.
According to WebMD, three cups of air-popped popcorn contain only 1.1 grams of total fat and 3.6 grams of fiber. Along with vitamins B6, A, E, and K, folate, niacin, riboflavin, thiamin, and pantothenic acid, air-popped popcorn also has antioxidants that are good for your health.
How to prepare cholesterol-friendly popcorn
Air-popped popcorn with a light seasoning is an extremely healthful snack, as the AHA notes. Popcorn is popped without oil using air poppers, which use hot air. To reduce the amount of sodium in your diet, you can also taste-test the spices.
Making nutritious microwave popcorn is an additional choice if you don’t have an air popper. Simply fill a bowl with unpopped popcorn kernels, water, and spice. Make holes for airflow and cover with plastic wrap. You can make healthy popcorn without all the unwanted bad components by heating it in the microwave for five minutes.
Consider adding other herbs, like oregano, thyme, or rosemary, to your air-popped popcorn to enhance its flavor and nutritional value. Nutritious yeast and cinnamon are two more flavorings that can offer a surprising burst of flavor.
