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The common health benefits of popcorn are such that it improves digestive health, is rich in antioxidants, helps in metabolism and provides energy, reduces depression, supports healthy bone function, controls blood sugar level, combats tumour cells, reduces craving for food, prevents aging, lowers cholesterol levels, controls anaemia and helps in relieving constipation.
Popcorn
Popcorn is a variety of corn kernel, which forcefully expands and puffs up when heated. A popcorn kernel's strong hull contains the seed's hard, starchy endosperm with 14-20% moisture, which turns to steam as the kernel is heated. The pressure continues building until it exceeds the hull's ability to contain it.
The kernel ruptures and forcefully expands, allowing the contents to expand, cool, and finally set in a popcorn puff 20 to 50 times the size of the original kernel. Some strains of corn (Zea mays) are cultivated specifically as popping corns. The Zea mays variety everta, a special kind of flint corn, and is commonly used for making of pop corns.
Nutritional Value of Popcorn
Popcorn is a whole grain food and contains high amounts of several important nutrients. 100 grams of air-popped popcorn serves with 387 calories of energy, 13 grams of protein, 78 grams of carbohydrates, 5 grams of fat, 15 grams of fibre, 7% vitamin B1 (thiamine), 12% vitamin B3 (niacin), 8% vitamin B6, 18% iron, 36% magnesium, 36% phosphorous, 9% potassium, 21% zinc, 13% copper and 56% manganese.
Mentioned below are the best health benefits of Popcorn
Improves digestive health
Corn is high in dietary fibre, which helps with digestive regularity, keeps a feeling of fullness throughout the day, is crucial for a healthy heart, and may even help to protect against colon cancer. Because of its high fibre content, eating popcorn may help to promote healthy gut bacteria which are essential for not only digestion, but also for a healthy immune system.
Rich in antioxidants
Yellow corn is rich in carotenoid antioxidants, including lutein and zeaxanthin, which not only helps in protect eye health, and may guard against age-related macular degeneration, but they also work to combat system-wide inflammation, which may underlie a number of chronic diseases.
Helps in metabolism and provides energy
Corn is rich in vitamin B, including vitamin B3, B6, folate, and pantothenic acid. Vitamin B is essential for regulating bodily processes across multiple systems. The two examples of these are the production of energy and the metabolism of various nutrients.
Helps to reduce depression
Vitamin B3, also known as niacin, has been studied for its potential to help naturally ease depression, making popcorn a comfort food in the literal sense.
Supports healthy bone function
Popcorn contains phosphorus, a mineral that aids in supporting healthy bone function, as well as the function of many types of cells throughout the body. Manganese is another mineral found in popcorn which also support healthy bones,
Controls blood sugar level
Dietary fibre also has impact on blood sugar level within the body. When the body has ample amounts of fibre, it regulates the release and management of blood sugar and insulin levels better than people with low levels of fibre. Reduction of these fluctuations in blood sugar is a major bonus for diabetic patients and hence popcorn is always recommended if a person suffers from diabetes.
Combats tumour cells
Popcorn contains ferulic acid, which is linked to potentially killing certain kinds of tumor cells. Hence popcorn also assists in treating cancer.
Reduces craving for food
Munching on a bowl of organic popcorn provides a great alternative to other less-healthy snacks, and because it is high in fibre, may reduce cravings for these snacks.
Prevents Aging
Free radicals do a lot more damage than cancer. They have been closely linked to age-related symptoms like wrinkles, age spots, macular degeneration and blindness, muscle weakness, cognitive decline, osteoporosis, Alzheimer's disease, dementia, hair loss, and a wide variety of other things which becomes prominent with aging. Popcorn can make a person feel healthy and happy well into their old age because of the powerful antioxidants that combat these effects of free radicals.
Lowers Cholesterol Levels
Fibres function in another beneficial way within the body, and whole grains contain the type of fibre which can eliminate excess cholesterol from the walls of blood vessels and arteries, thereby reducing the overall cholesterol levels in the body, and hence lowering the chances of dangerous cardiovascular conditions like atherosclerosis, heart attacks, and strokes. This also reduces the strain on the cardiac system, since the heart doesn't need to work so hard to move blood through clogged vessels and arteries.
