Benefits of Eating Popcorn During Pregnancy

Can I Eat Popcorn During 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.

Popcorn is whole-grain.  As you can see in the table below, it 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.

However, it is better to stay away from instant popcorn packets that come with oil, butter, masala, or salt. These add-ons might not be of the highest quality. The preservatives and additives may not be good for the expecting mother either.

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):

Nutrients	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

What Are the Benefits of Popcorn During Pregnancy?

Though we consider popcorn a mere snack that goes well with movies, it is much more than that. The top amazing benefits of popcorn during pregnancy 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, consuming popcorn 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. According to the CDC report, a woman needs around 400 mg of folate before and after conception (6). 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 (7). Popcorn is a whole-grain snack. Whole grains contain complex carbohydrates that offer energy (8). Corn contains starch, one of the primary sources of energy.  So popcorn can instantly energize you when you feel low.

Therefore, popcorn is an excellent choice for something to nibble on when you are pregnant. Popcorn has health advantages, but only if eaten plain, without topping it with salt, caramel, or cheese.

[Read: Carbohydrates During Pregnancy]

Safe Cooking Methods to Eat Popcorn Safely For a Pregnant Woman

It is okay for pregnant women to eat popcorn as a snack. However, the way you prepare it has a significant impact on its nutritional value. Popcorn is good for you on its own. Anything that might cause a health problem is dependent on the cooking process and the add-ons used.

Here are some points you need to keep in mind before preparing popcorn for a pregnant woman.

• Do not pop the popcorn in the microwave. It is not safe for the pregnant lady. Use a gas stove or cooker instead.
• If you are buying ready-made popcorn or popcorn with added flavors, then read the ingredient chart thoroughly. Some flavoring agents can create problems during pregnancy.
• Even if you are using salt for taste, make sure the amount is less. Too much salt can cause high blood pressure (9). High blood pressure during pregnancy invites many complications that could adversely affect the health of the mother and child.
• Alternatively, you can use natural salts, such as Himalayan pink salt, to season your popcorn for an added mineral intake.
• Make sure the popcorn is well cooked; otherwise, you will not be able to digest it properly.

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. 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, as a Harvard report shows.

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 (10). 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

Risk of Eating Popcorn During Pregnancy

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:

• 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.
• 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.
• Even air-popped, unsweetened, unsalted popcorn contains around 78 percent carbohydrates. Thus, eating lots of popcorn is not favorable for women with gestational diabetes.

How to Eat Popcorn During Pregnancy?

So you must be wondering how to eat popcorn healthily, then? If there are no flavors or salt, will it still taste good? Don’t worry! You can use salt, butter, and flavors in your popcorn. You will only have to limit the use of these ingredients. Making your own homemade popcorn is always a better option than buying it. Also, consume it in moderation, as you should also try other nutrient-rich veggies.

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 (11).

Alternative Snack Options For Pregnant Women Who Cannot Eat Popcorn

Popcorn is healthy and beneficial, but you may not like its taste without the cheese, salt, or caramel toppings. The insoluble fiber of popcorn can cause bloating, flatulence, and detention, which are already issues during pregnancy.

In an NCBI report, women who already have diverticulitis are advised to avoid popcorn, nuts, and seeds (12). So you must have alternative healthy snack options during pregnancy other than popcorn, such as:

• Yogurt with fruits 
• Boiled egg
• Avocado sandwich 
• Banana smoothie
• Dry fruits and nuts
• Whole-grain cereals
• Sweet potatoes

Pregnancy does not mean you will have to let go of all those tasty snacks that you used to love. Yes, you will, of course, have to restrain yourself from eating junk food. But popcorn does not fall into this category. You don’t have to stop your craving for popcorn during pregnancy. They are completely safe and healthy for you if you let go of those added flavors and toppings.

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.

6. 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.

Reference

1. Snacks, popcorn, air-popped – [https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/nutrients]
2. Treating constipation during pregnancy – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418980/]
3. Diet, physical inactivity, and the prevalence of constipation throughout and after pregnancy – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6860573/]
4. High-Fiber Diet during Pregnancy Characterized by More Fruit and Vegetable Consumption – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7824257/]
5. Maternal protein intake during pregnancy and linear growth in the offspring – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5039807/]
6. Folic Acid – [https://www.cdc.gov/ncbddd/folicacid/about.html/]
7. Energy Requirements, Energy Intake, and Associated Weight Gain during Pregnancy – [https://www.ncbi.nlm.nih.gov/books/NBK235247/]
8. Physiology, Carbohydrates – [https://www.ncbi.nlm.nih.gov/books/NBK459280/]
9. Sodium Intake and Hypertension – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770596/]
10. Salt, aldosterone and extrarenal Na+ – sensitive responses in pregnancy – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5526786/]
11. 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]
12. 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?