The benefits of popcorn increase significantly when consumed in moderation and prepared healthily without using any oils.
To discover the most important health benefits of popcorn, visit our article on the evercare website.
In it, we cover all the details about popcorn and highlight various preparation methods.
What is popcorn?
Popcorn is a type of corn kernel that is considered a popular snack and can be prepared in various ways, some of which are healthy, while others include less nutritious ingredients.
Many types of popcorn are available, such as pre-packaged microwave popcorn that can be prepared in just two minutes, caramel popcorn made with added sugar and butter, and many other diverse varieties.
These corn kernels transform into delicious popcorn when exposed to heat, causing the kernels to expand and pop due to their moisture content.
You can healthily enjoy popcorn without compromising your diet or consuming harmful, high-calorie ingredients.
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The Nutritional Value of Popcorn
Popcorn is a good source of essential vitamins and minerals for the body, boasting high nutritional value due to its components.
Here is the nutritional content found in every 100 grams of air-popped popcorn:
- Calories: 387 kcal
- Protein: 13 g
- Fat: 5 g
- Carbohydrates: 78 g
- Fiber: 15 g.
These are the basic nutrients present in popcorn. But what about the vitamins and minerals it contains?
Popcorn provides a variety of multivitamins and minerals in amounts that align with the daily requirements of the human body, along with essential minerals and fiber.
For every 100 grams of popcorn, here are the approximate percentages of daily needs provided:
- Vitamin B1: 7%
- Vitamin B3: 12%
- Vitamin B6: 8%
- Zinc: 21%
- Iron: 18%
- Potassium: 9%
- Magnesium and Phosphorus: 36%
- Copper: 13%
- Manganese: 56%
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The Top Benefits of Popcorn
Many people consider popcorn as just a snack to enjoy while watching an exciting movie or during social gatherings with friends and family.
However, the truth is that popcorn has significant health benefits for both men and women.
Popcorn is rich in dietary fiber, vitamins, and antioxidants, which help combat various diseases and reduce their spread in the body.
Additionally, when prepared healthily—without hydrogenated oils or sugar—it can aid in weight loss. Here are some main health benefits you can gain from popcorn:
Here are some of the main health benefits you can gain from popcorn:
- Popcorn for Weight Loss:
Due to its low calorie content, popcorn can be included in snacks without worry, as long as it is prepared healthily without oils.
- Popcorn for Children:
Popcorn is one of the tastiest snacks that children love, and it can enhance their digestive health due to its fiber content, it also helps children feel full.
However, it's important to avoid giving popcorn to children under the age of four due to the risk of choking.
- Popcorn for High Blood Pressure:
Some may think that popcorn is harmful for people with high blood pressure, especially when prepared with added salt.
However, the potassium, calcium, and magnesium in popcorn can help reduce high blood pressure, provided it is made with salt that is free of sodium.
- Popcorn for Diabetics:
People with diabetes can enjoy a moderate amount of popcorn daily, as its fiber content helps absorb sugar, which helps regulate blood sugar levels.
The recommended amount for diabetics is about one ounce per day, prepared by heat alone, without oils or sweeteners.
- Popcorn for Cancer Patients:
It may surprise some that popcorn has benefits for cancer patients.
The antioxidants in popcorn can help fight breast cancer and prostate cancer, and the polyphenols found in popcorn help resist free radicals.
- Popcorn for Pregnant Women:
Popcorn, being rich in natural fiber, can help regulate bowel movement, alleviating constipation during pregnancy.
It also contains proteins that help reduce blood clotting risks, additionally, it provides essential vitamins and minerals important for the health of the mother.
- Popcorn for Heart Disease Patients:
The fiber in popcorn helps remove cholesterol build-up in the heart's arteries and blood vessels, reducing the risk of heart disease, atherosclerosis, and strokes.
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Healthy Popcorn Preparation Methods for Weight Loss
You can enjoy the health benefits of popcorn and use it for weight loss by preparing it in the following way:
- Prepare a suitable amount of corn kernels (popcorn).
- Take a bowl and add 3 tablespoons of olive oil.
- Add a small amount of salt.
- Then, add the popcorn to the oil.
- Place the bowl on the stove over medium heat.
- Wait for the kernels to pop, then enjoy your healthy popcorn.
Alternatively, you can skip the olive oil and prepare the popcorn using a microwave.
Place the kernels in a microwave-safe container, cover it well, and microwave for two minutes, checking occasionally until all the kernels have popped.
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FAQs about the Benefits of Popcorn
Does Popcorn Cause Weight Gain?
No, popcorn can be prepared in a healthy way without using any oils, making it suitable for inclusion in meals when following a weight loss diet.
What are the Benefits of Popcorn for Women?
Popcorn contains beneficial nutrients that can enhance overall health for both women and men.
How to Eat Popcorn for Weight Loss?
You can prepare microwave popcorn or use an air fryer without any oils to help with weight loss.
Is Popcorn Empty Calories?
Three and a half cups of popcorn kernels contain approximately 110 calories.