Controls Anaemia
According to the USDA, 28 grams of popcorn contains 0.9 mg of iron. This number might seem small, but adult men require only 8 mg of iron in their diet each day. Adult women, on the other hand, need 18 mg per day because of the blood they lose during menstruation. According to some surveys almost 10% of women are iron deficient. Hence having popcorn in one's diet provides the body with enough iron and helps to keep away problems like anaemia.
Helps in relieving constipation
Since popcorn is all whole grain, their insoluble fibres helps keep the digestive tract in check and prevents constipation. Researchers have found out that people who ate popcorn regularly increased their daily fibre intake by 22%. Eating more fibrous foods helps in relieving constipation.
Uses of Popcorn
Apart from using it as a snack or food, there are some other uses of popcorn. One of these is that it is used for decoration, strung together and hung on Christmas trees. This tradition is common in North America and in the Middle East. The other use is for packaging. This is not as common because it is a dangerous and difficult packing material to use since it is flammable and attracts insects and animals and this is a negative effect of using popcorn.
Side-Effects & Allergies of Popcorn
Popcorn is likely safe when taken in optimum amounts in diet. However, popcorn might encourage an allergic reaction in some individuals. Care should be taken in case of any allergy symptoms that may arise immediately after consuming popcorn, such as swollen mouth or difficulty in breathing.
Popcorn is also on a list of foods that commonly cause irritating symptoms among people with inflammatory bowel disease and hence it should be avoided in such cases.
Cultivation of Popcorn
Corn was domesticated in Mexico over 9,000 years ago and continues to be one of the leading vegetables produced each year throughout the world. Popcorn as a snack has been discovered in Mexico in archaeological sites dating back to 3600 B.C., and unsubstantiated claims say that Squanto himself taught European settlers how to popcorn during the growth of North America.
The history of popcorn is not entirely documented, but it seems that its popularity soared in the United States first in the Great Lakes region where the Iroquois people settled in large numbers. The first reliable sources to actually refer to popped corn date back to about 1820, and records from the mid-1800s name popcorn as a popular family treat.
In the 1890s, popcorn received another boost in demand, the credit of which goes to candy store owner Charles Cretors. In an attempt to better roast nuts for sale at his store in commercial quantities, he created the first ever commercial-grade popcorn popper, later displaying it in a horse-and-buggy style design. Then came the early 20th century, when the occurrence of popcorn in a movie theater began to become normal.
9 Reasons You Need Popcorn in Your Diet
Eating popcorn is one of the healthiest snack habits. It may help fight cancer, fills you with fiber, and has more antioxidants than some fruits and vegetables.
Popcorn could be the perfect healthy snack
When we talk about the benefits of eating popcorn, we're talking about air-popped popcorn, not the fatty, butter-drenched stuff you get at the movies (which, by the way, used to be banned!) Read on to learn more about why air-popped popcorn is actually a healthy snack option, and why you can add it to your list of healthy snacks for adults.
It has few calories if you pop it the right way
The healthiest type of popcorn is air-popped, which only has 30 calories per cup. Meanwhile, the Center for Science in the Public Interest found that the medium and large popcorn sizes at Regal theaters each had 1,200 calories and 60 grams of saturated fat. A large popcorn at AMC wasn't much better: 1,030 calories and 57 grams of saturated fat. At home, you can use a hot air popper, like this Cuisinart Hot Air Popcorn Maker or Colonel Popper Microwave Popcorn Popper Bowl to make your own.
Popcorn could be healthier than fruits and vegetables
Yep, you read that right. According to a 2019 analysis in the journal Antioxidants, popcorn is loaded with polyphenols, compounds found in plants that act as antioxidants and reduce inflammation. Polyphenols are heavily diluted in fruits and vegetables, which are 90 percent water. Yet popcorn is made up of about 4 percent water, so the polyphenols are more highly concentrated, especially in the hulls (the hard shells that get stuck in your teeth).
One serving of popcorn can contain up to 300 mg of polyphenols, according to a prior study from the University of Scranton, which would account for 13 percent of the average American's daily intake. Fruits account for 255 mg of polyphenols per day, and vegetables bring in about 218 mg per day. That said, popcorn doesn't have many other vitamins and nutrients, so it can’t completely replace fruits and veggies in your diet.
