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    3 reasons you should snack on popcorn

    A few years ago, I bought a hot air popcorn popper at a yard sale for 25 cents. It was one of the best investments I ever made. On the way home, I stopped by the grocery store to pick up a bag of popcorn kernels-for less than the cost of a bag of potato chips-so that I could pop a batch of fresh, hot popcorn right away. That was the beginning of my love affair with popcorn. (Find 6 more superfoods for $1 or less.)

    Now I'm obsessed. I keep a bag of popcorn kernels on hand for whenever I need a quick and easy snack. (Get 30+ quick and healthy snack recipes here.) While I do love a little butter on my popcorn every now and then, I eat popcorn a lot. So to keep it healthy (and delicious), I experiment with different flavor combos: Parmesan cheese and cayenne (an EatingWell staff favorite), rosemary and olive oil, cumin and chili powder. The options are endless and if you skip the butter, popcorn is more than just an inexpensive tasty snack: it offers some pretty fantastic health benefits, too, according to a recent story we published in EatingWell Magazine.

    Here are 3 reasons to dust off your air popper and get popping:

    1. Three cups of popped popcorn (what you get by popping 1 heaping tablespoon of kernels) equals one of your three recommended daily servings of whole grains and contains 3 grams of fiber. (Find out how eating more fiber-rich foods could help you lose weight.)
    1. That same 3 cups of popcorn will only cost you a mere 105 calories-provided you don't add butter.
    1. Gram for gram, popcorn boasts three times more polyphenols-antioxidants linked to improving heart health and also to reducing cancer risk-than kidney beans (the highest vegetable polyphenol source) and four times more than cranberries (the best fruit source), according to recent research out of the University of Scranton.

    By Penelope Wall

    Penelope is a web producer and writer for EatingWell.com. When she's not busy geeking out at the computer, she loves cooking and trying new recipes on her friends. Some of her favorite foods are dark chocolate, coffee, apples, sweet potatoes and cheese.



