Benefits and Harms of Popcorn

 

Health Benefits of Popcorn

Here are some potential health benefits of popcorn:

• Good Source of Minerals and Vitamins: Popcorn contains good amounts of essential minerals for the proper functioning of the body, including manganese, phosphorus, magnesium, zinc, iron, copper, and potassium. It also contains several vitamins, such as vitamin B3, vitamin B6, and vitamin B1.
• Rich in Fiber: Popcorn is very high in fiber, which has numerous benefits. It may reduce the risk of several diseases, such as type 2 diabetes, obesity, and heart diseases. Fiber helps promote digestive health by enhancing bowel movements. Every 100 grams of popcorn provides a significant portion of the daily fiber needs, which are 25 grams for women and 38 grams for men. Fiber also helps increase the feeling of fullness and satiety.
• Beneficial for Pregnant Women: The fiber in popcorn makes it a healthy snack for pregnant women suffering from constipation, as it can quickly relieve constipation.
• Rich in Antioxidants: Popcorn is a rich source of antioxidants like polyphenols, which are concentrated in the hull. These antioxidants help eliminate free radicals from the body, which are linked to the risk of many diseases.
• Can Be Included in Weight Loss Plans: Many wonder about the relationship between popcorn and dieting. Air-popped popcorn without added flavors is low in calories, sugars, and fats, and rich in fiber, making it a suitable part of a healthy and balanced diet for weight loss. However, some additions like butter, salt, and sugar can make popcorn an unhealthy choice. Excessive consumption of sugary foods can lead to weight gain, so it’s best to prepare popcorn with healthy ingredients for weight loss.

Potential Harms of Popcorn:

• Unhealthy Ingredients: The method of preparing popcorn greatly affects its nutritional quality. Commercially prepared popcorn can be very high in calories and unhealthy ingredients. A medium-sized popcorn at the cinema can contain up to 1200 calories, with large amounts of sugar, salt, artificial flavors, and high-fat cheese. To avoid this, popcorn can be prepared at home using healthy ingredients like olive oil, coconut oil, spices, and natural herbs.
• Fluorinated Compounds: Microwave popcorn bags can contain perfluorinated compounds (PFCs), which prevent oil from leaking out of the bags. These compounds break down when exposed to heat and turn into perfluorooctanoic acid, which is linked to an increased risk of cancer. A study published in Environmental Health Perspectives in 2013 indicated that perfluorooctanoic acid was associated with certain types of cancer and other health issues, including ADHD and thyroid problems.
• Hydrogenated Oils: Many microwave popcorn varieties are made using hydrogenated or partially hydrogenated oils, which are a type of trans fat classified as harmful fats. Numerous studies have linked the consumption of trans fats to an increased risk of heart disease and other serious health conditions.
• Nutritional Value: The table provides the nutritional value of various nutrients found in one cup (8 grams) of air-popped popcorn.

Tips for Preparing Popcorn in a Healthy Way

Certain practices can turn popcorn from a healthy snack into an unhealthy, high-calorie one, loaded with sugar, butter, oil, artificial sweeteners, or even some chemicals, which can negatively affect health and increase the risk of chronic diseases. Here are some tips for making a healthy snack out of popcorn:

• Use the hot air popping method, as heat alone is sufficient to make popcorn.
• Choose the oil carefully if you wish to use it. Extra virgin olive oil, walnut oil, and avocado oil are the best options, followed by canola oil. It is preferable to avoid using corn oil, sunflower oil, and soybean oil.
• Reduce the use of butter. If you wish to use it, it is recommended to use small amounts not exceeding two to three teaspoons at most.
• Use healthy flavorings, such as spices, chili, a dash of balsamic vinegar, or a small pinch of salt.