Crisp, delectable, and oh-so-satisfying, popcorn is a quintessential snack enjoyed by many. But what about expecting moms? Can pregnant women eat popcorn? Is popcorn healthy for pregnancy? When it comes to popcorn during pregnancy, there are essential considerations to keep in mind to ensure safe indulgence. In this insightful guide, we delve into the crunchy world of popcorn and its compatibility with pregnancy. From addressing concerns about unpopped kernels to exploring flavorful seasoning options that pack a punch without posing risks, We have everything you need to know about popcorn and pregnancy. Read on for expert tips and advice about enjoying popcorn during pregnancy.
Video of Popcorn During Pregnancy
Is Popcorn Good For Pregnancy?
Popcorn during pregnancy is safe, provided you are eating it in limited quantities. It is one of the few snacks that you can have during pregnancy without any worry. You don’t have to follow a schedule to eat popcorn. You can have it whenever you crave it.
Is popcorn good for pregnant women? Being whole-grain, popcorn is good for pregnancy. As you can see in the table below, Popcorn is rich in zinc, minerals, and essential vitamins that are good for pregnant women. So yes, you can eat popcorn during pregnancy and enjoy binge-watching.
Nutritional Value of Popcorn
Popcorn is a fibrous crop. Besides being rich in carbs, it is also a good source of protein. However, popcorn is packed with nutrition beyond these two primary components. It is a whole grain and a rich source of zinc. Additionally, it has minerals such as magnesium, phosphorous, manganese, potassium, and vitamins that are beneficial for pregnant women.
Here is a nutritional table for 100 grams of popcorn based on the FDC report (1):
| Nutrient | Amount | Unit |
|---|---|---|
| Carbohydrates | 77.8 | g |
| Protein | 12.9 | g |
| Dietary Fibre | 14.5 | g |
| Fat | 4.54 | g |
| Calcium | 7 | mg |
| Iron | 3.19 | mg |
| Potassium | 329 | mg |
| Zinc | 3.08 | mg |
| Magnesium | 144 | mg |
| Folate | 31 | µg |
| Vitamin E | 0.29 | mg |
| Starch | 54.4 | g |
| Energy | 1620 | kJ |
Benefits of Popcorn In Pregnancy
Though we consider popcorn a mere snack that goes well with movies, it is much more than that. The top amazing benefits of eating popcorn are:
1. Provides Fiber to Fight Constipation
According to the NIH, between 11% and 38% of pregnant women experience constipation at some point in their pregnancy (2). According to another reports, 38% of women suffered constipation during the second trimester, while 20% experienced it during the third trimester (3). Including fiber-rich foods in the pregnancy diet is an excellent way to prevent constipation (4). Corn is a fibrous crop that will fill your stomach with plant fiber and aid in your digestion and bowel movements.
[Read : Constipation During Pregnancy]
2. Ensures Healthy Growth and Weight
You will need protein for the constant growth of the fetus and maintaining a healthy weight (5). Popcorn, which contains a significant amount of protein, can be one of those blessed snacks that can provide growth without making you fat. Popcorn contains no cholesterol and it is virtually fat-free. Therefore, specifically, consuming popcorn during pregnancy first trimester as a refreshment in the evening may ensure healthy fetal development.
3. Ensure Folate For Your Pregnancy
It is found that folic acid, or folate, prevents birth defects such as spina bifida and anencephaly. Popcorn contains a significant amount of folate, which you need most during pregnancy.
4. Offers Energy
During pregnancy, the body needs more energy to support the growth and development of the fetus, placenta, and maternal tissues. According to the NCBI report, you need 200 to 300 kcal/day of energy during pregnancy to produce more blood and nurture the developing fetus (6). Popcorn is a whole-grain snack. Whole grains contain complex carbohydrates that offer energy (7). Corn contains starch, one of the primary sources of energy. So popcorn can instantly energize you when you feel low.
[Read: Carbohydrates During Pregnancy]
Risks of consuming popcorn when pregnant
Pregnant women can safely consume popcorn. Still, there are some factors that make it unsafe. Popcorn is healthy on its own. What matters is the method of cooking and the add-ons.
Here are some risks associated with consuming popcorn during pregnancy:
1. Can Lead To High Blood Pressure
Too much salt can cause high blood pressure (8).Premade popcorn often carries a high level of sodium or salt. Consuming too much pre-made popcorn during pregnancy can lead to high blood pressure and other health problems.
2. Can Lead To Unhealthy Weight Gain
With added butter, sugar, and salt, popcorn can be a very unhealthy snack. Eating sugary and fat-rich foods during pregnancy can cause excessive weight gain and related complications.
3. Not Favorable For Women With Gestational Diabetes
Even air-popped, unsweetened, unsalted popcorn contains around 78 percent carbohydrates. Thus, eating lots of popcorn is not favorable for women with gestational diabetes.
Best Popcorn For Pregnant Women to Eat
While having popcorn during pregnancy, you will have to keep in mind that the brand or flavor you use is safe for you. Unpasteurized cheese, salt, caramel, trans fat in butter, etc. can be harmful to you. Wondering “how can I eat popcorn during pregnancy?”
Here are some of the safest and best popcorn options for pregnant women:
1. Whole Grain
When choosing the popcorn brand for you, go for the 100% whole-grain logo. This is because whole grains are full of fiber and other nutrients to aid your digestive and overall health.
2. Low Sodium
Sodium is harmful to health, especially during pregnancy. Sodium increases the chances of high blood pressure, preeclampsia, and water retention during pregnancy (9). Thus, you need to select a brand that uses zero or a minimal amount of sodium in their popcorn.
