Eating Popcorn Every Day Has An Unexpected Effect On Your Cholesterol

When you think of popcorn, you probably imagine it doused in copious amounts of butter with a heavy sprinkling of salt. While it tastes delicious when it's prepared this way, it's not exactly a healthy food, especially if you get it at a theater. Taking Regal Cinema's small popcorn (about 11 cups) as an example, Centers for Science in the Public Interest found that even without buttery topping, the treat had a whopping 34 grams of saturated fat due to Regal's use of coconut oil to pop its popcorn. Also, that same small popcorn contained 550 milligrams of sodium. And, if you prefer your movie theater popcorn with the buttery topping — 39.3% of people do, according to a 2020 survey by the University of California — that same small serving will provide you with at least an additional 130 calories of fat, although Centers for Science in the Public Interest did not mention what portion of that, if any, is saturated fat.

The problem with eating too much saturated fat, says Medline Plus, is that it can raise your low-density lipoprotein (LDL) cholesterol which can cause cholesterol to build up in your arteries. This puts you at greater risk for heart disease and stroke.

It's not all bad news about popcorn, however. It turns out that popcorn itself is actually very good for your cholesterol levels. It's all about how you prepare it.

The American Heart Association (AHA) states that without all the added fat, popcorn is actually very healthy. It's a whole-grain food and thus high in fiber. Whole grains have been associated with a lower risk for heart disease as well as diabetes and cancers. "When prepared well, popcorn actually is a pretty good snack," Maya Vadiveloo, an assistant professor in the Department of Nutrition and Food Sciences at the University of Rhode Island, told the AHA. It's also quite tasty, she pointed out, making it a good choice for those who otherwise might not be getting enough fruits, vegetables, or other whole grains.

WebMD states that three cups of air-popped popcorn have 3.6 grams of fiber and only 1.1 grams of total fat. Air-popped popcorn also contains health-boosting antioxidants as well as folate, niacin, riboflavin, thiamin, pantothenic acid, and vitamins B6, A, E, and K.

As the AHA mentions, air-popped popcorn that is lightly seasoned is a very healthy snack. Air poppers use hot air to pop popcorn so no oil is needed. Also, you can adjust the seasonings to your liking in order to keep your sodium intake down. 

If you don't have an air popper, another option is to make healthy microwave popcorn. Just add water, seasoning, and unpopped popcorn kernels to a bowl. Cover with plastic wrap and poke holes in it for ventilation. Microwave for five minutes and you'll have healthy popcorn without all the unhealthy ingredients you don't want.

To make your air-popped popcorn even healthier, try adding various herbs such as rosemary, thyme, or oregano for added flavor and nutrients. Flavorings like cinnamon or nutritional yeast can also add a pop of unexpected flavor.