At June festivities, that smell of popcorn by popping in the pan is a temptation. Prepared in oil, butter, water, only with salt, spices or even cheese cubes, it gains a special touch that pleases the most demanding palates – even those of those who are diet, because it has low calorie content.

“Corn fibers promote satiety and inhibit the release of hunger hormone. When we eat popcorn, we consume the grain full and without processing, which helps us feel satisfied and avoids that impulse to pinch more caloric foods. So it can contribute to weight loss, because it is easier to control the desire to eat […]”, Explains Prof. Durval Ribas Filho, Nutrologist, Fellow of Obesity Society (FTOS-Usa), President of the Brazilian Association of Nutrology (Abran) and Postgraduate Professor of the National Nutrology Course (CNNUTRO).

Below, Prof. Dr. Durval Ribas Filho explains some of the Popcorn Benefits For health and how to consume it in a healthy way!

Benefits of Popcorn for Health

Corn is a great source of fiber, which assist in digestive health and the proper functioning of the intestine. However, it is important to drink plenty of fluids together to assist in proper intestinal transit. Fibers also help control blood glucose, reduce the risk of heart disease and balance cholesterol levels (LDL and HDL). In addition, it has a small content of saturated fats and their natural oils are healthy and essential to the body.

Nutrients present in popcorn

Corn peel contains polyphenols with antioxidant action. These compounds fight free radicals, reducing oxidative stress and slowing aging. They also collaborate with skin integrity and cellular protection. In addition, grains are rich in B vitamins, important for the nervous, immunological and digestive system, and maintain healthy skin, nails and hair.

Thiamine (B1) and niacin (B3) are essential for the conversion of food into energy. THE B6 is a source of serotoninsubstance that helps in the feeling of well-being and relaxation and improve mood as it acts directly on the brain. Manganese is good for the brain and magnesium, the regularity of heartbeat and bone strengthening.

Healthier consumption options

The recommendation for popcorn consumption is 20 g (or a cup of tea and a half) a day. But beware of the way to prepare it: the more oil or butter, the more the amount of calories. The rule is: how much less fatbetter. This also applies to sweet popcorn.

Sweet popcorn can be consumed, but in moderation. Both in the salty and sweet version, avoid exaggerations in salt and sugar. To flavor, try using natural spices such as paprika, oregano, parsley or saffron.

Popcorn Calories

A cup of simple popcorn tea without butter or added sugar has about 30 calories. When prepared with oil there are 40 calories; In the microwave, 44 calories and with sugar, 47 calories.

Tip: Don’t devour that whole bucket alone! Sharing with someone is a simple way to consume a smaller portion and “Save” calories.

Microwave popcorn

Microwave popcorn is an industrialized food and generally contains high levels of sodium, fats and preservatives. Therefore, it is essential to check the label.

O natural corn It is always the best option. But you can use the microwave. Just mix the grains with water in glass containers covered with plastic wrap and holes (from a fork or knife) to leave the air. Another alternative is the paper bags, suitable for microwave, which should be bent only at the ends and non-wrinkled, so that the temperature, generated by the microwave, can burst the grains.

Inserting popcorn into the diet

Popcorn can be a good replacement for snack between meals. If combined with a protein source, satiety increases. But beware: no exaggeration. The ideal is to consume with moderation and guidance of an expert.

People with digestive disorders, such as irritable bowel syndrome (SII) or diverticulitis, may have discomfort with consumption, as popcorn can be difficult to digest from the hardest parts of the grain. In addition, rare cases of corn allergy require restriction. Other than that, it is a safe option even for those with gluten or lactose intolerance. For children, the ideal is to consume only from the age of 4 to avoid choking or even bronchoaspiration.

By Edna Vairletti