Popcorn as healthy as veggies? How you pop it makes the difference

Nothing goes better with a TV show or a movie than freshly popped popcorn.

But, popcorn can become a nutritional nightmare once it is drenched in butter and salt. Now, chemist Joe Vinson and his team at the University of Scranton in Pennsylvania are looking at the unsung health benefits of plain, unadorned popcorn.

“Microwave popcorn is healthier than other snacks. It has more fiber, more polyphenols, and less calories, less fat,” said Vinson.

According to Vinson's research, one serving of popcorn contains high levels of healthy antioxidants called polyphenols.

The study found that there were 300 mg of polyphenols in a serving of popcorn, compared to 160 mg in a serving of fruit. This is due to the fact that fruit and vegetables have high water content and the healthy antioxidants are diluted. Popcorn is only 4 percent water – compared to the 90 percent water that makes up many fruits and vegetables – so the concentration of polyphenols is much higher in the snack food because it is not as diluted.

Polyphenols may combat deadly diseases like cancer and heart disease, but none of popcorn’s great health benefits are found in the white fluffy part of the food: “If you want the maximum benefit to your health – the fiber and the antioxidants – then you need to eat that little kernel, despite the fact that it sticks between your teeth,” Vinson said.

Researchers also said that microwaving, or air-popping, popcorn does not affect its antioxidant levels. 

Vinson called popcorn the perfect snack food: “It's the only snack that is 100 percent unprocessed whole grain,” he said. “All other grains are processed and diluted with other ingredients...One serving of popcorn will provide more than 70 percent of the daily intake of whole grain. The average person only gets about half a serving of whole grains a day, and popcorn could fill that gap in a very pleasant way."

Popcorn contains three times more fibre by weight than sunflower seeds, keeping you feeling fuller for longer, as well as balancing your blood sugar levels (so no mood swings or cravings for sweet snacks) and helping to lower 'bad' LDL cholesterol. 

But the good news is not over. Popcorn also contains a number of vitamins:  folate, niacin, riboflavin, thiamin, pantothenic acid, and vitamins B6, A, E and K.  A serving of popcorn contains about 8 percent of the daily value of iron, with lesser amounts of calcium, copper, magnesium, manganese, phosphorus, potassium and zinc.  The popcorn hull is the source of much of the food's nutritional value.  Hulls contain beta-carotene, lutein and zeaxanthin that are important in maintaining eye health.

However, Vinson warned that it is very easy to turn this healthy snack into an unhealthy one. Air-popped popcorn is much lower than calories than microwave popcorn – although slathering on butter, oil and other ingredients can cause the calorie and fat content to rise exponentially.
Also, Vinson added that popcorn cannot replace fruits and vegetables in a healthy diet because fruits and vegetables contain essential vitamins and other nutrients that popcorn lacks.

But if you’re craving a crunchy, healthy snack, look no further than a bag of microwavable popcorn.

Here is an idea for a healthy snack

Dilly lemon munch - Yield: 2 quarts

Ingredients

• 2 quarts popcorn popped 
• 2 tablespoons shredded lemon peel
• 1 teaspoon dill weed
• Optional: 1/2 teaspoon low-sodium salt

Directions

1. Toss popcorn with lemon peel and dill weed.
2. Flavor enhances as popcorn stands.

Sources: http://www.scranton.edu/ , http://www.acs.org/, http://www.ars.usda.gov/, http://resources.popcorn.org/nutrition/