Popcorn may help fight cancer
One of the many powers of polyphenols, like those found in popcorn, is their ability to block enzymes that cancers need to grow and, in doing so, regulate the spread of cancerous cells, notes the American Institute for Cancer Research. The traditional way to reap these health benefits is by eating fruits and vegetables, but the high concentration of polyphenols makes eating popcorn a healthy alternative. Since they can also prevent inflammation and plaque buildup, foods rich in polyphenols may help prevent cardiovascular disease. Replace some of these foods cardiologists never eat with air-popped popcorn.
Popcorn gives you your fill of whole grain
Popcorn is one snack that is 100 percent unprocessed whole grain. Just one serving of popcorn such as SkinnyPop Popcorn Original contains more than 70 percent of the recommended daily whole grain intake. Plus, eating more popcorn is one of 30 ways to get more fiber in your diet without even trying.
Popcorn may help relieve constipation
Since popcorn is all whole grain, its insoluble fiber helps keep your digestive tract in check and prevents constipation. A 3-cup serving contains 3.5 grams of fiber, and a high-fiber diet can help promote intestinal regularity, according to the Food and Drug Administration (FDA). Who knew this small snack could make such a huge impact on digestive health?
It's the perfect dieting snack
High-fiber foods take more time to digest than non-fibrous foods, so they can keep you fuller longer. Snacking on air-popped popcorn in between meals can make you less tempted by sweets and fatty foods. Just don't load up on butter and salt. Check out these other healthy snack ideas to keep your diet on track.
Popcorn is diabetic friendly
Even though fiber is listed on food labels under total carbohydrates, it doesn't have the same effect on blood sugar as refined carbs like white bread. High-fiber foods don't contain as much digestible carbohydrate, so it slows the rate of digestion and causes a more gradual and lower rise in blood sugar, according to 2015 research in the journal Circulation.
There are endless options for popcorn toppings
You can put way more on popcorn than just butter and salt. Add cinnamon or apple pie spice for a sweet treat, or go spicy with hot sauce, wasabi, or curry. You can also give your snack an Italian flair with grated Parmesan and a dash of olive oil. Basically, anything in your spice rack can add more flavor without very many calories when you're eating popcorn. Need more inspiration? Try Kernel Season's Popcorn Seasoning Mini Jars Savory Variety Pack.
Popcorn has more iron than spinach
Not by much, but it's true! According to the United States Department of Agriculture, 1 ounce (28 grams) of popcorn contains 0.9 mg of iron, while 1 cup of raw spinach (30 grams) has 0.8 mg. These numbers seem small, but adult men only need 8 mg of iron in their diet each day. Adult women, on the other hand, need 18 mg per day (because of the blood they lose during menstruation).
Almost 10 percent of women are iron deficient, according to the Centers for Disease Control and Prevention. So get your fill of iron however you can. Now that you know all about the health benefits of popcorn, check out these other white foods that are healthier than you thought.
People ranked the most popular cereals from best to worst based on their nutritional value in particular added sugar, fibre content, salt. Read on to get your day off to a heart-healthy start.
1. Oatmeal Porridge
Porridge is people's top choice for a heart healthy breakfast – when it is made with low-fat milk or water and unsweetened. All porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet. (A 40g serving of porridge oats contains 1.6g of beta-glucan.) As well as this, you’ll be getting the fibre from the whole grains, plus there is no added sugar or salt.
Make sure you don't add extra sugar or salt to your porridge as this will undo all your good work instead, try adding a banana or some fruit for extra sweetness. For every 80g that you add it will be one of your 5-a-day at the same time.
A serving of porridge made with 40g of oats and semi-skimmed milk contains:
Energy 1016kJ / 241kcal, 12% of your Reference Intake (RI)
Fat 6.2g, 9% of your RI
Saturates 2.5g, 13% of your RI
Sugars 8.2g, 9% of your RI
Salt 0.2g, 3% of your RI
A 40g serving of oats (not made up) contains:
Energy 645kJ / 152kcal, 7.6% of your RI
Fat 3.2g, 5% of your RI
Saturates 0.5g, 2.6% of your RI
Sugars 0.1g, 0.1% of your RI
Salt <0.01g, <1% of your RI
2. No added sugar or salt muesli
No added sugar muesli contains a mixture of grains, fruit and nuts and the combination will differ between brands and varieties so the amount of oat beta glucans will be more variable than porridge, which is made only of oats.
