Is popcorn useful for the body — 4 scientific facts

Popcorn is one of the healthiest and most popular snacks. Modern science emphasizes its high biological value.

Due to its nutrient content, popcorn has beneficial health properties. It can reduce body weight, improve bowel function and prevent a number of common diseases.

However, it is often prepared with a lot of fat, sugar and salt, which have a radically opposite effect. For this reason, the cooking method is extremely important.

What is popcorn?

Popcorn or popcorn is a "torn" corn grain when heated. A special kind of corn with a hard shell is used for cooking.

During exposure to high temperature (about 200 degrees), moisture evaporates inside the grain, which causes the rupture of the surface layer. When the corn bursts, starch , softened by steam, breaks out and expands, and then quickly turns into a foamy mass and solidifies.

There are three main varieties of popcorn that can be purchased in stores:

• Salty;
• Sweet (caramelized or covered with chocolate);
• With oil;
• With flavoring and aromatic additives.

However, all of these options are rich in fats, simple carbohydrates and harmful chemicals. They can have a negative impact on health.

Unsalted and unsweetened popcorn is considered the most useful.

Below is a comparative table reflecting the fat and carbohydrate content in various types of popcorn (in 100 grams):

Composition and calorie content

Popcorn has a high calorie content (about 387 calories per 100 grams) and a low glycemic index (42).

In the composition available the following nutrients:

100 grams of popcorn contains about 15 grams fiber , which makes it one of the leaders in terms of dietary fiber.

Scientists associate the use of popcorn with a number of benefits: from the prevention of cardiovascular and endocrine diseases to weight loss.

4 useful properties

Below are 4 main theses about the benefits of popcorn for humans (based on evidence).

1. It has an antioxidant effect

Popcorn contains many polyphenols. This group of substances has antioxidant activity, protecting every cell of the body from the effects of free radicals.

Popcorn fights oxidative stress and chronic inflammation. They are associated with the early development of chronic diseases of the cardiovascular and endocrine systems, as well as cancer. Similar information lead experts from Spain.

Research carried out under the supervision of scientists from Greece, demonstrate the ability of antioxidants in popcorn to prevent malignant degeneration of prostate cells in men and mammary glands in women.

2. Normalizes digestion

The dietary fibers that make up popcorn support the smooth muscles of the intestinal wall, ensuring timely excretion of feces.

Against the background of regular fiber intake, how claim scientists, constipation is extremely rare.

Fiber also supports the number of beneficial microorganisms in the intestinal lumen, inhibits the growth and reproduction of pathogenic and opportunistic forms.

During the interaction of dietary fibers with bacteria, butyrate is released. This substance improves the metabolism of colonocytes, prevents the appearance of tumors of the colon and rectum.

3. Helps to reduce weight

Popcorn is rich in fiber, which is an important attribute of a healthy diet and promotes weight loss .

Fiber causes rapid mechanical overflow of the stomach, which depresses hunger centers in the brain and reduces appetite for the next few hours.

Dietary fiber also has a positive effect on metabolism in adipose tissue, ensuring the timely destruction of adipocytes in order to obtain energy.

American scientists recommend consume corn and products based on it for the purpose of weight loss, as well as the prevention of obesity.

4. Reduces blood sugar levels

Experts claim that the inclusion of popcorn in the diet provides prevention of the development of type II diabetes mellitus, and also helps to control the course of the disease.

Popcorn does not cause sudden spikes in blood sugar (as it has a small glycemic index) and increases the sensitivity of peripheral tissue receptors to insulin, providing more efficient utilization of glucose by cells.

The American Dietitian Association advises eating up to 100 grams of popcorn per day. Such a portion is absolutely safe for both healthy people and patients with type II diabetes mellitus.

Possible harm

Some varieties of popcorn are dangerous and can cause significant harm to health.

The main enemy is considered to be popcorn intended for cooking in a microwave oven, as it contains the following dangerous chemicals:

1. Perfluorooctanoic acid . Regular ingestion of this substance into the body disrupts the thyroid gland, and in pregnant women it can lead to the birth of a fetus with a low body weight.
2. Diacel. Provokes the development of diseases from the bronchopulmonary system.
3. Hydrogenated oils. Increase the risk of chronic pathologies from the cardiovascular system and cancer.

You should refuse to buy popcorn intended for cooking in microwave ovens.

It is also important to carefully study the composition of popcorn before buying (especially ready-made). It often contains various oils, dyes, flavor enhancers, flavors and even preservatives. Their regular use can lead to a variety of health problems, from dyspeptic disorders to cancer.

However, even popcorn, devoid of any additives, can be dangerous to health. The most common side effects include:

1. Allergic reactions.
2. Obesity. Uncontrolled intake of popcorn, due to its high calorie content, can lead to the formation of excess fat depots.

Cooking at home

It is recommended to cook popcorn on the stove or in a specialized machine.

You will need:

• 2-3 tbsp olive oil;
• 100 grams of corn for popcorn;
• 1-2 grams of salt.

Recipe:

1. Place the corn in an enameled or ceramic container.
2. Add the oil. Mix thoroughly.
3. Put on medium heat and cook for about 3 minutes. It is necessary to keep the product on fire until the crackling sounds disappear.
4. Put the popcorn in a bowl, add salt (to taste).

In order to improve the taste properties, you can add spices, spices. Grated nuts, cinnamon, chocolate chips are ideal.

Conclusion

1. Popcorn is an extremely nutritious whole grain product, rich in minerals, vitamins and antioxidant substances.
2. With regular use, it normalizes the work of the gastrointestinal tract, lowers blood sugar levels, provides prevention of many chronic pathologies from the heart and blood vessels, the endocrine system, prevents the appearance of malignant tumor processes.
3. A special role is assigned to popcorn in order to reduce or maintain body weight.