If you enjoy popcorn, you’ll be happy to discover that it has several surprising health benefits. While low in calories, it’s high in antioxidants and fiber, which help with digestion and heart health. Popcorn, when eaten plain, can fill you up while containing only tiny levels of saturated fat. Suppose you add toppings like butter, caramel, or the hydrogenated oils used in movie theater appetizers. In that case, you might triple the calorie amount and consume 7 grams or more of saturated fat per serving.
Nutritional Information
Popcorn is a fantastic snack for individuals trying to eat healthily or lose weight. However, even if you’re not attempting to lose weight, popcorn is a whole grain snack with many of the same health benefits as rice, barley, and oats. The USDA provides nutrition information for three cups of air-popped popcorn (24g) without extra butter, salt, or oil.
Carbs
A 3-cup portion of popcorn contains almost 19 grams of carbohydrates and 15 grams of net carbohydrates. Popcorn is a suitable snack for most low-carb regimens if consumed in moderation. However, popcorn is not recommended during the Atkins Diet’s induction phase. Popcorn contains nutritional fiber from indigestible carbs that pass through the digestive tract. A 3-cup serving delivers around 10% of your daily fiber requirements. Adult women require 25 to 28 grams of fiber per day, whereas adult men require 31 to 34 grams per day. Older people require slightly less; women over 50 should strive for 22 grams per day, while men 50 or older should aim for 28 grams. Children require between 14 and 31 grams.
Fats
Popcorn has just trace levels of fat when air-popped. In contrast to saturated fats, the majority are monounsaturated and polyunsaturated fats. Unfortunately, many people mistakenly believe that ordinary microwave popcorn is the same as air-popped popcorn. The issue is that most microwave popcorn brands use hydrogenated or partially hydrogenated oils, which are high in trans fats. These fats cause heart attacks, strokes, and other deadly illnesses.
Protein
A 3-cup portion of popcorn contains 3 grams of protein, comparable to one cup of cooked broccoli. A sedentary male requires approximately 56 grams of protein per day, whereas a sedentary woman requires about 46 grams per day.
Minerals and Vitamins
Most people do not consider popcorn to be a nutrient-dense food, although it contains a significant number of critical vitamins and minerals.
Health Advantages
Most of us consider popcorn to be a snack rather than healthy food. However, popcorn has substantial health benefits, including aiding in weight loss, digestive health and lowering the risk of heart disease, diabetes, and possibly even cancer. Air-popped popcorn fills you up faster and takes longer to consume than other munchies. In addition, popcorn was considerably more satiating than potato chips among 35 normal-weight people.
The majority of the fiber in popcorn is insoluble, which helps keep you regular. Rather than pulling water from the intestines, this fiber increases stool size and shortens transit time through the intestines. It acts similarly to psyllium husk, offering modest constipation relief while lowering the risk of hemorrhoids and gut illnesses. 3 cups of popcorn contain the same amount of fiber as 1 cup of cooked brown rice or porridge. While this does not imply that popcorn is a suitable substitute for nutrient-dense whole grains, it does demonstrate the importance of popcorn in keeping a healthy balanced diet and efficient digestion.
Disease Control
Popcorn is a good source of polyphenols, which are antioxidants associated with a variety of health advantages. For example, polyphenols can reduce vascular inflammation, improve blood circulation, and lower blood pressure by removing free radicals. As a result, the risk of atherosclerosis (artery hardening) and cardiovascular disease is reduced.
Natural polyphenols, such as flavonoids, phenolic acids, lignans, and stilbenes, have also been associated with a lower risk of various malignancies. Flavonoids and isoflavones, both polyphenols, may give some protection against breast and prostate cancer.
Previously, doctors would advise patients with diverticulitis to avoid seeds, nuts, and popcorn for fear of the kernels becoming trapped in the bowels and triggering an inflammatory reaction. Diverticulitis is a digestive system infection or inflammation that results in the abnormal creation of pouches in the intestines. There is currently no proof that any of these foods cause diverticulitis. However, you will be more likely to maintain normal bowel movements and lessen stress on the intestines if you increase your intake of insoluble fibers through popcorn and other whole grains. In addition, polyphenols are present in fiber-rich foods like popcorn and are also thought to help lessen the inflammation that can lead to a diverticular attack.
Allergies
Corn allergies are infrequent in general. While they may harm persons who are allergic to rice, wheat, rye, or soy, scientists have yet to determine the exact mechanism of cross-reactivity. People who are sensitive to corn may also be allergic to various tree pollens and grasses. 20 Symptoms, if any, usually emerge within two hours of consuming a corn product and can include a rash, hives, nausea, diarrhea, lip swelling, and a tingling sensation in the tongue. The reaction might be severe on rare occasions, resulting in anaphylaxis, a potentially fatal illness.
There have been no reported medication interactions with popcorn.
If you experience shortness of breath, wheezing, high heart rate, lightheadedness, or swelling of the face, tongue, or throat after eating popcorn, call 911 or seek emergency medical attention.
Negative Effects
Most people can consume air-popped popcorn without experiencing any difficulties or adverse effects. Any negative results are more likely caused by trans fats added to popcorn or chemicals used to flavor the kernels than by the popcorn itself. However, some people may develop bloating, gas, and loose stools because of increased fiber consumption.
How to Get Ready
Make your popcorn as healthy as possible by air popping it at home. Seasonings such as nutritional yeast or a pinch of sea salt can then be sprinkled on top. You may also microwave popcorn without a bag at home. Instead, place a few tablespoons of kernels in a microwave-safe bowl, cover, and cook for 2 to 4 minutes, or until the popping slows to one pop per second. You can also cook your popcorn in a saucepan with a tight-fitting lid on the stove. Use a spoonful of coconut oil to keep things light.
Kim’s Final Thoughts…
Popcorn is low in calories and is an excellent snack to include in a healthy weight loss strategy. Because popcorn is high in nutritional fiber, it might help you feel fuller and more satisfied between meals. Microwave popcorn is generally considered safe to consume, particularly when it does not contain large amounts of butter, flavors, or other additives.
