Popcorn ‘the king’ of antioxidant-filled snacks, say scientists
Popcorn joins chocolate and wine on the list of foods with high levels of antioxidants, as scientists suggest it’s “the king” of snacks.
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Red wine is known for it. So are chocolate, grapes, and other fruits and vegetables.
But now popcorn is taking its place on the list of foods that contain high levels of antioxidants.
And scientists are suggesting that as far as snack foods go, it should be considered “the king,” especially because of its high antioxidant levels and high fibre content.
The news comes out of the American Chemical Society meeting in San Diego, Calif., this week where chemist Joe Vinson, from the University of Scranton, and an undergraduate Michael G. Coco, have presented findings that air-popped and microwaved popcorn have a high level of antioxidants.
Vinson’s latest research was funded by the University of Scranton. Earlier work had been initially funded by the popcorn sector, he said. But he decided to avoid any suggestion of conflict by having the university fund his current research.
Vinson, who has specialized in analyzing healthy components of all kinds of food, said that in analyzing popcorn, he and Coco found that popcorn has about 300 milligrams of antioxidants per a serving size of 33 grams — roughly equivalent to two tablespoons of unpopped kernels.
These levels of antioxidants rival those found in nuts and were 15 times greater than whole-grain tortilla chips.
And on the surface, it’s a lot more than some fruits and vegetables. For example, a serving of sweet corn has 114 milligrams of antioxidants; one piece of fruit, 160 milligrams.
In the average U.S. diet, fruits provide 255 milligrams of antioxidants or polyphenols and vegetables provide 218 milligrams per day.
According to U.S. data, one serving of popcorn would provide 13 per cent of an average intake of polyphenols a day per person.
Popcorn shouldn’t by any means replace fruits and vegetables and the antioxidants and nutrition they provide, Vinson said.
Obviously, popcorn doesn’t have the nutritional value of fruits and vegetables for a healthy diet.
But Vinson, who has been a big fan of popcorn since he was a kid, said if you’re looking for a snack, then air-popped popcorn or microwave popcorn might be just the ticket.
“It’s 100 per cent whole grain,” he said. “It’s high in fibre. There’s not any other treat that is as high in fibre as popcorn.
“On the snack side, popcorn is a healthy snack,” Vinson told the Star in a phone interview. “You’ll get more fibre, less calories and more antioxidants than other snack foods.
“Nuts are high in antioxidants, but they are also high in fat,” he said.
And if you’re hoping to get an extra antioxidant kick from your popcorn treat, Vinson advises that you make sure you eat the whole popcorn kernel, not just the white stuff.
“The kernels that get in your teeth, that’s where the antioxidants are,” he said.
Antioxidants play an important role in keeping the body healthy. Vinson said they can play a role in preventing colon cancer; are good as an anti-inflammatory and can also kill viruses in your blood stream.
Others say they play a critical role in helping the body repair itself and may fight aging.
“I just think if you’re going to snack between meals, I’d definitely recommend you consume popcorn (air-popped and microwaved). You’ll get less calories, less fat, more fibre and more antioxidants — everything good.”
Previous research had found low levels of free polyphenols in popcorn. But Vinson told the Star that he and Coco did a “simulated digestion of the popcorn that frees up the antioxidants.” This allowed them to study the total polyphenols in popcorn, he explained.
But not all popcorns are necessarily good for you, Vinson cautioned. Slathering it in butter, cooking it in a potful of oil, pouring on salt, or eating kettle corn cooked in oil and sugar are all nutritional nightmares.
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