Popcorn, often enjoyed as a simple snack, holds surprising potential as a component of a health-conscious diet. This article explores the nutritional benefits of popcorn and how it can contribute to overall well-being.
Popcorn: More Than Just a Snack
Popcorn isn’t just a tasty snack-it’s surprisingly nutritious too! As a whole grain, it offers a range of essential nutrients that contribute to your overall health.
Nutritional Value of Popcorn
Popcorn offers a surprising mix of nutrients despite its simple appearance. Two cups of air-popped popcorn contain:
- 62 calories
- 12.4 grams of carbohydrates
- 0.73 grams of fat
- 2.3 grams of fiber
- 2 grams of protein
Popcorn is a whole grain food that is high in important nutrients. This includes vitamins, minerals and very high amounts of fiber. This is the nutrient content of a 28.35-gram (1-oz) serving of air-popped popcorn (4, 5):
- Vitamin B1 (Thiamin): 0.029 mg
- Vitamin B3 (Niacin): 0.655 mg
- Vitamin B6 (Pyridoxine): 0.045 mg
- Iron: 0.904 mg
- Magnesium: 40.8 mg
- Phosphorus: 101 mg
- Potassium: 93.3 mg
- Zinc: 0.873 mg
- Copper: 0.074 mg
- Manganese: 0.315 mg
This is coming with a total of 110 calories, 3.36 grams of protein, 22.1 grams of carbs and 1.29 grams of fat. This serving also contains a whopping 4.11 grams of fiber, which is extremely high. It makes it one of the world’s best sources of fiber.
Read also: Popcorn on a Candida Cleanse
Grains such as corn, rice and wheat “can fulfill a significant proportion of total daily protein needs in both humans and animals,” they write in the journal article, but “the protein present in these grains is deficient in certain essential amino acids” that humans need to survive. The popcorn variety Holding developed was naturally derived from a longstanding line known as Quality Protein Maize (QPM). This new QPM strain is rich in the essential amino acids lysine and tryptophan, which are lacking in conventional corn varieties.
The Benefits of Fiber
Popcorn contains fiber for digestion. Popcorn is a great source of fiber, which supports healthy digestion and helps you feel full longer. The high fiber aids digestion, while magnesium, zinc, and manganese support bone health and immunity.
Fiber isn’t just about relieving constipation. It’s the ultimate food for your gut microbiome, which boosts your overall health.
Promotes Gut Health
Popcorn promotes gut health by nourishing beneficial gut bacteria. Whole grains like popcorn provide prebiotic fiber, which serves as food for these bacteria, supporting a balanced gut microbiome.
“A healthy gut can lead to better metabolism, immunity and brain health,” says Culberston. “Eating fiber improves gut health because it feeds the friendly bacteria in your gut that keep things balanced.”
Read also: Is Popcorn Keto-Friendly?
Aids Weight Management
Popcorn can support weight management when enjoyed mindfully. Popcorn is naturally light and airy, making it a satisfying snack you can enjoy without the heaviness of many other options.
Compared to calorie-dense treats like chips or cookies, popcorn offers volume and crunch, helping you feel full and satisfied. Popcorn promotes satiety, helping reduce the urge to snack excessively. The combination of its dietary fiber content and crunch provides a sensory experience that satisfies both hunger and cravings.
Popcorn is high in fiber, relatively low in calories and has a low energy density. These are all characteristics of a weight loss friendly food.
Because of its low calorie content, low energy density, high fiber content and increased satiety, eating popcorn may help you eat fewer calories and lose weight.
Helps Manage Blood Sugar
Whether you have diabetes or you’re trying to prevent it, popcorn can be a smart snack choice. “The fiber in whole grains like popcorn helps keep your blood sugar levels stable,” says Culberston. “When you have diabetes or prediabetes, you want to avoid big fluctuations in your blood sugar.”
Read also: Popcorn on Keto Diet
Promotes Healthy Cholesterol Levels
Eating high-fiber, antioxidant-rich foods like popcorn could help prevent these issues.
“The soluble fiber in popcorn removes some cholesterol from your body,” says Culbertson. “In addition, a clinical study found that ferulic acid reduced cholesterol levels in people with high cholesterol.”
Antioxidant Power
Popcorn contains antioxidants that could help fight obesity, Type 2 diabetes, cancer and heart disease. Ounce for ounce, popcorn has more antioxidants than fruits and vegetables. Polyphenols are a sort of antioxidants that help to protect your body cells from the damage caused by free radicals.
Fights Cancer
Evidence shows that whole grains are potential cancer fighters, and popcorn is a fun way to get these grains. “Eating a healthy diet that includes whole grains may lower the risk of breast, colon and stomach cancer,” says Culbertson.
Popcorn may also have some extra cancer-fighting power. “Studies have found ferulic acid combats oxidative stress, which can lead to DNA damage and cancer,” she continues.
Promotes Healthy Blood Pressure
Adding popcorn to your diet - along with other healthy, antioxidant-rich foods - could benefit your blood pressure levels.
“Research suggests the ferulic acid in popcorn has anti-inflammatory effects that promote healthy blood pressure,” says Culbertson. “We also know that a high-fiber diet is associated with lower blood pressure. Enjoy popcorn without butter or salt because these ingredients can cancel out its blood pressure benefits.”
Protects Brain Health
Munching on popcorn instead of snacks made with refined grains or added sugar might be a step toward better brain health. “Studies on models found that ferulic acid could slow the progression of Alzheimer’s disease,” reports Culbertson. “Research has also found that eating whole grains can help lower the risk of cognitive decline, giving you two brain health benefits.”
