Podcast Summary: The Dr. Gundry Podcast – "Is Popcorn Actually Healthy?" | EP 393.B
Release Date: March 5, 2026
Host: Dr. Steven Gundry
Length (content only): ~14 minutes
Theme: Examining whether popcorn is actually healthy, with a deep dive into corn's health effects, popcorn alternatives, and relevant dietary advice.
Episode Overview
Dr. Steven Gundry takes a critical look at the reputation of popcorn as a “healthy snack.” He breaks down the health risks associated with corn – namely its high lectin content, widespread GMO status, and the dangers linked to toxic oils commonly used in preparing popcorn. Dr. Gundry also offers healthier alternatives, such as popped sorghum, and addresses broader questions about diet, including views on the carnivore diet.
Key Discussion Points and Insights
1. Popcorn’s Reputation vs. Reality
[00:00–01:11]
- Popcorn is commonly considered a light, healthy snack that may aid with weight loss.
- Dr. Gundry questions this notion:
"Let's take a look at what's really in a bowl of popcorn.” (A – 00:00)
Corn's Problems
- Corn is one of the highest lectin-containing foods.
- Leaky Gut and Antibodies:
"70% of my patients who have leaky gut have antibodies to the various proteins in corn. 70%.” (A – 01:11)
- Lectins in corn are heat-resistant and can't be pressure-cooked out.
- Corn used to fatten livestock:
"Take a tip from this Nebraska kid. You use corn to fatten animals and we use corn to fatten you. Don't do it." (A – 02:11)
- Genetically Modified Corn:
“95% of all corn grown in the United States is genetically modified.” (A – 02:52)
- Cry Protein:
"There's a genetically modified protein in corn called the cry protein…a foreign compound…you have no understanding of." (A – 03:03)
- Glyphosate (Roundup) Use:
Corn is engineered to tolerate glyphosate. Weeds have developed resistance, leading to even more herbicide sprayed."Most weeds that were initially killed by Roundup have mutated and are now resistant...we keep spraying all of our corn with more and more Roundup." (A – 04:18)
2. Roundup (Glyphosate) Health Implications
[05:37–07:47]
- FDA’s safety assurances are misleading:
“Roundup works by killing plants because it interrupts their system of making proteins called the shikimate pathway. You and I don't have the shikimate pathway, but bacteria do...glyphosate was actually first patented as an antibiotic.” (A – 05:42)
- Glyphosate is not washed off – it's in animal products and everywhere in corn products.
- Gut Microbiome Disruption:
"Roundup kills off friendly bacteria in our gut. It kills off the tryptophan pathway bacteria that makes serotonins, the feel good hormones..." (A – 06:19)
- Mitochondrial interference:
"Glyphosate interferes with mitochondrial function. Of course it does, because mitochondria are actually engulfed bacteria." (A – 06:47)
- Non-GMO corn still problematic:
"Corn by itself has these dangerous lectins and it's really good for fattening animals, including you." (A – 07:04)
3. Dangers of Commercial Popcorn & Vegetable Oils
[07:08–09:34]
- Movie and packaged popcorn typically use toxic oils (sunflower, peanut, corn oil – i.e., polyunsaturated omega-6 fatty acids).
“Most popcorn kernels are coated in incredibly toxic oils...These vegetable oils are unlike anything our ancestors ever consumed.” (A – 07:28)
- Negative impact of these oils:
“They really have no business being in our diet. They really interfere with mitochondrial function.” (A – 07:44)
- Health expert opinion:
“Kate Shanahan…says that a 5-ounce serving of French fries cooked in these vegetable oils has toxins equivalent to smoking 20 to 25 cigarettes.” (A – 08:04)
4. Aquaporins and Brain Health
- Recently discovered risk:
"Recently I've started writing about the aquaporins in corn...Corn contains an aquaporin, and...I can measure anti aquaporin antibodies in the brains of many of my patients who have leaky gut and leaky brain and who have issues with memory and brain fog." (A – 09:15)
5. A Healthier Alternative: Popped Sorghum
[09:35–11:05]
- Sorghum contains no lectins, and no hulls.
