Popcorn corn: nutritional facts, they are healthy?

Popcorn is one of the snacks most popular in the world.

When we go to the cinema, the first thing that comes to mind is the fresh popcorn, salt, light, natural, with cheese, with a spicy sauce, with lemon, with butter, with extramantequilla and with caramel.

Despite its bad reputation, the popcorn is loaded with nutrients necessary for your body. In fact, they are the most healthful snacks that exist, but, due to the large amounts of fat, sugar and salt added, they become junk food.

If you are a person who enjoys popcorn as I, and you want to take care of your health as well as your figure, then the best way to prepare them is to do it yourself.

Today I will talk about the nutritional information of popcorn, as well as their positive and negative effects on your body.

what are popcorn corn?

Popcorn is a special type of corn, which when exposed to heat, the grains explode, producing a characteristic sound. In the center of the seed there is a small amount of water that expands with heat, forming steam and eventually causing the explosion. The release of this steam makes the popcorn “jump” when you are ready.

The sample older of a popcorn corn was discovered in New Mexico and is believed to have more than five thousand years old.

the United States is the country that consumes more popcorn, approximately 500 million pounds per year.

nutrition Information popcorn corn

Many people are concerned with their health. The “the wave of fitness” is at its peak and all want to consume the best supplements, food, diets, organic products, among other things. But what many don’t realize, is that the popcorn are whole grains, which makes them a whole food with large amounts of important nutrients for you.

in Addition to the benefits already known as digestion is improved, the studies link the consumption of whole grains to the following ( 1 , 2 , 3 , 4 ):

    the

  • Reduction of inflammation cell.
  • the

  • Decreased risk of heart disease.

100 grams (3.5 ounces) of popcorn prepared with hot air contain ( 5 ):

    the

  • Energy: 380 calories.
  • the

  • Protein: 13 grams.
  • the

  • Fat: 5 grams.
  • the

  • Carbohydrates: 78 grams.
  • the

  • Fiber: 15 grams
  • the

  • Thiamine (vitamin B1): 7% of the recommended daily intake.
  • the

  • Niacin (vitamin B3): 12% of IDR.
  • the

  • Pyridoxine (vitamin B6): 8% IDR.
  • the

  • Iron ON Hem: 18% of IDR.
  • the

  • Magnesium: 36% of the IDR.
  • the

  • Match: 36% of the IDR.
  • the

  • Potassium: 9% of the IDR.
  • the

  • Zinc: 21% of the IDR.
  • the

  • Covers: 13% of IDR.
  • the

  • Magnesium: 56% of IDR.

Contains High Amounts of Antioxidants Called Polyphenols

A study by the University of Scranton found that popcorn contains large quantities of polyphenols. What are phytonutrients that act as natural antioxidants , that help your cells protect themselves from damage caused by free radicals.

The consumption of polyphenols has benefits such as ( 6 , 7 ):

    the

  • They improve the circulation of your blood.
  • the

  • They enhance the health of your digestive system.
  • the

  • to Reduce the risk of other diseases.

Other studies have shown that the consumption of polyphenols can reduce the risk of cancer, including prostate and breast cancer ( 8 , 9 ).

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Other studies have shown that the consumption of polyphenols can reduce the risk of cancer, including prostate and breast cancer ( 8 , 9 ).

Popcorn corn is an excellent source of fiber

it was Found that the adequate intake of fiber can help you lose weight and promote the health of your digestive system ( 13 , 14 , 15 ). The recommended daily intake is:

    the

  • heart Disease.
  • the

  • Obesity.
  • the

  • type 2 Diabetes.

however, most people do not consume sufficient amounts of fiber during the day. Here is when the popcorn turns on his allies, since 100 grams of popcorn contains 15 grams of fiber ( 5 ).

    the

  • 25 grams per day for women.
  • the

  • 38 grams per day for men.

Popcorn corn can help you lose weight and body fat

A scientific study compared the satiety of two different snacks popular:

    the

  • They are low in calories.
  • the

  • They have a low energy density.
  • the

  • Contains large quantities of fibre .

The results of the study were shocking: it was found that 15 calories of popcorn have the same effect on satiety than 150 calories of potato chips ( 16 ).

    the

  • Popcorn
  • the

  • chips.

Popcorn can help you consume fewer calories, in addition to promoting weight and fat loss because:

however, moderation is the key so that the popcorn can help you to have a healthy life.

    the

  • They have a low calorie content.
  • the

  • Its low energy density.
  • the

  • High fiber content.
  • the

  • Increased satiety when finished.

Remember that a correct diet must be complete, balanced, sufficient, adequate, and varied, and the popcorn can be part of it.

Popcorn instant of the microwave oven may be harmful for your body

microwave Popcorn can also contain a chemical called diacetil, which is found in the artificial flavor of the butter.

    the

  • Attention Deficit Disorder and Hyperactivity disorder (ADHD).
  • the

  • Low birth weight.
  • the

  • Problems in the gland tireoidea , among others.

Although the risk of consuming microwave popcorn in the general population has not been identified, the results have been found in animals.

In animal studies, it has been discovered that, by breathing in diacetil, the airways are damaged, favoring diseases in the lungs ( 20 , 21 , 22 ).

To make things worse, many brands of microwave popcorn use hydrogenated oils or partially hydrogenated, contain trans fats harmful. The studies have linked the consumption of these fats to an increased risk of heart disease, as well as other serious diseases ( 23 , 24 , 25 , 26 , 27 ).

Although some brands of microwave popcorn claim to be free of these dangerous chemicals, it is advisable to stay away from these products.

Prepare your own popcorn in a healthy way at home is very easy and does not expose your body to large amounts of hazardous chemicals or saline:

    the

  • Acid perfluorooctanoico (PFOA).
  • the

  • Diacetil.
  • the

  • Added chemical products.
  • the

  • Oils artificial hydrogenated or partially hydrogenated.
  • the

  • trans Fats.

Some Additional Ingredients or Methods of Preparation Used in Popcorn Corn are Not a Good Idea

A report from the Center for Science in the Public Interest (CSPI) found that a medium sized portion of popcorn in a string of popular films contained a quantity exaggerated 1,200 calories per serving before you add the butter.

in addition, different varieties of popcorn in cinemas, supermarkets or shops are submerged in:

The next time you find popcorn commercial, remember that you can:

    the

  • Fats unhealthy.
  • the

  • artificial Flavors.
  • the

  • artificial colours.
  • the

  • Large quantities of sugar and salt.

Popcorn prepared on the stove or in the hot air are the healthiest options. Here is a very simple recipe:

    the

  • to Be extremely high in calories.
  • the

  • Contains ingredients not healthy that increase the risk of different diseases.

How to prepare popcorn in a healthy way?

You can do a quick internet search and you’ll find videos and recipes creative with other options to prepare popcorn in a healthy way, and delicious.

    the

  • Three tablespoons of olive oil or coconut.
  • the

  • 1/2 cup grains, popcorn, raw without added ingredients.
  • the

  • 1/2 teaspoon of salt.
  • the

  • Chile is prepared to prove.

Another option for saborizar your popcorn is to add condiments, herbs and spices, both fresh and dehydrated.

If you feel like sweet popcorn sweet, you can add seeds, butter, walnuts, cinnamon, cocoa pieces, and even pieces of fruit dehydrated or natural yogurt.

To add other benefits to your health, you can sprinkle nutritional yeast, which has a taste similar to the seeds, and cheese, and contains important nutrients ( 28 ):

To create a dip or a condiment for popcorn, you can mix natural yoghurt, nutritional yeast and spices to taste such as pepper, oregano, and pepper.

    the

  • Proteins.
  • the

  • Fiber.
  • the

  • b-Vitamins
  • the

  • of minerals.

Your creativity is the limit, experimenting with different recipes and enjoying all the flavors that you can find.

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Real Corn Popcorn is super healthy

They are incredibly famous for their taste and high fiber content.

    the

  • Vitamins
  • the

  • Minerals.
  • the

  • Phytonutrients, antioxidants (polyphenols).

The key to getting the most from your benefits is to consume them moderately.

To include popcorn in your diet, they will help you lose weight, keep you satiated during the day and you can enjoy a variety of flavors, according to the recipes that you use to prepare them. In addition, you can carry them in all places, such as healthy snacks, even to the cinema.

Although it is possible to consume supplements of broccoli in the form of tablets or powders, they may not contain equivalent quantities of isothiocyanate or provide the same benefits that when you consume broccoli sprouted or broccoli mature ( 36 , 37 ).