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    80 comments

    • Giz  •  2 years 0 months ago
      I am a HUGE popcorn fan. I really need to get a new air popper. Mine was somehow misplaced a year ago when I moved. Right now I just get bags of the plain stuff from the little shop next to my office, eat it as is or shake in a little cayenne, parmesan, garlic powder or even cinnamon.
    • Jon  •  2 years 0 months ago
      Dont forget to check out the new Canola Oil based popcorn from Pop Weaver. Which offers an extremely healthy snack, and a great taste!
    • Ali  •  2 years 0 months ago
      i love popcorn too, but i always eat the single serve bags of kettle corn - which i've recently heard is dangerous to eat! i guess there is something in the materials they use to make the bag that becomes toxic when heated. i was pretty bummed to hear that because its my favorite at-work snack. can't exactly haul a popcorn maker into work...
    • Black Fox  •  2 years 0 months ago
      making popcorn in a dutch oven with a bit of vegetable oil is the way to go! The popcorn isn't as dry and holds a dusting of salt better then air popped.
    • JOES QUANTUM GARAGE  •  2 years 0 months ago
      all corn is GM unless you have heirloom and grow in filtered indoors- I avoid the NEW WORLD ORDER DEATH FOOD---- INFOWARS.COM
    • Deb  •  2 years 0 months ago
      Keep your can of oil spray (the kind you use to grease the frying pan) handy while the popcorn is popping - lightly spray the popcorn as it comes out of the hopper and then sprinkle with salt or other flavorings. The oil (mine is canola oil) helps the flavorings stick to the popcorn without adding a lot of buttery calories. You can also use butter flavored oil spray. Just use it sparingly.
    • joann  •  2 years 0 months ago
      I love popcorn just plain, no butter or salt. I would have mochi arare crunch with it for flavor, when at the movies. At home, I pop it in the micro. and enjoy. I buy the 100 cal. package.
    • Michael Banister  •  2 years 0 months ago
      The only problem with popcorn, even without buttering it up, is that it has a high "glycemic index." That means that folks with "impaired" ability to process blood glucose (e.g., insulin resistance), or diabetes, should snack on something with a lower GI, such as nuts, which have a zero GI. Of course, nuts have more calories, are more fattening, and have less fiber than popcorn. But nuts help reduce LDL cholesterol. So: every food has trade-offs.
    • linda  •  2 years 0 months ago
      I love my airpopped popcorn with a spritz of olive oil PAM, then sea salt and pepper!
    • Pat from Silver Spring  •  2 years 0 months ago
      I am a big fan of home-popped corn made with our great little stove top popper and some canola oil. With the oil, you don't need butter and the toppings have something to adhere too. One complaint I have is that it is hard to find raw popcorn in stores these days. Plenty of the expensive (and much of it unhealthy) microwave type, but I usually only see the expensive Orville Redenbacher brand for the raw kernels.
    • Anna Magnani  •  2 years 0 months ago
      I'm sorry to leave one negative comment. I used to eat popcorn more often, until a hull lodged itself between my gums and a tooth. I couldn't feel it and it led to a trip to the dentist. Be careful out there!
    • Nancy  •  2 years 0 months ago
      Stir Daddy popcorn popper is the best! Very little oil on bottom and it stirs the kernals through the oil, but they don't sit in it and all kernals pop! It's our favorite! So much better than microwave or airpop!
    • MarthaB  •  2 years 0 months ago
      My hubby and I love popcorn of any kind and we do have an air popper collecting dust underneath a cabinet. For some reason air popped corn just does not taste as good as that other. Ha! Also I am not supposed to eat popcorn of any kind since I was dianosed a few years ago with mild Diverticulitis. But I did enjoy hearing of the different ways to prepare hot air popcorn. Thanks!
    • William  •  2 years 0 months ago
      I'm too am a popcorn fan. I never like the hot air popper stuff though; just too dry and tasteless. Then I discovered a microwave popper. Cost me about $10 at Target. I pop in that then spray with butter flavored Pam just to get enough moisture to get the salt to stick. Good, low cal snack. If you like spicy, try sprinkling with some tabasco, hmmm good!!
    • Hdgirl03  •  2 years 0 months ago
      try mustard on your popcorn soooooo good
    • discovery  •  2 years 0 months ago
      i thaught was bad now they saying is good
    • S  •  2 years 0 months ago
      I love popcorn, eat it every night as an evening snack, but how do you figure 3 cups = 105 calories? The (nearly) fat-free microwave popcorn is 15 cals per popped cup, which would make 45 calories for 3 cups. I tried the air popping but without any oil/moisture, it won't hold onto salt or any flavoring. I prefer the microwave stuff.
    • Glenda  •  2 years 0 months ago
      Is microwave popcorn good too?
    • Bill  •  2 years 0 months ago
      I like burnt popcorn. Not all of it, just partial, about 4 percent. Both 4 percent of the total popcorn popped, and 4 percent of the total surface area of the popped kernal.
      I don't know if the popcorn has been genetically modified, but they should make a popcorn that each kernal pops up to the size of a softball, and you'd only have to pop 2 or 3 kernals at a time. It would be easier to roll them around in some carmel or cheddar cheese, or in my case, hot sauce.
      Did the bees genetically modify corn before Monsanto did? Were there some bees that were crossing fields and depositing pollen on unrelated corn stalks? Ever heard of Indian corn? Can you still get that? Why can't you pop Silver queen corn, or maybe you can?
      I love Yahoo news links. I am glad Penelope Wall got that popcorn popper at a yard sale for 25 cents. Shine on you crazy diamonds.
    • Maureen T  •  2 years 0 months ago
      I have a popcorn maker made for the microwave. It makes 3 cups, has a tray on top for butter. It's great and handy.
      I use a little of garlic and sea salt, or nori.

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