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Whether it’s enjoying a new movie or watching your kid play baseball, popcorn is often the snack of choice. While plain popcorn is typically a safe snack option for those with gluten intolerance, it’s important to remember that not all popcorn is gluten free. Here’s what experts say to watch for.
What makes popcorn gluten-free?
Popcorn is created when whole-grain corn kernels are exposed to heat. Plain, air-popped popcorn doesn’t contain gluten ingredients, and popcorn itself provides helpful fiber and antioxidants that can aid in the prevention of obesity, cancer, heart disease and Type 2 diabetes. According to Cleveland Clinic, when compared to fruits and vegetables, popcorn actually contains more antioxidants.
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“Popcorn is inherently gluten free and is safe for people avoiding gluten,” says Maria Seitz, registered dietitian with Health Loft in Florida. “If you want to know that the product is gluten free without a doubt, popping your own kernels or opting for a product with a gluten-free label can give someone peace of mind.”
Does popcorn have gluten? When popcorn may not be gluten-free
There are times in which popcorn may not be a gluten-free option. Seitz says it’s important to remember that cross-contamination can happen during manufacturing. Additions to your popcorn, like added seasonings, salts or flavorings, can also make your safe snack option a bit more difficult when trying to avoid gluten.
“People with celiac disease and gluten sensitivity should be mindful when choosing popcorn,” she explains. “While plain popcorn kernels are a safe gluten-free option, people who cannot eat gluten should look for a certified gluten-free label on pre-popped or microwaved bags of popcorn as some flavor additives or processing methods may add gluten.”
If you do find yourself wanting extra flavor for your plain popcorn, consider adding single-ingredient seasonings, like nutritional yeast, parmesan cheese or homemade seasoning mixes after confirming those are gluten free.
How to choose gluten-free popcorn
One of the best ways to ensure that your popcorn is gluten free is to read the label. The FDA requires that products with the gluten-free label contain less than 20 parts per million (ppm) of gluten. You can also look for products with a “Certified Gluten-Free” label. These products are third-party verified and individually ingredient-tested at or below 10ppm of gluten.
“If a brand is not labeled gluten free, there may be a risk of cross-contamination during processing, even if the label does not have gluten-containing ingredients,” says Seitz.
Once you’ve found a brand or recipe you trust, snack away for the health benefits.
This article originally appeared on USA TODAY: Is popcorn really gluten free? Here's how to tell
