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| The Kernel
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| Popcorn is a whole grain snack with fast-food appeal endorsed by nutritionists—fat-laden toppings excluded of course. Better you should butter-up the boss!
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Everyone loves popcorn—hearing that popcorn is actually good for you is the icing on the cake. It’s like discovering that it’s okay to arrive late for work or sweep dust under the carpet. Just knowing another source of dietary fiber exists that doesn’t resemble birdseed is enough to enliven spirits.
A regular partygoer, popcorn is the most playful member of the notoriously staid whole grain family.
“Popcorn is a great food,” says Felicia Stoler, a nutritionist and exercise physiologist based in Morganville, New
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Jersey (www.feliciastoler.com). “It’s very versatile. There are both traditional and non-traditional ways of eating it. I advocate its consumption on a regular basis. It’s a great snack. If you’re the kind of person who likes quantity, eat popcorn because you can consume large amounts of it.”
Whole grain foods like popcorn are low in fat, contain significant amounts of fiber, and have proven effective in the prevention of diabetes, heart disease and cancer. Yet most people fail to consume enough whole grains to satisfy dietary guidelines for fiber.
To meet that six-ounce total, the recommended figure per day, eat popcorn—it’s the perfect substitute for all those whole grain cereals you’ve been avoiding!
Unfortunately, this high-fiber Garden of Eden harbors its own temptations, typically appearing in the guise of butter and other toppings. Their smothering presence can quickly turn a nutritious snack into junk food.
Yet too many of us seem powerless to resist the lure of the richly satisfying calorie-laden add-ons.
Popcorn is most corrupting when synthesized, a common practice at many cinemas where copious amounts are served.
“In its unadulterated form, popcorn is low in kilojoules and provides fiber as well as some vitamin E,” notes Sue Radd, a nutritionist, author and speaker who serves as director of the Nutrition and Wellbeing Clinic in Castle Hill, Australia (www.sueradd.com).
“If you are striving for optimal health, I recommend avoiding highly sugared and buttered popcorn, the type you get out of packets. The best bet is to make your own. Even if you do it the traditional way in a saucepan, with some oil, you can choose healthy oils such as olive, peanut and canola, so there are no hidden trans fats in the end product.”
According to Radd, air-popped popcorn contains the lowest fat content (approximately five per cent), and so long as it’s not coated with sugar, is the best option for dieters. Filling, and satisfying, it provides all the benefits derived from whole grains.
She cautions people to use care when choosing microwave popcorn since many brands have added fats and sugars, which can increase the fat content to 35 per cent. Salt levels can also be very high, which may prove disastrous for those with high blood pressure or pre-hypertension.
“Plain air-popped popcorn, that is lightly salted, can be enjoyed by most people,” comments Radd. “The highly salted variety, that you can pick up in cinemas, should be avoided. If desired, jazz up popcorn by sprinkling it with various herbs and spices, such as chili, curry and Cajun. You can also combine popcorn with some dried fruit and nuts to create a lower kilojoule snack option. A variety of whole grain foods is important in the diet, and can be derived from whole wheat, barley, brown rice and millet. Popcorn is certainly a top choice when looking for ways to boost whole-grain intake.”
All or Nothing:
In its pristine state, before refinement, whole grains consist of three parts, the bran, endosperm and germ. Choose foods like popcorn that are clearly marked whole grain, which tells you that none of the nutrients have been lost in milling. Here’s what each component of the grain provides:
- Bran is a source of fiber, B vitamins and phytochemicals.
- Endosperm consists mainly of carbohydrates and protein.
- Germ is loaded with antioxidants, vitamin E and unsaturated fats.
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