Popcorn- health benefits
Many of us can’t resist a big tub of
popcorn every time we watch a movie at home. That said, popcorn isn’t a
food item that we would add to the "healthy" category. However, that is
because a majority of us use generous amounts of salt, butter, or other
toppings on popcorn that vastly reduce its health benefits. On its own,
popcorn can make for a nutritious and healthy snack if consumed without
any added sugar or salt.
In fact, when made the right way, popcorn
contains plenty of nutrients and vitamins and can prove beneficial to
your overall health in the long run. Today, we will look at some of the
lesser-known but important health and nutritional benefits of adding
popcorn to your diet.
1. It improves digestion
We often forget that popcorn is a whole
grain. It consists of all of the fiber from the bran, along with the
minerals, B complex vitamins, and vitamin E. The high fiber content in
popcorn helps in improving digestion and smoothening bowel movements
that helps prevent constipation. Furthermore, fiber encourages the
peristaltic motion of intestinal muscles and leads to the release of
digestive juices. This eventually helps keep our digestive system
healthy.
2. It’s a great snack for those on a diet
A lot of us tend to add dollops of butter
or caramel to a bowl of popcorn or sprinkle a good amount of salt over
it before eating it. That, of course, takes away its health benefits.
However, did you know that one cup of air-popped popcorn contains about
30 calories? That is five times fewer calories than one serving of plain
potato chips. Additionally, the fiber content in popcorn slows the rate
of digestion and thus reduces hunger. Even plain popcorn, in fact, is
low in saturated fat. You can hence use popcorn as a heart-healthy snack
that can keep you filled while also helping reduce your waistline a
little.
3. It’s full of vitamins and minerals
According to the United States Department of Agriculture, popcorn
contains about 8 percent of your daily value of iron. We’ve mentioned
above that the little kernel of popcorn is rich in fiber and some
vitamins. Some of the other vitamins found in air-popped, unsalted
popcorn include calcium, copper, magnesium, manganese, phosphorus,
potassium, and zinc. Popcorn also contains many vitamins, including
vitamins B6, A, E, and K, folate, niacin, riboflavin, thiamin, and
pantothenic acid.
4. Popcorn contains cancer-fighting antioxidants
According to a study led by Dr. Joe Vinson of the University of Scranton
in Pennsylvania, eating popcorn can help prevent cancer. In their
research, the team found that popcorn contains surprisingly large levels
of healthy antioxidant substances called polyphenols that help reduce
the risk of cancer along with heart diseases. "We really were surprised
by the levels of polyphenols we found in popcorn," Dr. Vinson said. "I
guess it's because it's not processed. You get all the wonderful
ingredients of the corn undiluted and protected by the skin. In my
opinion, it's a good health food."
Furthermore, the American Institute for Cancer Research states that
polyphenols, like those found in popcorn, block enzymes that control the
spread of cancerous cells. While more research is needed in this
regard, it can be safe to say that adding popcorn to your diet will only
be beneficial.
5. It’s a whole grain
Like we mentioned above, popcorn is a whole
grain. Apart from containing fiber, this also means that each kernel
consists of bran, germ, and endosperm.
Health experts say that half of the grains we consume should be whole
grains. Thus eating popcorn regularly can promote our intake of whole
grains. According to the USDA, a single serving of popcorn has about 70
percent of the recommended daily intake of whole grain. In contrast, the
refining process removes the bran and germ from many of the grains we
take. This leads to a loss of one-quarter of a grain’s protein and a
reduction of almost 17 vital nutrients, according to the Whole Grains
Council.
6. Helps regulate blood sugar
n comparison to other snacks, popcorn’s
glycemic index is quite low. A food’s glycemic index specifies how much
your blood sugar will rise after you consume the food. A number of
snacks can result in a sharp rise in your levels of blood glucose (also
known as blood sugar). Fortunately, popcorn does well in this category.
The U.S. Department of Agriculture notes that air-popped popcorn has a
glycemic index score of 55. That makes it sit comfortably near the upper
end of low-GI foods. To give you a better perspective, here are the GI
scores for some of the other snacks, according to Harvard Medical
School:
Fruit Roll-Ups: 99
Oven-baked pretzels: 83
Vanilla wafers: 77
A low-GI reading makes popcorn a desirable snack as foods with a lower
score improve both glucose and lipid levels for diabetics. Moreover,
low-GI foods are absorbed in the body more slowly. This eventually
lessens appetite and delays the sensation of hunger.
7. It has more iron than spinach
The United States Department of Agriculture
notes that 1 ounce (28 grams) of popcorn contains 0.9 mg of iron. This
may not seem much but you would be surprised to know that 1 cup of raw
spinach (30 grams) has 0.8 mg of iron. Adult men require 8 mg of iron in
their diet each day while adult women, owing to the blood they lose
during menstruation, need 18 mg of iron per day. So, increasing your
popcorn intake will only help build the iron in your body.
Note: While you should take note of these health benefits, it doesn't
mean that you start consuming endless bowls of popcorn. Don't forget
that like any other food, popcorn, too, should be taken in moderation.
Health experts say that pre-packaged popcorn and microwavable popcorn
increases your chance of consuming large amounts of saturated fat and
sodium. The better and healthier alternative is to pop your own kernels
in a pot or in an air-popper.