At the center of each kernel is a small amount of water, which expands when heated and eventually causes the kernel to explode. Over the years, it has become increasingly popular. It became especially popular during the Great Depression because it was so cheap. Today around 1.
By volume, it is the most popular snack food in America. Many studies link whole grain consumption to health benefits like reduced inflammation and a decreased risk of heart disease 1 , 2 , 3 , 4. This is the nutrient content of a gram 3.
This is coming with a total of calories, 13 grams of protein, 78 grams of carbs and 5 grams of fat. This serving also contains a whopping 15 grams of fiber, which is extremely high. Popcorn is a whole grain food that is high in important nutrients. This includes vitamins, minerals and very high amounts of fiber. A study done at the University of Scranton showed that popcorn contains very large amounts of polyphenols. Polyphenol are linked to various health benefits.
This includes better blood circulation, improved digestive health and a reduced risk of many diseases 6 , 7. Several studies have also shown that polyphenols may reduce the risk of cancer, including prostate and breast cancer 8 , 9. Popcorn contains large amounts of polyphenol antioxidants.
These are plant compounds that have been linked to many health benefits. According to research, dietary fiber may reduce the risk of many diseases like heart disease, obesity and type 2 diabetes 10 , 11 , Fiber can also help with weight loss and promote digestive health 13 , 14 , The recommended daily intake of fiber is 25 grams for women and 38 grams for men.
However, most people are eating much less than that. Popcorn is very high in fiber, which has been linked to several health benefits.
This includes weight loss and a decreased risk of many diseases. 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. Or regularly undertake activities such as heavy gardening, heavy DIY work. Nutracheck is a top-rated food diary App and website. We track calories and 7 key nutrients - carbs, sugar, fibre, protein, fat, saturated fat and sodium.
Our mission is to give our members insight into what they are eating to empower them to make more informed food choices. We've been helping people achieve their weight management goals since Our website uses cookies which are essential for this site to work.
A cookie is a small file of letters and numbers that we put on your computer with your knowledge and consent. Some parts of our website use 3rd party cookies that are placed on your computer by our advertising partners. These are used to help place ads that are more relevent to you. Popcorn has a good glycemic index GI of Popcorn also has a number of essential vitamins including: folate, niacin, riboflavin, thiamin, pantothenic acid and vitamins B6, A, E and K.
Popcorn is a good snack for diabetics as it does not impact blood sugar levels. They improve both glucose and lipid levels in people with type 1, as well as type 2, diabetes. Because they are slowly absorbed, they help in weight control because they help control appetite and delay hunger.
This, in turn, reduces the risk of atherosclerosis hardening of the arteries and cardiovascular disease. Natural polyphenols, which include flavonoids, phenolic acids, lignans, and stilbenes, are also linked to a reduction in the risk of certain cancers. A review of studies suggested that flavonoids and isoflavones—both of which are polyphenols—may offer some breast and prostate cancer protection.
In the past, doctors would warn patients with diverticulitis off seeds, nuts, and popcorn, fearing that the kernels could get lodged in the intestines and trigger an inflammatory attack. Diverticulitis is an infection or inflammation of the digestive tract that causes the abnormal formation of pouches in the intestines.
Today, there is little evidence that any of these foods cause diverticulitis. By increasing your intake of insoluble fibers through popcorn and other whole grains, you will be more likely to maintain normal bowel movements and reduce stress on the intestines. It is also believed that the polyphenols found in fiber-rich foods like popcorn may help reduce the inflammation that can trigger a diverticular attack. Corn allergies, in general, are uncommon.
While they may affect people with an allergy to rice, wheat, rye, or soy, scientists have been unable to establish the exact mechanism of cross-reactivity. People allergic to corn may also be cross-reactive to certain tree pollens and grasses. Symptoms, if any, tend to appear within two hours of eating a corn product and may include rash, hives, nausea, diarrhea, the swelling of the lips, and a tingling sensation in the mouth.
On rare occasions, the reaction may be severe, leading to a potentially life-threatening condition known as anaphylaxis. There are no known drug interactions with popcorn. Call or seek emergency care if you develop shortness of breath, wheezing, rapid heart rate, lightheadedness, or swelling of the face, tongue, or throat after eating popcorn. Generally speaking, most people can eat air-popped popcorn without any problems or side effects. Any adverse effects are more likely to come from any trans fats added to popcorn or the chemicals used to flavor the kernels rather than the popcorn itself.
Due to the increased intake of fiber, however, some people may experience bloating, gas, and loose stools. When choosing the right microwave popcorn, let the numbers speak for themselves.
Unless otherwise indicated, the serving size of the following popcorn brands is 2 tablespoons of unpopped corn or 3. If watching your calorie intake, considering opting for the smaller calorie microwavable popcorn packs offered by some manufacturers as they can help you maintain better portion control.
Or, skip the microwave and use an air popper to pop your corn. If you want to make your popcorn as healthy as possible, air pop it at home. You can then sprinkle it with seasonings like nutritional yeast or a small dash of sea salt. You can also microwave your own popcorn at home without a bag. Simply put a few tablespoons of kernels in a microwave-safe bowl, cover it, and place in the microwave for 2 to 4 minutes until the popping has slowed to one pop per second.
You can also make your own popcorn on the stove in a pot with a tight-fitting lid. To keep it on the lighter side, use a tablespoon of coconut oil. Air-popped and microwave popcorn with just a dash of salt or seasoning is just one of many ways to enjoy this nutritious snack.
Here are some creative recipes to try:. Popcorn is low in calories and makes a great snack addition to a healthy weight loss plan. Because popcorn is also a great source of dietary fiber, it can also help keep you satisfied and fuller longer in between meals. If you make your own popcorn at home, a 1-cup serving of air-popped popcorn contains around 31 calories. If you add butter, salt, or other flavorings, the calorie count may increase slightly.
Microwave popcorn is generally considered safe for consumption, especially when it does not contain excessive butter, seasonings, or other additives. However, in some cases, butter-flavored microwave popcorn may cause damage to the lungs if large quantities are inhaled over time. Studies show that "popcorn lung" is preventable, however, if consumers allow the bag to fully cool before opening, inhaling, and consuming. Some experts have expressed concerns about a substance known as perfluorooctanoic acid PFOA which lines the bags of most microwave popcorn bags.
PFOA is the same substance used for coating many non-stick pans. However, the FDA has determined that the amount used in microwave bags is safe. Given that PFOA levels tend to accumulate in the body over time, further research may still be needed to evaluate the long-term risks of PFOA in frequent microwave popcorn eaters.
Get nutrition tips and advice to make healthy eating easier. Analysis of popcorn Zea mays L. Antioxidants Basel. Department of Agriculture. FoodData Central.
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