Whole Grains

Ever since the U.S. Department of Agriculture published the 2005 Dietary Guidelines to include more whole grains, Whole grains are just that — the “whole” grain, which includes three parts: the germ, the bran and the endosperm. The germ contains healthy oils, vitamin E, protein, many B vitamins and minerals. The bran houses most of the fiber found in whole grains, as well as B vitamins, minerals, protein and antioxidants. The endosperm is primarily composed of starch with some protein and some fiber. Popcorn is naturally a whole grain and therefore provides the healthy benefits derived from the nutrients in every component of the whole grain. A survey conducted by the National Health and Nutrition Examination Survey reported that popcorn eaters consumed an average of 250 percent more whole grains than non-popcorn eaters.

Fiber

Dietary fiber is a major benefit of whole grains. Popcorn provides about 4 grams of dietary fiber for every 4 cups of popped corn. Most Americans only consume half of their recommended daily intake of fiber, which is 25 grams for women and 38 grams for men. An adequate fiber intake not helps you to stay regular but may also lower your risk of cardiovascular disease, reduce blood cholesterol and lower your risk of type 2 diabetes by regulating blood sugar.

Polyphenols

The University of Scranton reported a study in 2012 that found the antioxidant concentration of popcorn to be much higher than anticipated. In fact, the study found the concentration of polyphenols in popcorn surpassed that of most fruit. This nutrient was found within the hull and so popcorn without the hull may not contain this healthy antioxidant. According to the American Journal of Clinical Nutrition, polyphenols possess numerous health benefits, including the prevention of degenerative diseases such osteoporosis, cardiovascular disease, cancer, neurodegenerative diseases and diabetes.

Not All Popcorn Is Created Equal

While plain, natural popcorn is full of health benefits, the cry for convenience and the palate of Americans have led to the addition of unhealthy “extras.” Microwave popcorn is usually packed with unhealthy oils, other additives and a lot more calories. Kettle corn and caramel corn provide hefty doses of sugars. Cheddar and other flavored types of popcorn not only include artificial flavorings, but unhealthy fats and other additives as well. Air pop or use oil to pop whole kernels. Lightly season it with sea salt or a very small bit of butter, if you can’t eat it any other way.

What Makes Popcorn a Whole Grain?

Whole grains include all three parts of a grain: the bran, the endosperm and the germ. The Bran is the multi-layered outer skin that protects the kernel from damage by weather, water, pests and disease. It contains antioxidants, B vitamins and fiber.

The endosperm in the middle of popcorn provides energy to the plant and is the largest part of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals. The nutrient-packed germ is the embryo of the plant that will reproduce if fertilized by pollen. It contains B vitamins, some protein, minerals and healthy fats. In contrast, refined grains have been stripped of the bran and germ.

Pop Up Three Cups for a Whole Grain Serving

The Dietary Guidelines recommend that we follow an 1800 to 2000-calorie meal plan containing six servings of grains daily, with at least three of these servings being whole-grain. It’s not all that difficult to get those three servings! One serving of whole grains is equal to just one ounce.

What Counts as an Ounce Equivalent of Grains?

• 3 cups popped popcorn
• 1 slice whole wheat bread
• 1 /2 cup cooked oatmeal
• 1 /2 small (2 ounce) whole wheat bagel
• 1 /2 whole wheat English muffin
• 1/ 2 cup brown rice or whole wheat pasta
• 5 whole wheat crackers
• 6-inch whole wheat flour tortillas

Popcorn Boosts Overall Nutrition

Popcorn provides a full complement of nutrition benefits, including dietary fiber, protein and B vitamins. By adding other healthful ingredients to popcorn you can make your own delicious, quick and easy snack mix.

• 2 tablespoons whole almonds add protein, iron and fiber
• 1 /3 cup chopped dried fruit adds iron and fiber
• 2 tablespoons shredded Parmesan cheese adds protein and calcium
• 2 tablespoons soy nuts adds fiber and calcium
• 2 tablespoons pumpkin seeds adds protein and fiber
• 1 /2 cup dry unsweetened cereal adds iron and B vitamins
• 10 pretzel sticks adds B vitamins

Popcorn…A Nutrient Packed Snack

Nutrition experts give popcorn high marks for its poppin’ good benefits.

• Popcorn is an excellent source of fiber, which increases the feeling of being full and helps to steady blood sugar levels.
• The fiber in popcorn, in conjunction with a low-fat eating plan, may help lower fat and cholesterol.
• Popcorn helps aid in weight control as part of a healthy, low-fat, balanced eating plan. Popcorn can be incorporated as a satisfying low-fat snack, reducing your cravings for other high-fat, high-calorie snacks.

Easy Ways to Include More Whole Grains in Your Diet

• Pop up a mini-bag of Jolly Time Healthy Pop 94 percent fat-free Microwave Pop Corn as a snack or accompaniment to lunch.
• Replace up to half of the white flour with whole wheat flour in recipes for cookies and breads.
• Try a hot or cold whole grain side dish made with brown or wild rice, kasha or bulgar.
• Choose whole grain breads, tortillas, bagels, pita pockets and rolls.
• Try rolled oats or crushed whole grain cereal as breading for meats, poultry and fish.
• Use whole grain bread or cracker crumbs in meat loaf.
• Snack on ready-to-eat, whole grain cereals such as toasted oat cereal.

Avoid Un-popped Popcorn Kernels

If you get many un-popped kernels when you make popcorn, it is usually because the corn has lost its natural moisture. Dried-out kernels will not pop. Help restore dry popcorn using this quick and easy tip: Cover the popcorn kernels with cold water for five minutes, drain and blot well with paper towels, then cook as usual.

A Whole Grain Sweet Snack. Turn popcorn into sweet snack by sprinkling with 1 teaspoon sugar and 1/4 teaspoon cinnamon.