Popcorn is a wholegrain maize kernel puffed by heat, eaten plain, salted, buttered or sweetened. Air-popped popcorn is safe and one of the better snacks in pregnancy; the toppings decide whether it stays that way.
Why it's good in pregnancy
Popcorn is a whole grain, so three cups of air-popped kernels give you around 3.5 g of fibre for under 100 kcal, which is useful when pregnancy constipation sets in. It also supplies magnesium and B vitamins and is filling for very few calories, making it a good answer to evening snacking in the second and third trimesters.
Key nutrients
FiberThe whole kernel's bran helps keep digestion moving, which matters as progesterone and iron supplements slow things down.
MagnesiumSupports muscle function and may help with leg cramps that are common in later pregnancy.
B VitaminsWhole maize carries thiamin, niacin and B6, which help convert food into energy.
Serving ideas
Air-popped with a pinch of sea salt
Tossed with grated parmesan and black pepper
Dusted with cinnamon and a little sugar
Mixed with a handful of almonds as a trail snack
Lightly buttered for a film night
Safety
Safe; plain or air-popped is a genuinely good wholegrain snack.Cinema and sweet-salty varieties carry most of their calories in butter and sugar.
Pop kernels at home in a covered pan with a teaspoon of oil, or in an air popper, and season lightly with salt, a little grated parmesan or cinnamon. Microwave bags and ready-made sweet-and-salty mixes can hold 400 kcal and a day's worth of added sugar in one pouch, so read the label if you buy them. Chew well and go slowly, as unpopped kernels and husks can catch in the throat, and skip it altogether if you are on a low-fibre diet for a medical reason. Store popped corn in an airtight container and eat it within a day or two.
Common questions
Is popcorn healthy during pregnancy?Plain or air-popped popcorn is a wholegrain snack with useful fibre and magnesium; it is the butter, sugar and salt on cinema and sweet varieties that turn it into a treat.
Can popcorn help with constipation in pregnancy?Yes, a few cups of air-popped popcorn add a worthwhile amount of fibre, and paired with plenty of water it can help keep things regular.
Is microwave popcorn safe when pregnant?It is safe to eat; it is simply higher in fat and salt than home-popped kernels, and some bags add a lot of sugar, so check the label and keep it occasional.
Did you know?
Popcorn kernels pop because a tiny drop of water inside turns to steam and bursts the hard outer shell at around 180 °C.
Air-popped popcorn is around 80 per cent whole grain by weight, more than many 'wholegrain' breads.
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