Popcorn is more than just a popular snack. Because it’s about a whole grain high in fiber and antioxidants, too can be part of a healthy diet.
Here you can take a look at the benefits of incorporate popcorn into your diet and the healthiest ways to prepare it.
How to eat popcorn in the healthiest way
While popcorn can be a high-fiber, low-calorie food, typical microwavable bag is not a healthy option.
Easy-to-make popcorn at home often contains added oils, fats, sugar and salt, he points out. Kim Pierpont, a dietitian at The Ohio State University Wexner Medical Center.
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Instead, buy the corn kernels and put them on the fire. Simply place them in a saucepan with a few drops of water, cover with a lid and wait for them to pop. You can also pop popcorn in an air fryer if you have one.
And you’ll find it makes one big difference in calories. These are the calories in a cup of popcorn depending on how you cook them:
- Air fryer popcorn has 30 calories.
- Popcorn in oil has 35 calories
- Lightly buttered popcorn has 80 calories.
Note that one balanced diet allows you to consume up to 35% of your calories from fat. This means you shouldn’t shy away from adding some healthy fat from extra virgin olive oil or avocado oil if your lifestyle allows.
Popcorn made in an air fryer may not taste as good as buttered popcorn, but you can always add low-calorie toppings, such as:
- Garlic powder
- onion powder
- Peppers
- Pepper
- Lower leg
- cocoa powder
Or you might even find that you like oil-free “since baked popcorn tastes great on its own,” he adds. Natalie Allen, assistant professor of biomedical sciences at Missouri State University.
Health benefits of popcorn
In addition to its crunchy and satisfying taste, popcorn is also a great source of fiber, antioxidants, and various vitamins and minerals that make them a great addition to a complete diet.
1. They contain key vitamins and minerals
One cup air fryer popcorn contains:
- 26.3 mg of potassium, which helps balance fluids in the body and supports nerve function.
- 0.26 mg of iron, which is essential to help create the part of red blood cells responsible for transporting oxygen.
- 0.25 mg of zinc, which can improve mood and the immune system.
- 11.5 mg of magnesium, which helps maintain bone, brain, and muscle health.
- 1 g of protein, which helps your body build muscle.
- 1 g of fiber, which supports digestive health.
A typical serving size of popcorn is 3 or 4 cups, which would be a total of 3 or 4 grams of fiber, which is a good amount for a snack, says Allen.
That works out to about 16% of the recommended daily value of fiber for women and 10% for men. Well, the recommended daily intake of fiber is 21 to 25 grams for women and 30 to 38 grams for men.
2. It could help reduce the risk of heart disease
The popcorn is considered a whole grain, meaning they contain all parts of the grain, including the bran, endosperm and germ, says Pierpoint.
In contrast, refined grains, such as white rice and bread, contain only the endosperm and offer less nutritional value as a result.
Consuming a diet rich in Whole grains are associated with less heart damage. For example, a study A 2010 study of healthy middle-aged adults found that consuming 3 servings of whole-grain foods daily significantly reduced the risk of cardiovascular disease by lowering blood pressure.
In addition, the soluble fiber they contain binds to cholesterol in the intestines and removes it through waste, adds Pierpoint. As a result, Whole grains can lower cholesterol levels and improve heart health.
3. Promote digestive health
The popcorn is a great source of fiber, a component that can promote digestive health, considers Allen.
Because fiber helps bulk up your stool, it promotes regular bowel movements, Pierpoint says, thereby reducing constipation. In fact, one 2016 review found that 77% of adult participants in 7 different studies successfully treated chronic constipation by consuming more dietary fiber.
In addition, whole grains contain complex carbohydrates that promote a healthy gut microbiome.
4. Potential benefits against cancer
Popcorn is rich in a type of antioxidant known as phenolic acids or polyphenols. various studies have shown that polyphenols can reduce the risk of certain types of cancer, including breast and prostate cancer.
“The polyphenols occur naturally in plant foods and can help neutralize free radicals,” says Allen. “Free radicals can damage cells and increase the risk of heart disease and diabetes, so eating foods that fight free radicals is good for the body “.
They can be a good appetizer if you prepare them in a healthy way
Popcorn is a high fiber whole grain snack that is low in calories and filling.
Eating a diet that includes whole grains may also reduce the risk of heart disease, support digestive health, and reduce the risk of certain types of cancer.
“It’s a hearty, flavorful appetizer that’s fun to make and good for you,” Allen sums up.
For prepare popcorn in the healthiest way possible, Stick to popcorn and limit ingredients that are high in fat, calories, and sodium, like butter and salt.
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