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Did you just do a double take reading the title of this post? That was my reaction when I read the study that came out this week.
Scientists at the University of Scranton in Pennsylvania have concluded there are greater amounts of polyphenols in popcorn than in fruits and vegetables. Polyphenols are antioxidants that can reverse damage to the body caused by molecules known as free radicals, the culprits that lead to heart disease and certain cancers. The study also asserts that popcorn is a 100% whole grain food, making it an excellent source of fiber.
With all of its nutritional content, should we throw out fruits and vegetables and eat popcorn instead? Absolutely not! Even though popcorn has a higher concentration of polyphenols, it doesn’t contain the other antioxidants or vital nutrients found in fresh produce.
The best way to maximize the nutritional power of popcorn is to eat it in its natural state, skipping the oils, butter, salt and other calorie-laden toppings. Movie-style popcorn is one of the worst varieties, with up to 1,200 calories and three times the recommended daily allowance of saturated fat per serving! Air-popped corn is the most figure-friendly version, with about 30 calories per cup. Compared to other crunchy snacks like potato chips (150 calories) and snack mixes (200 calories), air-popped corn is a clear winner!
To liven up your air-popped popcorn, try one or all of the following:
· Sprinkle it with Parmesan cheese for a savory touch
· Add lime zest and a dash of cayenne for a little heat
· Dust it with cinnamon for a sweet note
Do you find this news about popcorn’s antioxidants surprising? Let me know your reactions to the study in the comments below!
Great post! I’m really interested in information like this that can help me make smarter–but not difficult–choices.
Love the tips about adding flavor without the calories and salt!
I always new movie popcorn was bad but, not that bad! Will take my own from now on:) thanks Melissa
Polyphenols play a preventative role in heart disease, cancer, and others. Not reverse disease, yes?
Thanks for your comments Erica and Marcy! Let us know anytime if there are specific topics you would like more information on.
Deborah, great comment. And you are correct–polyphenols have been shown to help reduce some of the damage caused by oxidative stress in the body. They can help improve the health of blood vessels which in turn improves health conditions like heart disease. So it would be correct to say they help to prevent disease and reverse damage done to blood vessels, but not accurate to say it reverses the disease itself. Polyphenols play a role in improving health and preventing disease, but alone can’t reverse a disease.
Love this! I’m excited that I have a reason to eat popcorn.
This is interesting. At home we like to pop popcorn in Olive Oil and then sprinkle it with Sea Salt and Cayenne Pepper. Any idea if using olive oil as the cooking oil helps with the health benefits of popcorn? Cause who really likes Air popped popcorn?
Good question Dr. Vantreese. Popcorn prepared with olive oil, sea salt and cayenne is definitely a much more flavorful option than plain air-popped corn! Popping popcorn in olive oil will raise the total calorie and fat content of your serving of popcorn due to the added fat, so you’ll want to account for that if you are watching your calorie intake. However, we know that olive oil is rich in monounsaturated fats, which help to promote heart health. So it is a smart oil to include in your diet. Thanks to the status of olive oil as a spotlight food in the Mediterranean Diet, and to extensive research on its unique phytonutrient composition, olive oil has become a legendary culinary oil. And olive oil will retain its beneficial ingredients when used in cooking, so long as the oil hasn’t burned.