The dried fruit that is added should provide all the additional sweetness you need and will also count towards your five a day but choose a muesli with no added sugar and be aware that many fruit and nut mueslis (especially tropical fruit versions) contain sweetened dried fruit, which means they have sugar added even if it isn’t listed separately on the ingredients.
Banana chips are another popular muesli ingredient that will contain added sugars and saturated fats.
A 50g Swiss-style no added sugar or salt muesli serving contains:
Energy 758kJ / 179kcal, 9% of your RI
Fat 2.9g, 4% of your RI
Saturates 0.6g, 3% of your RI
Sugars 6.5g, 7% of your RI
Salt 0.08g, 1%
3. Shredded whole wheat cereal
Shredded whole wheat cereal with low-fat milk is the best choice of conventional breakfast cereals, because it doesn't contain any added sugar or salt, and is high in fibre. Watch out, though, for the kind with fruit fillings, which may contain added sugar, or that are frosted as they will almost certainly will have sugar added. Instead try adding fresh fruit such as a banana or berries for sweetness.
A 45g serving contains:
Energy 688kJ / 163kcal, 8% of your RI
Fat 1.0g, 1% of your RI
Saturates 0.2g, 1% of your RI
Sugars 0.3g, <1% of your RI
Salt 0.02g, <1% of your RI
4. Bran flakes
Wholegrain cereals like bran flakes, malted wheat cereal and wheat biscuits are high in fibre and will also have sugar and salt added to them usually, so avoid adding any more sugar and opt for fruits or berries for sweetness. The wholegrains mean they are high in fibre and so have benefits for your digestion too as well as your heart health.
For a ready to eat cereal that is an even more heart-healthy start to the day, swap for a shredded whole wheat cereal or no added sugar or salt muesli (see above) as these don't contain any added sugar or salt.
A 30g serving contains:
Energy 425kJ / 100kcal, 5.0% of your RI
Fat 0.7g, 1.0% of your RI
Saturates 0.1g, 1% of your RI
Sugars 6.3g, 7% of your RI
Salt 0.27g, 5% of your RI
5. Cornflakes
Cereals like cornflakes or puffed rice served with low-fat milk – can be part of a healthy breakfast but are low in fibre so not as good a choice as a wholegrain cereal.
Adding a piece of fruit will help to balance your breakfast as well as making it more filling to eat. These cereals, and their wholegrain equivalents, usually come with added sugar and salt but also often have added vitamins and minerals which are good for your overall health.
Other low-fibre unsweetened cereals (like crisped rice or malted flakes) will be similar from a heart health point of view.
Salt levels do vary between the brands so make sure you check the nutritional labels before you buy.
A 30g serving contains:
Energy 481kJ / 113kcal, 6.0 % of your RI
Fat 0.2g, 0% of your RI
Saturates <0.1g, 0% of your RI
Sugars 2.2g, 2% of your RI
Salt 0.13g, 2% of your RI
6. Muesli with added sugar
Most people naturally believe muesli to be healthy, and it does have a lot to commend it, but if you don't check that you're buying one with no added sugar or salt it can contain almost as much sugar as a bowl of frosted flakes.
You'll still get some health benefits from the nuts, grains and fruit but these are offset by the sugar, so be sure to always choose no-added sugar muesli.
A 50g serving contains:
Energy 755kJ / 183kcal, 9% of your RI
Fat 3.1g, 5% of your RI
Saturates 0.7g, 3% of your RI
Sugars 10.6g, 12% of your RI
Salt 0.17, 3%
7. Sugar-frosted cornflakes
Sugar-frosted cornflakes are high in sugar and low in fibre as well as usually coming with added salt. Sugar-frosted flakes are usually nutritionally similar to other sweetened cereals like chocolate rice cereals, or honey-nut coated cereals. Swapping to an unsweetened equivalent, like cornflakes or puffed rice, would be a good first step and add a serving of fruit for one of your five- a-day plus some added sweetness.
