What if I were to tell you that there’s a carb that can help you lose weight?
What if I were to tell you that even the strictest keto dieters can eat it? And what if I were to tell you it has more antioxidants than berries and veggies?
You’d probably say I’m crazy.
Well, you’ll really think I’m crazy when I tell you that snack is popcorn.
After all, corn is one of those forbidden foods in most diets. It’s what they feed to cows to fatten them up. And it’s one of the most genetically modified foods on the planet.
So how could I possibly say it’s a healthy snack that helps you lose weight?
There’s a big difference between corn and popcorn. Corn is a starchy vegetable that will spike your blood levels and cause you to gain weight. But popcorn is a completely different food than corn.
Popcorn isn’t a vegetable; it’s a whole grain. It comes from the dry seed. In fact, corn seed is the only whole grain that’s totally unprocessed. (Most whole grains are processed to remove the outer layer of the grain, which can turn rancid.)
Because they’re different foods, many people who are sensitive to corn can still eat popcorn. (But don’t assume that’s true – ask your doctor if you need help finding out.)
And, according to several studies, popcorn is a very nutritious food, making it a healthful snack. One study published in the Journal of Agricultural and Food Chemistry found that popcorn is even higher in antioxidants than any fruits or vegetables.
The study also found that one serving (3 cups) of popcorn will give you more than 70% of your daily antioxidant requirement.
How Can This Be?
It’s because the polyphenols in popcorn are more concentrated. Just look at the number of polyphenols in popcorn compared to other foods:
• Popcorn – 300 mg per serving
• Corn – 114 mg per serving
• Fruit – 160 mg per serving
Oh, and don’t throw out the hulls of the popcorn. You know, the part that everyone hates for its tendency to get caught in their teeth?
The researchers discovered that the hulls of the popcorn actually have the highest concentration of polyphenols and fiber.
One of the researchers said, “Those hulls deserve more respect. They are nutritional gold nuggets.”
But Is Popcorn Really Keto?
A lot of people avoid popcorn while they’re on keto because of its glycemic index value. Its value of 55 is basically in the middle of the index, which is a bit high for a keto diet. But it has a glycemic load of only 8.
That’s because popcorn is mostly air. Foods that are mostly air have a lower glycemic load value. And, if you eat them in moderation, they will not cause a steep rise in your blood sugar, even if their glycemic index value is high.
That means that as long as you’re careful, you can have popcorn even if you’re on a keto diet. Indeed, one cup of popcorn contains only 5 grams of net carbs. That means that even the strictest keto dieters should be able to eat at least one cup of popcorn.
Some people, depending on their daily carb limit, body type, and goals, can eat more.
In fact, some people can eat a large 5-cup serving of popcorn with 25 grams of net carbs and stay in ketosis. That’s not the case for everyone. But most people can easily eat 3 cups of popcorn and still remain in ketosis.
By the way, because of its high fiber content and air content, popcorn may make you feel full faster. This was discovered by a group of researchers at the University of Sydney.
The researchers tested 38 different foods to see how good they were at curbing hunger and making people feel full. They then assigned each food a Satiety Index. Popcorn came out near the top of the list, with a Satiety Index of 155. That means it’s 55% more filling than bread.
And it can be even better when it’s topped with healthy fats.
My Keto Popcorn Recipe
My favorite way to fix popcorn for keto is to cook ¼ cup of organic popcorn seed in 2 tablespoons of coconut oil. Cook it in a 3-quart pot over medium heat and cover the pot with a lid. Shake the pot constantly as the popcorn pops.
When popping slows to a few seconds in-between pops, after about 3 to 5 minutes, remove the pot from heat and pour popcorn into a large bowl.
Then drizzle grass-fed butter over the top. And add some sea salt and seasonings, like garlic powder or brewer’s yeast.
One final note: Be sure to steer clear of most microwave popcorn, which tends to have harmful preservatives and unhealthy refined oils high in omega-6 fatty acids.
The exception would be Newman’s Own Organics. This organic microwave popcorn comes in several great flavors. It’s cooked in healthful oils and uses only natural butter flavor. It’s not as good as homemade popcorn, but it’s easy to cook and it tastes great.
You can also pop popcorn in the microwave without any oil in a bowl like this: