In this article, we will see what experts have to say about these purported benefits of popcorn, its nutritional profile, and possible side effects. Eating popcorn can provide many health benefits due to its nutrient profile and low-calorie count. As one cup (8 g) of popcorn contains only 31 calories and a decent amount of fiber, it is the perfect snack for anyone trying to lose weight (1). Know what nutrients make popcorn so healthy in the next section.

Popcorn – Nutritional Facts

100 g of popcorn contains the following nutrients (1): Popcorn is made of 100% natural whole grain, which makes it a very healthy snack. Scroll down to learn about all the health benefits offered by popcorn.

Health Benefits Of Popcorn

1. May Aid Weight Loss

Popcorn is a satiating food, i.e., it makes you feel full. It is 1.6 times more satiating than potato chips. Thus, it reduces the feeling of hunger and helps in managing body weight (2). A cup of air-popped popcorn also contains only 31 calories (1). Popcorn can be seasoned with other healthy ingredients like spices and nuts to make it taste better and even healthier.

2. May Reduce The Risk Of Heart Disease

Cereals such as maize may help in reducing the risk factors of coronary heart diseases. It contains polyunsaturated oil, and fiber found in maize may also help reduce LDL cholesterol in your body (3). Moreover, whole grain foods contain a low amount of saturated fats and bad cholesterol, which may help in reducing the risk of heart disease (3). However, moderation is key while eating popcorn.

3. May Reduce Constipation

Popcorn contains a good amount of fiber, which can improve your gut health. Dietary fiber intake can prevent and treat constipation in children and adults (4). However, research linking popcorn consumption with managing constipation is limited.

4. May Improve Digestive Health

According to a study conducted at the University of Miami, corn fiber improves laxation (loosening of the bowel). Adding corn fiber to your diet also reduces abdominal discomfort (5). These actions together may improve your digestive health when you eat popcorn in moderation.

5. May Promote Skin Health

Popcorn contains antioxidants called polyphenols (2). Polyphenols are naturally occurring chemicals derived from plants, fruits, and vegetables. They fight oxidative stress to protect your skin from any damage (6). Dietary polyphenols also prevent UV-induced skin photodamage and reduce the risk of skin cancer (7). However, more research is required to understand how popcorn can improve your skin. While popcorn itself is a nutritious food, you may add things to it that make it unhealthy. For example, adding loads of butter, salt, or oil to your popcorn increases the calorie and saturated fat content and negates some of its benefits. Let us check out the potential downsides of excess popcorn consumption in the next section.

Side Effects Of Popcorn

1. May Aggravate Gastrointestinal Disorders

Popcorn kernels may cause large bowel obstruction by forming a phytobezoar. Gastric bezoars cause abdominal pain, acid reflux, and distention. In the small bowel, they can cause constipation, nausea, vomiting, abdominal pain, distension, diarrhea, loss of appetite, and weight loss (8).

2. Shortening Of Breath And Wheezing

Butter-flavored microwave popcorn contains diacetyl, which can cause a condition called popcorn lung (bronchiolitis obliterans). Shortness of breath and wheezing are symptoms of popcorn lung. Diacetyl is also dangerous when it is inhaled in large amounts (9). However, this is a very rare side effect of popcorn.

3. Allergic Reaction

People who are allergic to corn should avoid eating popcorn. Seek immediate medical help if you experience symptoms like swollen mouth or difficulty in breathing. People with inflammatory bowel disease should also avoid popcorn as it may cause bowel irritation. However, not enough research exists in this regard. Most of these side effects are rare and subside in a day or two with medical assistance. One popular benefit associated with popcorn consumption is weight loss. Learn how popcorn helps with weight loss in the next section.

Can You Eat Popcorn For Weight Loss?

When paired with a balanced diet, popcorn can aid in weight loss. Air-popped popcorn (without any added flavors) is low in calories, fat, and sugar and high in fiber (1). Popcorn also reduces hunger and helps in managing your body weight (2). You need to make sure that you do not add any fatty seasonings (like butter or oil) to it. Popcorn is a better snack than potato chips and butter cookies. It is naturally fat-free and low in sugar, so you can savor it without any worry. However, there is one thing that you need to keep in mind. If you are eating microwave popcorn or store-bought popcorn regularly, you may be taking in a lot of extra salt and calories, as well as potentially harmful artificial ingredients. Therefore, homemade popcorn made with olive oil or avocado oil can be a healthy addition to your diet. Popcorn is a whole grain, so it easily fits into many diets. But, can people with diabetes eat it? Keep scrolling to know more.

Is Popcorn Healthy For People With Diabetes?

Brenda Peralta, a registered dietician, says, “Popcorn is a good choice for those that have diabetes. Although it is a carb, it is a carb high in fiber. This means that it won’t spike your sugar levels as much. To have better control of your sugar levels, try adding healthy fat along with popcorn. For example, have some popcorn with almonds as a healthy snack.” Is it OK to eat popcorn every day? As long as it is consumed in moderation, popcorn without artificial additives is safe to eat every day. Is it safe to eat popcorn at night? Yes. No scientific evidence suggests that a particular time to eat popcorn is better than another.

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