A 30g serving contains:
Energy 447kJ / 105kcal, 5% of your RI
Fat 0.2g, < 1% of your RI
Saturates <0.1, < 1% of your RI
Sugars 11.5g, 13% of your RI
Salt 0.2g, 4% of your RI
8. Granola with dried fruit, nuts or seeds
This sounds healthy but isn't, as it's high in fat and sugar.
An average portion of granola with nuts is 60g, which without milk packs in 270 kcal and 12.3g fat of which 2.8g is saturated fat.
Serve this with 125ml of full fat milk and this adds another 81 kcal and 4.6g of fat of which 2.9g is saturated fat.
Which why it made our list of 12 foods you wouldn't believe are so fatty.
Why not try swapping granola for heart-healthy no-added sugar muesli?
A 60g serving contains:
Energy 1135kJ / 270kcal, 14% of your RI
Fat 13.3g, 19% of your RI
Saturates 2.7g, 14% of your RI
Sugars 10.8g, 12% of your RI
Salt <0.01, < 1% of your RI
9. Granola with chocolate
Granola with chocolate has all the same issues that regular granola has, in that it's high in fat and sugar,
but with added chocolate - so even more fat and more sugar! Granola with chocolate is best enjoyed as an occasional treat.
A 50g serving contains:
Energy 924kJ / 220kcal, 11% RI
Fat 15g, 21% RI
Saturates 6.8g, 34% RI
Sugars 24g, 27% RI
When you're managing diabetes, there are pros and cons involved with each way of cooking veggies.
We all know vegetables are good for us, but when you have diabetes, it can be difficult to know whether certain types are better for your blood sugar, and how preparing a veggie may impact its nutritional value. For example, are roasted sweet potatoes as nutritious as steamed kale, or if you sauté your spinach rather than steam it, have you lost some essential nutrients?
While all vegetables are healthy, it might be difficult to understand why some have to be limited or reduced, says Cara Lowenthal, MPH, RD, a certified diabetes educator at the Joslin Diabetes Center in Boston.
Why Veggies Should Be in Your Diabetes Diet
Vegetables are an essential part of every diet, but this food group is especially important for people with type 2 diabetes. Nonstarchy vegetables, like spinach, kale, and broccoli, are rich in nutrients like vitamin A and vitamin E, low on the glycemic index, and have lots of fiber, which means munching on them will help you fill up without significantly raising your blood sugar, Lowenthal says.
The fiber that many vegetables pack can also slow down how quickly sugar enters the blood, explains Krista Mathews, a dietitian at The Ohio State University Wexner Medical Center in Columbus, who frequently works with people diagnosed with diabetes. People who have diabetes are at a higher risk of developing cardiovascular disease, and eating the right amount of fiber can help reduce this risk, Mathews notes. For instance, a study published in January 2014 in The American Journal of Cardiology suggests that an increased fiber intake is associated with a lower lifetime risk of cardiovascular disease.
How to Choose the Best Vegetables
So which vegetables are best?
When you have diabetes, the most important thing to consider is whether your produce is starchy or non starchy:
Non Starchy vegetables, like leafy greens or cruciferous vegetables, such as broccoli, cauliflower, or cabbage, are all good options that can help keep your blood sugar stabilized, Lowenthal says. Aim to fill about half of your plate at each meal with nonstarchy vegetables, Lowenthal says, or try to get at least 1 cup of cooked nonstarchy vegetables, or 2 cups of raw nonstarchy vegetables, in at mealtimes.
Starchy vegetables, like peas, corns, potatoes (including the sweet variety), and butternut squash, contain vitamins, minerals, nutrients, and fiber, though they’re also higher in carbs than their nonstarchy counterparts. They're still healthy for you, but people with diabetes should watch their portion sizes, Lowenthal notes.
Mathews agrees, noting that the majority of beans, including black beans and pinto beans, would also fall into this category. How much you eat of these starchy vegetables will depend on your dietary needs and carbohydrate goals per meal, but keep in mind that a cup of starchy vegetables has about 30 grams (g) of carbohydrates, or two carbohydrate servings, Lowenthal says.
The Best Ways to Prepare Them
Once you've picked your vegetables, how can you best prepare them? Steaming, roasting, and sauting vegetables are all wonderful methods for vegetable preparation that bring out different flavors, depending on which method you choose, Lowenthal says. And depending on how you prepare those vegetables, you could alter how their nutrients are absorbed in your body.
