Popcorn is often relegated to the realm of movie theatres and casual snacking, but this humble grain has qualities that elevate it to the status of a superfood. A closer look at popcorn reveals it is not just a light and tasty treat but also a powerhouse of nutrients and health benefits. NMTBP examines why popcorn deserves a prominent place in your diet

Nutritional Profile

Popcorn is a whole grain containing all three parts of the grain kernel: the bran, germ, and endosperm. This composition is key to its nutritional benefits. A single serving of air-popped popcorn (about three cups) offers:

• Calories: Approximately 90
• Fibre: Around 3.5 grams
• Protein: 3 grams
• Fat: 1 gram (almost negligible)
• Carbohydrates: 18 grams

In addition to being low in calories, popcorn is rich in fibre, which aids in digestion and helps maintain a feeling of fullness, making it an excellent snack for weight management

Affordable, easily attainable popcorn! Take that, you miracle-promising superfoods with your exorbitant price tags and exuberant food miles. (Acai and goji berries, are you listening?)

Antioxidant Properties

Researchers at the University of Scranton in Pennsylvania have found that popcorn, already known as a great source of fibre, also contains higher levels of antioxidants than some fruits and vegetables, which could make it the new superfood for snacking

Antioxidants are vital compounds, often found in plants, which help repair the damage from molecules known as free radicals. Consumption of foods containing high levels of antioxidants has been linked to a reduced risk of cancer

Joe Vinson, Professor of Chemistry at Scranton and a pioneer in analysing healthful components in chocolate, nuts and other common foods, explained that the polyphenols are more concentrated in popcorn, which averages only about 4 per cent water, while polyphenols are diluted in the 90 per cent water that makes up many fruits and vegetables

In another surprising finding, the researchers discovered that the hulls of the popcorn – the part that everyone hates for its tendency to get caught in the teeth – actually has the highest concentration of polyphenols and fibre

“Those hulls deserve more respect,” said Vinson. “They are nutritional gold nuggets”

The overall findings led Vinson to declare, “Popcorn may be the perfect snack food. It’s the only snack that is 100 per cent unprocessed whole grain. All other grains are processed and diluted with other ingredients, and although cereals are called “whole grain,” this means that over 51 per cent of the product’s weight is whole grain. One serving of popcorn will provide more than 70 per cent of the daily whole grain intake. 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”

The study found that the amount of polyphenols found in popcorn was up to 300 mg a serving compared to 114 mg for a serving of sweet corn and 160 mg for all fruits per serving. One serving of popcorn will provide 13 per cent of an average intake of polyphenols a day

Heart Health

The high fiber content in popcorn contributes to heart health. Fiber helps reduce levels of LDL cholesterol (the “bad” cholesterol) in the bloodstream, lowering the risk of heart disease. Additionally, whole grains like popcorn have been linked to a decreased risk of cardiovascular conditions

Blood Sugar Regulation

Popcorn’s whole grain status also means it has a lower glycemic index compared to many other snack options. This means it causes a slower and more gradual rise in blood sugar levels, which is beneficial for maintaining steady energy levels and avoiding spikes that can lead to insulin resistance over time

Weight Management

For those looking to manage or lose weight, popcorn is an ideal snack. Its high fiber content promotes satiety, helping you feel fuller longer. Because it is low in calories, you can enjoy a generous serving without worrying about excess calorie intake. Air-popped popcorn is the best option for those monitoring their weight, as it avoids the added fats and sugars found in many commercial varieties

Versatility and Convenience

Popcorn is incredibly versatile. It can be seasoned with a variety of herbs and spices to cater to different taste preferences without adding excessive calories or unhealthy ingredients. Whether you prefer a savory snack with a sprinkle of nutritional yeast and garlic powder or a sweet treat with a touch of cinnamon and cocoa powder, popcorn can be customized to suit your cravings

Take care, however. The way you prepare and serve popcorn can quickly put a dent in its healthful qualities. Cook it in a potful of oil, cover it in butter or the fake butter used in many movie theatres, pour on the salt, and eat it as ‘kettle corn’ cooked in oil and sugar – and popcorn quickly becomes a nutritional nightmare loaded with fat and calories

“Air-popped popcorn has the lowest number of calories, of course,” Vinson said. “Microwave popcorn has twice as many calories as air-popped, and if you pop your own with oil, this has twice as many calories as air-popped popcorn. About 43 per cent of microwave popcorn is fat, compared to 28 per cent if you pop the corn in oil yourself.” Air-popped popcorn can be a little tasteless, so you can try seasoning it with a drizzle of olive oil and some herbs and spices instead of salt

Be aware that popcorn can’t replace fresh fruits and vegetables in a healthy diet. Fruits and vegetables contain vitamins and other nutrients that are critical for good health but are missing from popcorn, such as Vitamin C

Popcorn’s journey from a simple snack to a recognised superfood is backed by its impressive nutritional profile and health benefits. Rich in fibre, antioxidants, and whole grains, popcorn supports heart health, aids in weight management, and provides a convenient, versatile snack option. So, next time you’re looking for a healthy and satisfying treat, consider reaching for a bowl of air-popped popcorn. Your body – and taste buds – will thank you