A snack you can happily eat to your heart’s content | Photo Credit: iStock Images
Key points
- When it comes to snacking, the items we eat can make a difference in our health.
- Unhealthy potato chips (mashed potatoes) and any other crunchy fried foods will add calories to your diet.
- How about a snack that you can have at home in 5-10 minutes and also reduce the risk of cancer, hypertension, stroke, etc.?
Whatever the origin of popcorn, it is woven into regional traditions around the world. In the Punjab of India, they are an intrinsic part of the Lohri festival, just like in the Makar Sankranti festival of Maharashtra. Popcorn has been found in cemeteries in South America. Popcorn was an integral part of South American culture, especially the Aztecs. And now it is essential for theater circuits and even for watching soap operas at home.
You don’t have to worry about the unhealthy fats that can come with commercially packaged popcorn boxes or ready-to-popped packages of corn kernels. This snack that is more filling than most other snacks and doesn’t rely on a deep fryer for flavor can be made from scratch in minutes with no special equipment other than a large pot.
It is so versatile that you can prepare it just before a big party in your house, or plan to watch a movie in the living room, or prepare it for dinner. With its many virtues, popcorn is the snack that really fills you up. Early American immigrants ate it in a bowl with milk and sugar, just like the cornflakes or rice chips we eat today.
Why popcorn is your snack:
- Popcorn is an unprocessed whole grain: The secret behind its opening action is the moist, starchy core within the fibrous outer shell or hard core. Always store in an airtight container. Whole grains are a great food source compared to processed foods. The US Federal Dietary Guidelines say that half of all grains eaten should be whole grains, and popcorn contains more fiber per serving than whole grain bread.
- Popcorn is rich in fiber: Popcorn contains nearly 4 grams per 4-cup serving and contains a significant amount of polyphenols that can help lower blood sugar levels and aid digestion. Many people also like corn kernels. Add condiments and either one makes a delicious snack.
- Little or no oil (fat) is required to cook popcorn: You can use an air blower to minimize the amount of oil used to pop popcorn, registered dietitian nutritionist Julien Chamoun of RD Nutrition Counseling in New Jersey tells CNN.com. So there go your concerns about the buildup of cholesterol, LDL, triglycerides, etc.
- Great diet to lose weight as it gives signs of satiety quickly: Popcorn is a filling snack because of the volume it takes up in the stomach, which prevents us from overeating, Chamoun tells CNN. Popcorn has been shown to be more filling than French fries, which means you’ll feel fuller after eating it.
- Full of antioxidants, anti-cancer ability: According to heart.org, popcorn is also a good source of polyphenols, which are antioxidants that have been linked to better blood circulation and digestive health, as well as a potentially lower risk of certain types of cancer.
- It is a versatile source: You can prepare a variety of combinations. This snack gives you the opportunity to be creative and make your own combinations. Make it a savory mix, a sweet or a bit of both, you can customize your bowl based on what your taste buds are telling you.
- You can make it (healthier) at home: Maya Vadiveloo, an assistant professor in the department of nutrition and food sciences at the University of Rhode Island, tells heart.org, “Movie popcorn is very different from popcorn at home.” A tub of movie theater popcorn can contain up to 1,090 calories and 2,650 milligrams of sodium. “Even popcorn from a small movie theater has significant calories and is very high in salt,” adds Vadiveloo.
When air-popped and lightly seasoned, popcorn is an efficiently healthy snack. That’s because it’s a whole grain, and high-fiber whole grains have been linked to a lower risk of heart disease, diabetes, some cancers, and other health problems.
If you want to make a cheat meal or cheat snack, here’s an idea. Toss freshly popped popcorn with melted butter, coconut oil, or olive oil so the seasoning adheres, then sprinkle over your toppings of choice.
However, be careful. Due to some disastrous choking incidents, many foreign states prohibit feeding this food to a child under 5 years of age. Even adults should eat it carefully like any other food, preferably sitting down, to avoid mishaps.
Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your physician or health care professional if you have specific questions about any medical matter.