Here are the pros and cons of some of the most popular cooking methods:
Steaming
Steaming vegetables involves using a steamer or saucepan with a cover. During this process, the produce is cooked only briefly via water vapor without being immersed in water. Because this method doesn't require adding oil or salt, it may be the best veggie-cooking option if you're watching your waistline, Lowenthal says. Although maintaining a healthy weight is important for diabetes management, when you steam veggies, it's possible some of their nutrients may be absorbed by the water as they cook, she explains.
Boiling
This cooking method involves fully immersing veggies in boiling water, which can be easy and fuss-free. But, like steaming, you may lose some of the nutrients in your veggies if you take this approach, Lowenthal says. The longer you let veggies boil, the more nutrients they tend to lose. Nonetheless, this method is also beneficial for people who are looking to lose weight, as it doesn't require using salt or oil.
Sautéing and Roasting
In addition to keeping all of the nutrients of the vegetables, sauting and roasting methods can also be tastier, as they often involve adding oil, salt, or butter to the vegetables before cooking them in a pan or baking them in the oven. But if you do add extra fat, be sure to measure the amount carefully, Mathews says. Lowenthal agrees, noting that a tablespoon of oil has about 120 calories and 14 grams (g) of fat, so try to stick to half a tablespoon or a tablespoon max, depending on whether you’re including other fat in the meal.
Microwaving
Microwaving may not sound like the healthiest option, but if you microwave your veggies, they'll actually retain most of their nutrient content, Lowenthal says — unlike when you use methods like steaming or boiling, where water absorbs some of those nutrients.
In fact, Any way of cooking vegetables will increase the rate of digestion, as they will begin to be broken down compared with when you eat raw vegetables, Lowenthal notes. In addition, some nutrients, such as the lycopene in tomatoes, are better absorbed by the body after cooking.
Eating Vegetables Raw That said, are there benefits to eating veggies raw? As it turns out, some nutrients, like vitamin C, are sensitive to heat and are lost during cooking, but are readily available when the vegetables are raw. It's also possible raw veggies will fill you up faster, since they take longer to eat and may take up more volume in the stomach, without delivering as many calories, Lowenthal explains. Thus, eating raw veggies can also be an effective weight-management tool.
4 Tips for Preparing Veggies if You Have Diabetes
Here are some of the best practices recommended by the experts for preparing your veggies:
Don't be afraid to include some fat to cook your veggies. Vitamins A, D, E, and K are fat-soluble vitamins, Lowenthal says. You need fats in your diet for these nutrients to be absorbed. Kale, spinach, and broccoli all contain vitamins A, E, and K, while vitamin D tends to be found in fortified foods and foods like cheese, eggs, and fatty fish, rather than veggies. While salmon is a good choice for vitamin D, you can ensure you're getting ample vitamin D by spending 10 to 15 minutes in the sun without protection per day, as the sun helps synthesize the nutrient in the skin. You may also consider taking a vitamin D supplement.
Be sure to choose the right fats.
Dousing veggies in oil or butter could promote insulin resistance, reducing how well insulin is used in the body, and lead to higher blood glucose levels hours after a meal, Lowenthal says. In addition, higher-fat meals can contribute to weight gain — a double whammy for those with diabetes. Be mindful of portion sizes, and choose healthy unsaturated fats, like olive oil or canola oil, instead of saturated fats, like bacon fat or butter, Lowenthal says, adding that she would recommend sticking to one serving of fat, or about one teaspoon of oil.
Eat vegetables before other foods in your meal.
Lowenthal notes that some research, such as a review published in January 2014 in the Journal of Clinical Biochemistry and Nutrition, suggests that eating vegetables before other foods in the meal may help lower post-meal blood sugars.
Most important, eat a lot of veggies, and get a wide variety of them in your diet. A variety of vegetables is absolutely important, Mathews says, noting that this variety can help balance out the nutrients you're getting from your diet. Most importantly, no matter how you cook them, eating more vegetables, especially nonstarchy veggies, is a healthy choice for anyone to make. For those who have diabetes, eating more veggies each day can make a big difference in weight, blood sugar levels, and overall health.
