Is Microwave Popcorn Bad For You?

Microwave popcorn earned a reputation as being "bad" for your health because of chemicals in the flavoring and packaging that are linked to cancer and a condition known as bronchiolitis obliterans (a.k.a. "popcorn lung"). Fortunately, these chemicals—known as perfluorinated compounds (PFCs) and diacetyl—are no longer used in food products and packaging in the United States.

Even so, there remain concerns that certain ingredients in microwave popcorn can turn an otherwise healthy snack into an unhealthy one. This includes high amounts of saturated fat and salt (sodium) which can increase a person's risk of high blood pressure, heart disease, and stroke.

This article discusses the potential health risks of microwave popcorn as well as safe, healthy ways to eat this fiber-rich snack.

Does Microwave Popcorn Cause Cancer?

Microwave popcorn was once strongly linked to a risk of cancer due to chemical additives called perfluorinated compounds (PFCs) used in popcorn bags. PFCs were widely used because they resist grease and prevent oil seepage in microwaveable containers.

PFCs were introduced as food packaging during the 1960s and used since the 1940s in a wide range of products (including water-proof textiles, nonstick cookware, firefighting foam, and ski wax).

The problem with PFCs is they break down into perfluorooctanoic acid (PFOA), a chemical linked to cancer and other health concerns. The risk is thought to increase over time as PFCs accumulate in body tissues.

PFOA is listed as a "possible carcinogen" by the International Agency for Research on Cancer (IARC). Human studies suggest that it is linked to an increased risk of cancers, including:

PFOAs may also cause liver damage, impaired fertility, developmental problems, and an increased risk of asthma and thyroid disease.

For these and other reasons, the U.S. Food and Drug Administration (FDA) banned PFCs in food packaging in January 2016.

What Is Popcorn Lung?

Bronchiolitis obliterans, also known as popcorn lung, is a rare condition that causes the scarring of the air sacs of the lungs and the narrowing of air passages.

It causes symptoms similar to chronic obstructive pulmonary disease (COPD)—such as chronic coughing, wheezing, and shortness of breath. It can also lead to respiratory failure (in which your lungs are less able to deliver oxygen or remove carbon dioxide from your blood).

Bronchiolitis obliterans earned the nickname "popcorn lung" after an outbreak of the disease was diagnosed in a group of workers in a popcorn production plant in 2000. The cause was traced to inhalation of diacetyl, a chemical that gave microwave popcorn its buttery flavor.

In response to the findings, four major popcorn manufacturers (Orville Redenbacher, Act II, Pop Secret, and Jolly Time) began removing diacetyl from their products in 2007. Today, it is no longer used in most microwave popcorn brands.

With that said, diacetyl is not officially banned by the FDA and, in fact, is "generally recognized as safe" (GRAS) by the federal regulator. This is due in part to the fact that the inhalation of diacetyl—rather than consumption—is linked to cancer.

Even so, double-check the product label to ensure that diacetyl is not an ingredient.

Does Microwave Popcorn Have Other Health Risks?

Although PFCs and diacetyl are no longer used in microwave popcorn, there are other health risks associated with the product.

Saturated Fat

Popcorn is a low-calorie, high-fiber snack that you can eat in moderation every day. Without toppings, 3 cups of air-popped popcorn contains only 95 calories and 0.2 grams of sugar. It also delivers 3 grams of protein, 3 grams of fiber, and 19 grams of carbohydrates.

Three cups of air-popped popcorn also contain only 1 gram of fat, the majority of which are "healthy" monounsaturated and polyunsaturated fats. Only 0.015 grams are "unhealthy" saturated fat.

The problem with most regular microwave popcorn products is that the saturated fat content skyrockets to deliver that buttery flavor many people crave.

By way of example, one serving of Orville Reddenbacher's Butter Microwave Popcorn contains 6 grams of saturated fat—or 30% of your recommended daily intake. Palm oil is the culprit with this and other popcorn brands.

Saturated fat is unhealthy because it raises your "bad" LDL cholesterol level. High LDL independently increases your risk of heart disease and stroke.

Sodium

Another ingredient in microwave popcorn to watch for is sodium. The American Heart Association (AHA) recommends no more than 2,300 milligrams (mg)—or roughly one teaspoon—of sodium per day from all sources. Most adults should limit themselves to less than 1,500 mg per day, especially those with hypertension (high blood pressure).

The problem with microwave popcorn is that the buttery flavorants are almost invariably high in sodium.

Take, for example, Jolly Time Blast O' Butter popcorn which contains 340 mg of sodium per serving. If you indulge in a large tub of movie popcorn, you could be consuming as many as 1,090 calories and 2,650 mg of sodium in one sitting.

Sodium affects blood pressure by drawing water into your bloodstream. By consuming too much, the increased volume of water can cause your blood pressure to rise. Over time, this can cause the hardening and narrowing of arteries that contribute to heart disease, stroke, and kidney disease.

How to Eat Popcorn Safely

Eating microwave popcorn is generally safe if eaten in moderation and can even be a part of a healthy weight-loss plan if a "light" popcorn brand is chosen.

While PFC-free bags and the discontinuation of diacetyl flavorants have reduced many of the risks associated with microwave popcorn, it is still in your interest to read product labels and watch how much fat and sodium you are consuming.

There are other ways to make popcorn healthier to eat.

• Air pop it: Air-popping uses heat to pop the kernel and doesn't add any extra calories or fats. If you decide to make stovetop popcorn, choose healthy oils like olive, avocado, or canola oil and use no more than 1 or 2 tablespoons.
• Go light on salt and butter: Or rather than using butter and salt, try lightly sprinkling it with parmesan, low-sodium seasoning blends, nutritional yeast, pumpkin spice, cinnamon, or sugar-free cocoa mix.
• Consume in moderation: A 20-cup serving of air-popped popcorn delivers the recommended daily intake of fiber.
  Eating too much fiber can cause bloating, constipation, and cramps, so limit yourself to no more than 3 cups.

Summary

The risk of cancer and lung disease once associated with microwave popcorn is no longer a concern due to the discontinuation of diacetyl by manufacturers and the banning of PFCs from food packaging.

Even so, microwave popcorn can be extremely high in saturated fat and sodium, both of which increase the risk of heart attack and stroke. To reduce your risk, either choose "light" microwave popcorn or use an air popper. You should also go light on the salt and butter, or skip them altogether.