Weatherford Democrat

Extension News

October 27, 2013

EXTENSION NEWS: Want a good snack? Get your popcorn ready

By KATHY SMITH

One of my favorite Halloween snacks is popcorn and especially popcorn balls. Popcorn is one of America’s truly native foods. Popcorn was an important food of the Aztec Indians. It was also an integral part of their ceremonies, often used to decorate ceremonial headdresses, necklaces and statues of their gods.

Today, Americans eat 54 quarts of popcorn per person per year. And while movies and popcorn seem to go together, theaters are not the largest users of popcorn. About 70 percent is purchased by consumers at retail stores in raw or popped form and eaten at home.

How healthy is all this popcorn? Like most foods, it depends on what you put on it and what you eat with it. Plain popcorn is a nutritious, low-calorie snack. However, drenched with butter or margarine and doused with salt, popcorn begins to fall out of favor with nutritionists and dietitians.

Add sugary syrups and you have a snack that promotes cavities.

Prepared via the air-pop method in a microwave oven or with an inexpensive air-pop machine, a cup of plain popcorn contains fewer than 30 calories and is virtually fat and sodium free. It’s also a good source of fiber (about 2 grams per cup), which adds bulk and thereby makes this nonfattening food quite filling.

Every tablespoon of oil used for popping adds around 100 calories, as does every tablespoon of melted butter added after popping. More than two-thirds of the popcorn sold today comes already buttered and salted and ready to microwave-pop in two to three minutes. Calories for microwave popcorn vary from 40 per cup for “light” varieties to 60 or 70 per cup for “regular” versions. Sodium levels also vary highly, from 50 to 150 milligrams per cup.

If you’re interested in controlling the fat and salt in your popcorn, start with plain kernels and an air-pop machine. The two main types of popcorn, yellow pearl and white rice, pop differently. Yellow pearl kernels produce a greater volume of popcorn per kernel than do white rice ones. On the other hand, white rice popcorn does not produce any hulls to get stuck in your teeth.

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