During the no- or low-carb diet craze, many consumers blindly threw all carbohydrates—both good and bad—out of their diet regime. Whole grains are “good” carbs and fill an important dietary need. Unlike refined grains which have had their germ and bran layers removed in processing, whole grains retain their dietary fiber and play a key role in keeping bodies healthy.

Studies have shown that whole grains may help reduce the risk of developing many major diseases including heart disease, cholesterol, diabetes, obesity and certain cancers. Whole grains are low glycemic carbohydrates which means lower blood sugar and less insulin production. Whole grains are a source of fiber, which grabs onto toxins as it makes its way through the digestive system. And fiber slows digestion making you feel fuller longer.

Today’s new health guidelines recommend at least half your daily intake of grains should come from whole grains; that is, try to eat at least three servings of whole-grain products each day. If hunger strikes and mealtime is hours away, grab a whole grain snack, like popcorn, to stop those pangs while supplying your body with needed nutrients.

Popcorn is a whole grain food which makes it a high-quality carbohydrate source that is not only low in calories, but a good source of fiber. This means it takes longer to chew and makes you feel full longer. Compared to many snack foods, popcorn is low in calories. Air-popped popcorn provides only 30 calories per cup. When oil-popped, it contains only 55 calories. Even drizzled lightly with butter, it's only 90 to 120 calories per cup. 

Try these tasty recipes for healthy popcorn treats:

Crunchy Popcorn Trail Mix
5 cups popped popcorn
3 cups whole grain oat cereal
1/3 cup raisins
1/3 cup peanuts (or other nuts)
1/3 cup sunflower seeds
1/4 cup (1/2 stick) butter or margarine
6 tablespoon brown sugar
2 tablespoon light corn syrup

Stir together popcorn, cereal, raisins and nuts in large microwavable bowl; set aside.
Combine butter, brown sugar and corn syrup in small saucepan. Heat until boiling; cook for 3 minutes, stirring occasionally. Pour over popcorn mixture, stirring to coat evenly. Microwave 3-4 minutes, stirring and scraping bowl after each minute. Spread onto greased cookie sheet; cool. Break into pieces and store in airtight container.
Yield: 9 servings

Nutritional Information: (Based on 1 serving)
Total Calories 230; Total Fat 13g; Cholesterol 15mg; Sodium 180mg; Carbohydrate 27g; Fiber 3g; Sugars 13g; Protein 4g

Light Yummy Yogurt Popcorn
2 1/2 quarts popped popcorn (air popped)
1 cup plain non-fat yogurt
6 oz. light pancake syrup
2 teaspoons maple or caramel extract

Full Recipe: 2 1/2 quarts
Serving Size: 3 cups

Nutritional Information: (based on 3-cup serving)
Total Calories 190; Fat - A Trace; Carbohydrate 38g; Sugar 3g; Fiber 1g; Protein 7g; Sodium 72mg.

For more Popcorn Nutrition information and delicious Popcorn Recipes, visit The Popcorn Board at www.popcorn.org.