"Sorghum has no lectins. It has no hulls...looks like popcorn, smells like popcorn, tastes like popcorn. It's just baby little popcorn." (A – 09:51)
- Practical advice:
- Available homemade or from “Nature Nates.”
- Caveat: Not low-carb; 7g of carbs per half-cup.
- Quick digestion = quick sugar spike.
"Every time you pop a grain, no matter what it is, you expose it to rapid digestion and it turns into sugar very quickly." (A – 10:19)
- Personal experiment:
"I ate a cup of pop sorghum...my triglycerides jumped up just from the fact that I was eating this healthy pop sorghum." (A – 10:36)
- Best practice:
"Don't overdo it. Pour olive oil over your half cup of papa sorghum and eat it with a spoon. Use the pap sorghum as a delivery device to get olive oil into your mouth. It's delicious." (A – 10:54)
- Movie snack tip:
"Next time you go to the movie...take that snack pop sorghum along. You won't miss your popcorn anymore." (A – 11:16)
6. Q&A: The Carnivore Diet
[11:25–13:24]
- YouTube question: Is the carnivore diet healthy?
- Dr. Gundry’s take:
- Downsides to traditional beef-heavy carnivore diets:
“These animals unfortunately have a mischievous sugar molecule called Neu5GC which promotes impressive inflammation...” (B – 11:57)
- Chicken and the sea diet: His alternative, emphasizing chicken, fish, and shellfish (matching our sugar molecule Neu5Ac, less inflammation).
"Please, please, please do the chicken and the sea version." (B – 12:38)
- Downsides to traditional beef-heavy carnivore diets:
- Shellfish & tinned fish as healthy options:
“I am a huge fan of seafood, shellfish and tinned fish and shellfish, and you'll learn more about that in the upcoming months as my new book gets ready to launch.” (B – 13:12)
Notable Quotes & Memorable Moments
- “You use corn to fatten animals and we use corn to fatten you. Don't do it.”
(A – 02:11) - “95% of all corn grown in the United States is genetically modified.”
(A – 02:52) - "Roundup kills off friendly bacteria in our gut. It kills off the tryptophan pathway bacteria that makes serotonins, the feel good hormones."
(A – 06:19) - “Kate Shanahan…says that a 5-ounce serving of French fries cooked in these vegetable oils has toxins equivalent to smoking 20 to 25 cigarettes.”
(A – 08:04) - “Sorghum has no lectins…looks like popcorn, smells like popcorn, tastes like popcorn. It's just baby little popcorn.”
(A – 09:51) - "Please, please, please do the chicken and the sea version."
(B – 12:38)
Timestamps for Important Segments
- 00:00 – Popcorn’s healthy image challenged
- 01:11 – Corn’s lectins, GMO status, cry protein dangers
- 05:37 – Glyphosate (Roundup), shikimate pathway, microbiome harm
- 07:08 – Vegetable oils in popcorn, health risks
- 09:35 – Aquaporins in corn and impact on brain health
- 09:51 – Popped sorghum as an alternative
- 11:25 – Audience Q&A: Carnivore diet and Dr. Gundry’s “chicken and the sea” twist
Summary Table: Popcorn & Alternatives
| Issue | Popcorn | Popped Sorghum | |------------------------------|--------------------------------|------------------------| | Lectins | High | None | | Oil used commonly | Toxic vegetable oils | Olive oil recommended | | Carbs/Sugar spike | Present | Present | | GMO/Roundup exposure | High chance | Low chance | | Gut/brain health impact | Negative (lectins, glyphosate) | Less problematic |
Takeaway Advice
- Avoid regular popcorn due to high lectin content, toxic oils, and heavy GMO/glyphosate contamination.
- If you want a popcorn-like snack, opt for popped sorghum, drizzle with olive oil, and consume in moderation.
- For carnivore diets, favor poultry and seafood (“chicken and the sea”) over beef or lamb to reduce inflammatory risks.
Dr. Gundry’s final message:
"Please stay away from corn...Next time you go to the movie...take that snack pop sorghum along. You won't miss your popcorn anymore." (A – 09:22, 11:16)