“Pop” some corn

Its evening tea time and you are looking for a healthy nutritious snack? It is Pop-corn time. Registered Dietician Preethi Rahul helps you understand some of the health benefits of consuming popcorn on World Popcorn Day

Popcorn by itself is a highly nutritious snack but the way it is prepared is what makes it junk food. Popcorn can be air-popped, microwaved or oil-popped out of which air-popped popcorn is the healthiest. Those made in microwaves or oil popped, the fat and salt content is extremely high. Air popped popcorn can be made according to ones palate.

Health benefits of air-popped popcorn

Low calorie snack
Popcorn is a low calorie snack that will help keeping a check on your weight. American Dietetic association has included it as a part of their healthy snacks that are high in fibre.  Being dense in fibre, it provides satiety without adding on fat.

Helps in better digestion
Being fibre dense it can prevent problems like constipation and diarrhoea. The fibre provides bulk that helps retain water, thus, prevents dehydration during diarrhoea and it also helps in easy emptying in case of constipation.

Immunity
Popcorn contains many nutrients that can help in better immunity. Fibre helps to detox and cleanse the body from harmful toxins. The iron and zinc help to scavenge free radicals and thus can protect against various metabolic diseases.

Maintaining healthy heart profile
Being free of cholesterol and containing minimal fat, air-popped popcorn is a heart-friendly snack. The natural sodium present in 100g of corn is only 8mg. It is the added salt that causes pressure fluctuations. Popcorn by itself does not cause any harm.

Diabetes prevention
Being a whole grain, popcorn helps in slow release of sugars in the blood stream, thus preventing sharp insulin spikes.  It is a great snack for diabetics as it contains nutrients like magnesium that can increase action of insulin.
 
Teeth-friendly
American Dental Association recommends pop-corn as a sugar-free snack for kids that reduce the incidence of dental caries. The fibre in the popcorn helps to slough off plaque.

Anti-cancer
Popcorn is one of the 11 foods listed by the National Cancer Institute as those that do not cause cancer. The anti-oxidant nutrients and fibre add are the prime reasons for popcorns anti-cancer activity.

Protection against hyperactivity
Air-popped unflavoured popcorn is free of added preservatives or chemicals. Thus, it is often recommended in the diet of kids or adults suffering from Attention Deficit Hyperactivity Disorder.
 
Prevents restless leg syndrome
Often at night you experience cramps in your legs which is commonly caused by magnesium deficiency. This is also called as restless leg syndrome. Air-popped popcorn contains as high as 144 mg magnesium/100 g. Thus popping some corn as an evening snack can help in better nerve functioning and improve sleep quality.
 

Diet inclusion tips:

• Squeeze some lime and add pepper instead of other artificial flavours to your popcorn
• Make a popcorn chikki as a snack for your kids. The high iron content and creativeness will definitely be appreciated
• Popcorn can be ground and added to the porridges of geriatrics as it will increase bulk and prevent problems like constipation.