Is Popcorn Gluten Free and Healthy?

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Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Is popcorn gluten free and healthy? Popcorn is made from corn and corn doesn’t have gluten in it. In fact, it is considered a suitable alternative to wheat for those that have celiac disease. Popcorns kernels are gluten free so if you have celiac disease you shouldn’t worry about getting any type of inflammation from eating popcorn. It is a safe gluten free snack that packs a good amount of fiber.

The only exception for popcorn to have gluten is if its cross contaminated by facilities that make popcorn that manufacture glutenous foods. Also, popcorn that has additives and flavorings can contain small trace amounts of gluten.

Is Popcorn Gluten Free And Healthy? Photo Credit: iStock- icetocker

For a product to label themselves gluten free the Food and Drug Administration, (FDA) stipulates it must contain fewer than 20 parts per million of gluten. So, the best way to make sure your popcorn doesn’t have any trace of gluten is to find popcorn that has a label that says gluten free. Also having a third-party certification called NSF international which confirms that product has fewer than 20 ppm of gluten.

What is the nutrient content of a 3.5 ounce of Popcorn?

  • Vitamin B1 Thiamin: 7% of the RDI.
  • Vitamin B3 Niacin: 12% of the RDI.
  • Vitamin B6 Pyridoxine: 8% of the RDI.
  • Iron: 8% of the RDI.
  • Magnesium: 36% of the RDI.
  • Phosphorus: 36% of the RDI.
  • Potassium: 9% of the RDI.
  • Zinc: 21% of the RDI.
  • Copper: 13% of the RDI.
  • Manganese: 56% of the RDI.

One serving of popcorn contains about 15 grams of a high amount of fiber.  Fiber is important as it promotes weight loss and is great for your digestive system. Research has shown that dietary fiber reduces the risk of many diseases such as heart disease, obesity, and Type 2 diabetes.

The recommended daily intake of fiber for women is 25 grams and for men it is 38 grams.

Popcorn is low in calories, low in energy and high in fiber which makes it a great weight loss food or snack. Because it is a low-calorie snack that has a lot of fiber it will fill you up quick because it will help to increase your satiety. If you remove the butter and extra salt from popcorn it is only about 31 calories per cup which is really nothing. If you eat popcorn within moderation it can help with weight loss.

The Bottom Line is eating popcorn is naturally gluten free. And it is suitable snack for people that have celiac disease. It is also a healthy snack because it contains a high amount of fiber and has a low number of calories. It is considered a great weight loss snack if your goal is to lose weight.

“Popcorn is low in calories, low in energy and high in fiber which makes it a great weight loss food or snack.” Celebrity Fitness & Nutrition Expert Obi Obadike

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