There are five types of corn but only one that "pops." Popcorn, when air-popped or popped in a small amount of oil and eaten plain or seasoned with low-calorie, low-sodium seasonings, makes for a healthy snack. Popcorn is a whole corn kernel, heated until it "pops" or bursts open. As a whole grain it is rich in carbohydrates, dietary fiber and contains some protein. Adding popcorn to your diet may reduce your risk of developing cardiovascular disease and aid in weight management.
Whole Grain Benefits
According to the U.S. Department of Agriculture Dietary Guidelines for Americans, half of the grains you consume daily, or at least 3 oz., should be in the form of whole grains for optimum health. Whole grains are rich in carbohydrates; popcorn provides 6 g per cup. Carbohydrates provide the body with energy. In fact, the nervous system can use only glucose, broken down from carbohydrates, as fuel. Some of the benefits of including whole grains in the diet are that they improve overall diet quality and are rich in many nutrients. Whole grains are less processed than refined grains. The whole corn kernel includes the endosperm, germ and the pericarp, or hull, versus a whole grain kernel, which contains the endosperm, germ and bran.
Weight Management
Popcorn provides plenty of volume to fill you up, but few calories. It is a satisfying snack that may help stave off hunger. Both air- and oil-popped popcorn are low in calories. According to the U.S. Department of Agriculture Nutritive Value of Foods, 1 cup of air-popped popcorn provides 31 calories and 1 cup of oil-popped popcorn provides 55 calories. Each offers 1 g of protein per cup. Popcorn is chewy and takes longer to eat. Thus, you can nosh on several cups without taking in a significant amount of calories. Three cups of popcorn provides roughly 4 g of dietary fiber. Eating fiber-rich foods keeps you feeling full for a longer period of time. An additional bonus is that plain popcorn is sugar-free.
Digestive Health
Popcorn is a fiber-rich food. Two types of dietary fibers, essential for human health, are found in plant foods: soluble and insoluble. Each type of fiber offers slightly different health benefits. On average, men need 38 g daily and women require 25 g daily, ideally 2/3 of which should be in the form of insoluble fiber, according to MayoClinic.com. Most of the dietary fiber in popcorn is in the form of insoluble fiber, or "roughage." Dietary fiber, particularly insoluble fiber, promotes a healthy digestive system by increasing the size and weight of your stool, and softening it, which eases or prevents constipation. A fiber-rich diet may also lower your risk of developing hemorrhoids and diverticulosis, which is characterized by the formation of small pouches in your colon. These pouches can become inflamed and swollen, causing a painful and possibly dangerous condition known as diverticulitis.
References
- Popcorn: From Seed to Sack
- U.S. Department of Agriculture: MyPyramid: Inside the Pyramid: Grains--Health Benefits and Nutrients
- Health Castle: The Whole Truth About Whole Grains
- U.S. Department of Agriculture: Nutritive Value of Foods
- MayoClinic.com: Nutrition and Healthy Eating: Dietary Fiber--Essential for a Healthy Diet
- MayoClinic.com: Nutrition and Healthy Eating: Dietary Fiber--Benefits of a High-Fiber Diet
Member Comments