3. Non-GMO And Organic
Choosing organic popcorn means you are avoiding harmful chemicals and pesticides. Also, try to select a non-GMO popcorn, which means a brand that does not use laboratory-modified hybrid seeds. These small pickings will ensure safety and maximum nutrition for you.
4. Air Pop
Try to buy air-popped popcorn, as it is prepared without oil or butter. So you can skip unnecessary fat while enjoying the natural flavors of organic popcorn.
Popcorn and Pregnancy: Safe Toppings to consider
- Nutritional Yeast for a Cheesy Boost – For a dairy-free cheesy flavor, sprinkle nutritional yeast on your popcorn. It’s packed with B vitamins that help maintain energy levels..
- Parmesan for a Calcium Kick – A light dusting of Parmesan cheese adds a rich, savory taste and provides a good source of calcium, which is vital for bone health.
- Cinnamon for Natural Sweetness – Cinnamon offers a naturally sweet and warming touch without added sugar. It may also help with blood sugar regulation.
- Dried Fruit for a Fiber Boost – Small bits of dried fruit like raisins, cranberries, or chopped apricots add natural sweetness and help with digestion by increasing fiber intake.
- Chopped Nuts for Protein and Healthy Fats – Finely chopped almonds, walnuts, or cashews bring crunch, healthy fats, and protein—just ensure they’re chopped finely to prevent choking.
- Honey Drizzle for a Touch of Sweetness – Drizzling a small amount of honey over warm popcorn provides a natural sweetness and additional antioxidants, but be mindful of portion size.
- Turmeric for Anti-Inflammatory Benefits – A pinch of turmeric not only adds a warm, earthy flavor but also provides anti-inflammatory properties that may support overall well-being during pregnancy.
- Flaxseeds or Chia Seeds for Omega-3s – Sprinkling ground flaxseeds or chia seeds over your popcorn adds a boost of omega-3 fatty acids, which are essential for brain development and overall health.
Is Microwave Popcorn Safe to Eat During Pregnancy?
Research has established a correlation between PFAS and a range of detrimental health consequences, such as elevated blood pressure, reduced fertility in females, liver disease, preterm birth, asthma, and thyroid disorders (10).
Tips for Enjoying Popcorn Safely During Pregnancy
Pregnancy cravings are real, and popcorn can be a healthy, satisfying choice. Follow these tips to enjoy it safely while nourishing both you and your baby in womb.
- Go for Healthier Prep – Choose air-popped popcorn or prepare it at home with minimal butter and oil. This allows you to control the ingredients and avoid unnecessary additives.
- Eat Mindfully – Chew popcorn slowly and thoroughly to prevent choking and aid digestion, ensuring a safer snacking experience.
- Watch the Seasoning – Keep salt and artificial flavorings to a minimum, as excessive sodium intake isn’t ideal during pregnancy. Opt for natural seasonings like herbs or a sprinkle of nutritional yeast.
- Balance Your Portions – While popcorn can be a great snack, it shouldn’t replace nutrient-rich foods. Enjoy it in moderation as part of a well-rounded pregnancy diet.
How Much Popcorn Can You Eat While Pregnant?
Popcorn is light and fluffy. So you can eat plenty of them without feeling heavy. Yet you must limit your popcorn intake during pregnancy to 2 to 3 cups. Avoid extra cheese and salt to ensure maximum safety.
So enjoy your pregnancy by watching movies or web series or spending some alone time with your budding baby while having a popcorn bucket by your side!
[Read : Top 10 Healthy Indian Snacks For Expecting Mothers]
FAQ’s
1. Can I Choke on Popcorn When Pregnant?
There is a possibility of choking if you stuff too many pieces of popcorn at a time. So it is always better to munch on it slowly and carefully during pregnancy.
2. Is Popcorn a Healthy Snack While Pregnant?
Popcorn is considered a safe snack during pregnancy because it is popped and is free of fat and other artificial ingredients.
3. Can Popcorn Lead to Constipation When Pregnant?
Popcorn does not cause constipation during pregnancy; instead, popcorn aids in better digestion because of its rich fiber content.
4. Can I Gain Weight if I Eat Popcorn When Pregnant?
No, you won’t. Eating the store-bought variety rich in taste enhancers and cholesterol can be unhealthy. Homemade ones can be a healthy substitute for junk food.
5. Is it Safe to Eat Buttered Popcorn During Pregnancy?
The nutritional aspect of popcorn decreases if you use excessively salted butter in it while cooking. But adding a teaspoon of butter or a pinch of salt to the popcorn for taste is safe.
Reference
- Snacks, popcorn, air-popped – [ https://fdc.nal.usda.gov/food-details/167959/nutrients ]
- Treating constipation during pregnancy – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418980/]
- Diet, physical inactivity, and the prevalence of constipation throughout and after pregnancy – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6860573/]
- High-Fiber Diet during Pregnancy Characterized by More Fruit and Vegetable Consumption – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7824257/]
- Maternal protein intake during pregnancy and linear growth in the offspring – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5039807/]
- Energy Requirements, Energy Intake, and Associated Weight Gain during Pregnancy – [https://www.ncbi.nlm.nih.gov/books/NBK235247/]
- Physiology, Carbohydrates – [https://www.ncbi.nlm.nih.gov/books/NBK459280/]
- Sodium Intake and Hypertension – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770596/]
- Salt, aldosterone and extrarenal Na+ – sensitive responses in pregnancy – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5526786/]
- Eating microwave popcorn increases the level of PFAS in the body – [https://www.uclahealth.org/news/eating-microwave-popcorn-increases-the-level-of-pfas-in-body]
- Nut, corn and popcorn consumption and the incidence of diverticular disease – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2643269/]
Read Also: Is it Safe to Watch Movies in Theater During Pregnancy?
