Popcorn is an all-time favorite snack. Just the smell of freshly popped popcorn can make anyone’s mouth water. Fortunately for us, popcorn is also a great healthy snack that can help curb the mid-afternoon cravings. That is because popcorn is a whole-grain, thus a great source of fiber. High-fiber foods can make you feel full sooner, satisfying hunger for longer periods of time. But you probably already knew that.
The news is that a recent study found that popcorn is also rich in polyphenols, a very common type of antioxidant. Antioxidants are substances that protect the body against the action of free radicals, toxic compounds that can cause cell damage, and contribute to the development of several chronic diseases. In addition, there is considerable evidence that link polyphenols to the prevention of cardiovascular diseases, cancer, osteoporosis, neurodegenerative diseases, and diabetes.
Polyphenols are usually found in fruits, vegetables, cereals, tea, wine, chocolate, and coffee. However, the new study found that polyphenols are more concentrated in popcorn than in fruits and vegetables. This means that you can get more of the good stuff from one serving of popcorn than from one serving of sweet corn, for example. However, before you dive into the movie theater popcorn, beware of common food traps that could easily contribute to the enlargement of your waistline.
Keep in mind that preparation is an important factor. Adding oil, butter, or sugar to the popcorn can increase the total number of calories considerably. For a slim snack, stick to air popped popcorn.
| Air popped, 1 cup
Homemade, oil, 1 cup Microwave, oil, 1 cup Caramelcrisp® popcorn, 1 cup |
31 kcal 40 kcal 64 kcal 140 kcal |
You also want to watch the amount of salt you put on your popcorn. Remember that consuming highly salted foods can contribute to high blood pressure in those who are genetically susceptible. Be aware that the upper limit of sodium per day is 2,300 mg, the equivalent of one teaspoon of salt. So, hold the shaker. Finally, be aware of the portion size. It is very easy to overconsume popcorn, especially when you are mindlessly snacking in front of the TV or at the movies. According to the USDA’s My Plate, three cups of popped popcorn corresponds to a one ounce equivalent of whole grain, which would be an appropriate serving size for a snack.
References
“A Snack with Even Higher Antioxidant Levels than Fruits and Vegetables.” Medical News Today. Available at http://www.medicalnewstoday.com/releases/243369.php. Accessed in April 2012.
Boyle, M. and Long, S. Personal Nutrition. Belmont, CA: Wadsworth Cengage Learning. 2010.
Scalbert, A. et al. “Polyphenols: Antioxidant and Beyond.” The American Journal of Nutrition. Available at http://www.ajcn.org/content/81/1/215S.full. Accessed in April 2012.
Wardlaw, G. and Smith, A. Contemporary Nutrition. New York: McGraw-Hill. 2009.
“What Counts as an Ounce Equivalent of Grains?” USDA. Choose My Plate. Available at http://www.choosemyplate.gov/food-groups/grains-counts.html#. Accessed in April 2012.