Popcornis one of the most consumed snacks. It is packed with important nutrients and offers a variety of health benefits.
However, it is prepared with a large amount of fat and salt that can cause overeating. Therefore, it is very important to prepare it correctly.
It can be a healthy or unhealthy option depending on how you prepare it.
In the article "Benefits, harms, nutritional value of popcorn", "How many calories in popcorn, what is it good for" topics will be discussed.
What Is Popcorn?
An "exploding" when exposed to heatEgypt type. At the center of each corn grain is a small amount of water, which expands when heated and eventually causes the grain to burst.
PopcornIt is considered a whole grain food consisting of a hard endosperm, hull, or husk containing a starchy core. When heated, the pressure inside the hull increases and eventually the corn pops.
In addition to the types that can be popped in the microwave, it can be made in small devices especially made for popping corn variety of popcorn vardır.
Historically, it has been used by cultures for more than 6.000 years since corn was an important part of many cultural diets in ancient times. popcornThere is evidence of consumption of
The simple heating of dry corn over fire is the first popcorncaused the emergence of
Popcorn's previous archaeological discovery was in Peru, but in New Mexico and Central America about 5000 years ago. your popcorn remains were found.
Popcorn Nutrition Value
It is a whole grain food and naturally high in some important nutrients. Many studies have linked whole grain consumption with a reduced risk of inflammation and heart disease.
100 gram Nutritional content of popcorn is as follows:
100 grams of popcorn 387 caloriesIt contains 13 grams of protein, 78 grams of carbohydrates and 5 grams of fat.
This amount also provides around 15 grams of fiber. That's why it's one of the best sources of fiber.
What Are the Benefits of Popcorn?
Polyphenols are high in antioxidants
polyphenolsare antioxidants that help protect cells against damage from free radicals. A study conducted at the University of Scranton popcornshowed that it contains a large amount of polyphenols.
Polyphenol is linked to a variety of health benefits. This includes better blood circulation, better digestive health, and a reduced risk of many diseases.
Several studies have also shown that polyphenols can reduce the risk of cancer, including prostate and breast cancer.
High in fiber
It is a very high fiber snack. According to research, dietary fiber reduces the risk of many diseases such as heart disease, obesity, and type 2 diabetes. Fiber also helps with weight loss and improves digestive health.
The recommended daily intake of fiber is 25 grams for women and 38 grams for men. 100 grams of popcornIt contains 15 grams of fiber, which is a sign that it is a suitable nutrient to meet your daily fiber needs.
Supports bone development
Popcorn Because it contains significant amounts of manganese, it is a good source of nutrients that can help build and maintain healthy bones.
ManganeseIt is a complementary food that helps support bone structure (especially in people susceptible to weak bones, such as menopausal women) and is known to protect against osteoporosis, arthritis and osteoarthritis.
Improves digestion
Popcornare whole grains, such as cereals containing endosperm, germ, and bran.
Popcorn Because it is a whole grain, it contains all the fiber in the bran, where vitamins such as B-complex vitamins and vitamin E are stored.
PopcornThe high fiber content in it supports normal bowel movements and prevents constipation. Fiber stimulates the peristaltic movement of the flat intestine, works the muscles and stimulates the secretion of digestive juices, both of which help keep the entire digestive tract healthy.
Soluble fiber, a type of fiber found in whole grains, helps lower cholesterol levels by binding to cholesterol in the small intestine and prevents its absorption in the bloodstream.
Lowering total cholesterol reduces the risk of cardiovascular conditions (heart attack, stroke, and atherosclerosis) later in life, and also prevents pressure on the heart and arteries, as blood can flow easily.
Regulates blood sugar
Fiber also has a great effect on blood sugar in the body. Fiber helps regulate the release and management of blood sugar and insulin levels better than people with low levels and reduces the risk of developing type 2 diabetes. For those with diabetes, consuming enough fiber helps reduce these fluctuations in blood sugar.
Therefore, you can visit our popcornIt is a great snack due to its fiber content. Remember, portion control is key and avoid adding high sugar or high-fat sauces for a nutritious snack.
Prevents the formation of cancerous cells
Recent research, popcornrevealed that it contains a large amount of antioxidants. Antioxidants eliminate and scavenge free radicals associated with various ailments in the body, such as cancer.
Free radicals are responsible for the mutation of healthy DNA cells in cancer cells. Popcorn consumption helps to reduce these risks.
Prevents premature aging
In addition to cancer, it inhibits age-related symptoms such as free radicals, age spots, wrinkles, blindness, macular degeneration, cognitive decline, muscle weakness, dementia, Alzheimer's disease, osteoporosis, hair loss and others.
Popcorn Since it contains powerful antioxidants, it prevents premature aging by countering the effects of free radicals.
Does Popcorn Build Weight?
It is high in fiber and relatively low in calories compared to energy density. All these are the characteristics of a food that helps to lose weight.
With 31 calories per cup popcornContains far fewer calories than other popular snack foods.
In a study popcorn and feelings of satiety after eating potato chips. 15 calories popcornIt was found to feed 150 calories of potato chips.
Is popcorn eaten in a diet?
It helps to lose weight due to the reasons listed above, so it is a snack that can be consumed while dieting. The important thing here is to consume it in its dosage. If you eat too much, you may gain weight because you will take in too many calories.
The package of popcornThe ones sold at home are not as healthy as those prepared at home. Many products are made using hydrogenated or partially hydrogenated oils that contain harmful trans fats.
Studies,trans fatsassociated with an increased risk of heart disease and other serious illnesses.
The method of preparation is important
Despite the benefits listed above, the way it is prepared greatly affects its nutritional quality.
It is very low in calories when popped at home, but some ready-made varieties are quite high in calories.
Varieties purchased from movie theaters are often made with unhealthy oils, artificial flavoring, and high amounts of sugar and salt.
These ingredients not only add a significant amount of calories but also cause it to be unhealthy.
Diet and Fat Free Popcorn Recipe
Here making healthy popcorn A simple recipe for:
How to Make Popcorn?
Materials
- 2 tablespoons of olive oil
1/2 cup corn kernels
- 1/2 teaspoon of salt
Instructions
- Put the oil and corn grains in a large pot and cover.
- Cook over medium-high heat for about 3 minutes or until the explosion stops.
- Remove from heat and pour into serving plate.
Add salt.
As a result;
PopcornIt is high in some important nutrients, such as vitamins, minerals, and polyphenol antioxidants.
It is also one of the best sources of fiber. Preparing it in a healthy way and consuming it in moderation even helps weight loss.