Popcorn and the Microbiome
As the popcorn is digested, the microbiome responds by greatly increasing its production of butyrate, a “short-chain” fatty acid that boosts human health in major ways.
Nate Korth, a doctoral student with Nebraska’s Department of Food Science and Technology and co-investigator in the research project, listed some benefits that butyrate facilitates: “Curbing appetite. Training the immune system. It’s used as sort of a communication molecule between the microbiome and the human body.
People can “still introduce more fruits and vegetables into your diet,” he said, “but also you can get components to feed your microbiome from the foods you’re already eating. The project’s findings connect directly to the mission of IANR’s Food for Health Center, whose research focuses on strengthening the scientific understanding of the relationships among food, health and the human microbiome.
The Popcorn Diet
There are no strict rules for this dietary plan. You can decide how much popcorn to eat and when. This diet doesn’t mean that you should eat popcorn instead of all your meals. Your body has a number of nutritional needs, and popcorn can’t meet all of them. You should use this snack only to combine with other healthy and nutritious dishes. So, the premise is that you should replace one of your main meals with popcorn. The other two meals should consist of fruit and veggies, lean protein and other beneficial foods. Make sure that the beverages you choose are low in calories as well. Popcorn is a snack that is relatively low in calories - 33 calories per cup of air-popped popcorn. When you replace your one major meal with a serving of this snack, you significantly cut your daily energy intake.
Pros
As for pros, the popcorn diet is a nice way to trim off excessive inches. As was mentioned above, by replacing one meal with this snack you significantly cut your energy intake. Popcorn is also quite filling - this property is useful to keep you feeling full longer, thus preventing hunger and overeating.
Cons
Despite the benefits, there are some cons as well. For example, for some dieters it might be challenging to control the portions of popcorn. Some people also think that they can have the same huge portions as they have at the movie theaters, but this is just a common misconception. Another minus is that some supporters of the diet think that they can eat whatever they want for the other two meals. As a result, they can’t lose weight and later just give up. As was mentioned earlier, it is critical to opt for healthy and nutritious foods.
Making Healthy Choices
Popcorn is a healthy snack when it’s air-popped and served without ingredients high in fat, salt, or sugar.
Like many foods, the nutrition of popcorn depends on how you prepare it,” reiterates Culbertson. “If you’re used to butter and salt, gradually cut back on the amount you use.
Avoid Unhealthy Options
Movie theaters and stores often sell popcorn high in saturated fat and sodium,” says Culbertson. “Skip popcorn with high levels of butter, sugar or salt and make your own healthier popcorn. Use a small amount of olive, avocado or canola oil and top with your favorite low-salt, low-sugar seasonings or spices.”
Most microwave varieties also contain added salt, sweeteners, oils and chemicals. Your best bet is to buy the plain kernels and pop them yourself.
Healthy Preparation Methods
- Air-popping: Use an air-popper for a low-calorie option.
- Stovetop: Add a small amount of oil to a skillet and pop it on the stovetop.
- Microwave: “You can use a brown paper bag to pop plain kernels in your microwave,” she suggests.
Healthy Toppings
Although the popcorn diet isn’t over restrictive, it is still a diet. That’s why such seasoning as salt (in high amounts) and butter will reduce all the benefits and effects of your eating pattern to zero. For example, one can add a couple dashes of healthy hot sauce, some Parmesan cheese, cumin or chili powder. Red pepper flakes, oregano and basil are great options as well. If you like sweet popcorn, look to honey and cinnamon to make it delicious (but don’t add too much honey, if your aim is to lose weight).
Vegan Popcorn
For those committed to veganism or plant-based diets, popcorn can be a delightful staple that offers a balance of nutrients.
It’s rich in polyphenols, particularly antioxidants, which combat oxidative stress and may help reduce the risk of chronic diseases. This health boost makes vegan popcorn an even more appealing choice for maintaining a vibrant, active lifestyle that encapsulates the ethos of living in Denver.
Incorporating vegan popcorn into your diet is easier than you might think. It can be a standalone snack, or it can be spiced up with nutritional yeast, herbs, or spices to add variety and flavor. It’s also excellent as a topping for soups and salads, providing a nutritious crunch.
Gourmet Popcorn
Gourmet popcorn is much more than just a delicious snack; it is a wholesome and healthy option with an array of health benefits. Packed with fiber, antioxidants, and essential nutrients, popcorn contributes to a balanced diet and promotes overall well-being. By choosing popcorn as a snack, you can enjoy a guilt-free treat while reaping its nutritional rewards.
One of the joys of gourmet popcorn lies in its versatility. While air-popped popcorn is delicious on its own, it can also be flavored and seasoned in countless ways. Using minimal butter or opting for healthier toppings allows popcorn to retain its nutritional benefits while adding an exciting twist to this traditional snack.
Popcorn and Keto Diet
Popcorn is made from dried corn kernels. Yes, it can be beneficial for your health and contains a number of nutrients. But it contains carbs as well, and that’s why keto dieters should be careful with portion sizes. A normal popcorn serving is 3 cups (we are talking about via air-popping) - it contains 18 gr of carbs (14 gr of net carbs). As you can see, even if you are a keto diet fan you can include this movie snack to your daily meal plan. It will fit both into a 50-gram daily limit of carbohydrates and into stricter patterns.