Popcorn often gets a bad rap for being an unhealthy snack, but the truth is, popcorn is chock-full of healthful antioxidants, particularly polyphenols. Polyphenols are compounds found in plant-based foods that have numerous health benefits, such as helping the body fight cancer and promoting better heart health. So if you’re a popcorn lover, get ready to feel good about your snack choice!
Popcorn: A Whole Grain Powerhouse
Not only is popcorn an unprocessed whole grain, but it is also an incredibly dense source of polyphenols, with most of these antioxidants residing in the hull – that pesky fiber that often gets stuck in your teeth. According to Joe Vinson, Ph.D., a researcher at the University of Scranton in Pennsylvania, these hulls are actually “nutritional gold nuggets.”
Vinson says, “Popcorn may be the perfect snack food. It’s the only snack that is 100 percent unprocessed whole grain. All other grains are processed and diluted with other ingredients, and although cereals are called ‘whole grain,’ this simply means that over 51 percent of the weight of the product is whole grain. One serving of popcorn will provide more than 70 percent of the daily intake of whole grain.”
Heart Health and Cancer Prevention
Research has shown that the antioxidant polyphenols in popcorn can help improve heart health and possibly prevent certain types of cancer. A study from the American Heart Association found that individuals with the highest levels of polyphenols in their blood had a significantly lower risk of heart disease and stroke than those with lower levels.
In another study published in the journal Cancer Prevention Research, researchers discovered that polyphenols in whole grains, including popcorn, may help to prevent colon cancer. Although the link between popcorn and cancer prevention is still being studied, the high antioxidant content in this snack food does contribute to overall health and well-being.
Choosing the Best Popcorn for Your Health
Of course, not all popcorn is created equal. To maximize the health benefits of this fiber-rich snack, make sure you choose organic, non-GMO popcorn kernels. Pre-packaged and microwave popcorn can contain added chemicals, unhealthy oils, and excessive amounts of sodium. Instead, opt for air-popped or stove-top popcorn, which allows you to control the ingredients, ensuring you get the healthiest version possible.
Healthy Popcorn Toppings
While plain popcorn offers a slew of health benefits, why not take it a step further and add some additional nutrients with healthy toppings? Here are some ideas to create a popcorn treat that tastes great and delivers even more health benefits:
- Lightly coat air-popped popcorn with a spray of olive oil, and sprinkle with nutritional yeast to add a cheesy, savory flavor along with B-vitamins.
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Drizzle with heart-healthy dark chocolate or antioxidants-rich melted berries to satisfy a sweet craving.
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For a spicy kick, add a dash of hot sauce or chili powder to boost your metabolism and improve digestion.
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Mix air-popped popcorn with your favorite nuts and dried fruits for a trail mix-inspired snack that packs extra vitamins, minerals, and healthy fats.
The Bottom Line
Thanks to its whole grain goodness and impressive polyphenol content, popcorn is a snack choice that you can feel good about indulging in. Just remember to choose organic, non-GMO kernels and opt for air-popped or stove-top preparation methods to maximize the health benefits. So go ahead, grab a handful of popcorn and enjoy the guilt-free crunch!
