Popcorn is a popular snack food in many parts of the world. It’s tasty, filling, and quick to prepare. It also comes in several flavors that suit the taste of everyone, from kids to adults. Popcorn, prepared in a healthy way (minus the additional salt, sugar, and fat), is indeed a healthy snack option for any diet. It contains lots of energy-giving carbohydrates as well as other essential vitamins and minerals. However, the amount of carbs in popcorn leaves keto dieters scratching their heads and wondering if they can include it in their meal plans.
Let’s take a look at the reality behind the net carbs in popcorn to see if it can be safely added to a ketogenic meal plan. Plus, we’ll also learn about other health benefits you can get from eating popcorn.
Net carbs in popcorn
Net carbs refer to the amount of carbs in a particular food, excluding fiber. They are the carbohydrates your body uses to create energy.
Individuals following the ketogenic diet must be aware of the number of net carbs they consume on a daily basis. The diet limits carbohydrate intake so that the body can turn to fats instead of carbs for burning and creating energy.
Popcorn is known for having high carbohydrate content. This leaves keto dieters confused about whether or not they should forsake popcorn while on a ketogenic diet.
On that note, here’s the amount of net carbs in popcorn, with the different variations listed as follows:
- 1 bag (87 grams) of regular popcorn – 41.3 grams
- 1 bag (87 grams) of buttered popcorn – 41.3 grams
- 1-ounce (28 grams) serving of light popcorn – 16 grams
- 1 cup (11 grams) serving of AMC movie theater popcorn – 5.2 grams
Popcorn’s net carbs range from 5-42 grams per serving or bag. Now, individuals following a ketogenic diet are allowed a total of 20-50 grams (on average) of net carbs daily. Based on these numbers, it’s safe to say that popcorn can be included in a ketogenic meal plan as long as you control your portions carefully. Self-discipline is also key because, in reality, popcorn is such a tasty snack that you just can’t stop popping it into your mouth, right?
Health benefits of popcorn
Now, we found out that popcorn could be a part of our keto diet. However, we also want to be sure that it is nutrient rich enough to pay attention to.
Popcorn may not immediately come to mind when someone talks about healthy foods. But, in reality, this type of whole grain food is packed with nutrients that positively affect your overall health and well-being.
That being said, let’s take a look at a few key benefits that popcorn has on your body:
Popcorn keeps your gut clean
Popcorn is rich in fiber which helps sweep off impurities from your intestines. Fiber-rich foods also aid in faster weight loss and weight maintenance.
Popcorn helps protect cells from damage
Popcorn is rich in polyphenols, a type of antioxidant that helps cells fight off damage caused by free radicals. High amounts of polyphenols in the body may also lead to improved blood circulation and better digestion. Studies also show that polyphenols may help reduce the risks of some types of cancer.
Popcorn helps improve overall health
You can get a plethora of vitamins and minerals from popcorn. Here are some of the nutrients in popcorn that contribute to an overall improvement in health:
- B-vitamins, especially pyridoxine (B6), niacin (B3), and thiamine (B1)
- Magnesium
- Phosphorus
- Zinc
- Iron
- Manganese
- Copper
The takeaway
Popcorn is a naturally nutritious snack food that is an ideal addition to any diet, including the ketogenic diet. Net carbs in popcorn vary from 5-42 grams per bag or serving, hence, keto dieters must exercise proper portioning so as to not overeat carbohydrates from popcorn.
Apart from energy-giving carbs, popcorn is loaded with several nutrients that provide various health benefits to the body.Popcorn that’s stove or air-popped is the best option for healthy snacking, as it isn’t loaded with sugars, fats, and salts commonly seen in commercially-prepared varieties.
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