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Low-fat popcorn is made from corn kernels and is naturally low in fat. The fat content comes from the method of preparation and flavorings. Microwaveable and air-popped popcorn are low-fat options, but movie theater popcorn is high in fat and calories. Homemade low-fat popcorn can be flavored with low-fat toppings.
Low-fat popcorn is a snack made from corn kernels and contains very little fat. To be considered low-fat, popcorn generally must have less than three grams of fat per serving and less than one gram of saturated fat. Unprocessed corn kernels are naturally low in fat. Typically, fat and calories come from how popcorn is prepared.
Native Americans are believed to have developed many methods of popping corn many, many years ago, and the food was introduced to Europe sometime in the 1500s. The hull of a raw corn kernel is very hard and resistant to moisture, while the inside is soft and starchy. When intense heat is applied to the kernel, the pressure inside builds until the hull bursts, resulting in what most people recognize as popcorn.
Corn by itself is a naturally low-fat, high-fiber food. Most of the fat content in popcorn comes from the method of heating the kernels and the flavorings used after they are extracted. For example, before the invention of the microwave oven, many people made popcorn by cooking the kernels in oil. With the hot oil method, when the beans pop, they tend to absorb some of the oil. This increases the fat content of the popcorn.
On the other hand, individuals can also pop corn using a dry heat method, such as hot air or roasting. These methods add no additional oil and produce natural, low-fat popcorn. Unfortunately, people often find the taste of air-popped or roasted popcorn bland. As a result, seasonings are often added to enhance the flavor. Butter is a favorite, but while it can taste great, it adds a lot of fat.
Popcorn also comes in convenient microwaveable pockets. Many varieties of microwave popcorn are low in fat. Typically, these types of low-fat popcorn are also low in calories, usually having 15 to 35 calories per one-cup serving (about 15 grams). Manufacturers often enhance the taste of low-fat popcorn by using high amounts of salt and a myriad of natural and artificial flavors. Many companies produce low-fat microwave popcorn in several varieties, including natural, butter and kettle-style, and the fat content can range from zero to three grams per serving.
Some individuals prefer to make their own low-fat popcorn. To do this, they generally use an oil-free method of popping the corn, or they use low-fat, unflavored microwave popcorn. After popping, various toppings can be added to the grains, such as cheese powder, cinnamon sugar, or garlic herbs. These toppings usually add very little fat or calories, but they give the snack an extra kick of flavor.
Unfortunately, some consumers believe that all popcorn is low in fat when this is not the case. For example, prepackaged popcorn or tubs purchased at movie theaters or sporting events are notoriously high in fat and calories. That’s because, many times, they’re prepared using large amounts of coconut oil, palm oil, or butter, all of which add fat and calories to an otherwise healthy snack. In fact, a small bag of movie theater popcorn can have as many calories and as much fat as an order of fast-food potato chips. When prepared correctly, low-fat popcorn can be a delicious and nutritious alternative to other high-calorie snacks.
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