Popcorn Ok on The Candida Diet?
Posted 1/22/2021 by Dan Jackowiak Nc, HHP
a whole grain food, a variety of flint corn, is one of the oldest and
most widely consumed snacks in the world. The kernels contain water
and when heated the water converts into steam and makes the kernel
expand 20-50 times its size, therefore they are called “pop”corn
(1). It is produced in most of the countries around the globe with
US, China, Brazil, Argentina, Ukraine, and India are top producing
countries in the world (2). United States is the top producer and
consumer of popcorn (3). Americans spend millions of dollars a year
History of Popcorn
have known popcorn for centuries. Archaeological studies have found
remnants of popcorn from 3600BC ( 4 ). Some sources claim that
variety of corn similar to popcorn was domesticated by pre-Columbian
people around 5000 BC. The exact time period of when “popping”
started is unknown. It is believed that during first half of 19th
century people used popcorn as a late night snacks and at picnics and
parties. By the end of 19th
century, the mass consumption started in US after the popcorn machine
invention by Charles Cretors ( 5 ). The consumption vastly increased
during World War II due to diminishing candy production (6). In 1981,
the use of pop corns sharply increased after the issuance of 1st
microwave popcorn bag patent (5).
Profile of Popcorn
are a variety of nutrients in popcorn including dietary fibers,
proteins, minerals and vitamins with surprising health benefits. All
these nutrients have proven health benefits.
in popcorn: According to USDA, microwaved
popcorn contain 73g/100 grams carbohydrates which covers 27% of
daily value(DV). 25% of those carbs are in the form of fibers which
are good for health (7).
fibers in popcorn: Popcorn is rich in
dietary fibers: A 100 grams of microwave popcorn contains 14 gram of
dietary fibers and covers 50% of the recommended daily value (DV)
(7). Fiber contents make popcorn more satiating compared to most
other regular snacks (8).
in popcorn: Popcorn is also a good source of
proteins. 100 grams of microwave popcorn contains 13 gram of protein
and it is 26% of the daily value (DV) (7).
Popcorn is considered low fat especially if
it is prepared without oil and butter additives. There are 9.50
grams of fats in 100 grams of microwave popcorn. The unhealthy
saturated fats are low in content; 1.415 grams/ 100 grams. Most of
the fats are polyunsaturated (3.572 grams/100 grams) and
monounsaturated (4.085 grams/ 100 grams) which are healthy fats (7).
and Minerals in Popcorn:
is rich in vitamins and minerals including Vitamin B, Vitamin E,
Vitamin K, Magnesium, Iron copper and Zinc. 100 grams of microwave
mcg ( 13% of DV ), Thiamin=0.350 mcg ( 29% of DV ) Vitamin B6= 0.170
mg ( 13% of DV ), Vitamin E= 2.01 mg ( 22% of DV ), Vitamin K= 15.7
mcg ( 13% of DV ), 0.545 mg ( 61% of Copper ), Iron = 2.28 mg ( 13%
of DV ), Magnesium= 151 mg ( 38% of DV ), Phosphorus = 264 mg ( 38%
of DV) , Zinc = 3.83 mg ( 35% of DV ) (7).
is an excellent source of antioxidants. The antioxidants present in
popcorn are polyphenol compounds with proven health benefits ( 9 ). A
study found that a serving of popcorn contains up to 300 mg of
antioxidants (10). Furthermore, the popping does not have any effect
on the polyphenol content (11).
Benefits of Popcorn
are a variety of healthy nutrients in popcorn, but health benefits of
popcorn largely depends on how it is prepared. The additives such
as oil, salt and sugar negatively effect the health potential of
is a whole grain food and studies have found that consumption of
whole grain foods including popcorn is associated with reduced risk
of cardiovascular diseases (12). Furthermore, their consumption has
also been found to be associated with decreased mortality rate in
CVD patients (13). The cardiovascular benefits are because of the
fiber content of popcorn which help in reducing blood pressure, and
improving lipid profiles. (17 ).
is good for digestive system health and weight management because of
its high satiating capacity. This is achieved by high dietary fiber
contents (14). A number of studies have shown weight loss benefits
associated with high dietary fiber containing foods ( 26, 27 ) .
use of popcorn in your diet can also cause reduced risk of diabetes
because of its low glycemic index (GI). (15). Low GI foods maintain
glucose levels by avoiding fluctuations in blood glucose level (16).
compounds present in popcorn can also be help in preventing various
types of cancers because of their high antioxidants contents ( 18 ).
consumption of sugar free popcorn also helps in quitting the smoking
Risks of Popcorn
can be unhealthy especially when oil, salt, and sugars are added to
them. Many commercially available packaged popcorn contains some
unhealthy additives which are not good for human health. The health
risks of consuming such popcorn products are:
packed popcorn, especially microwave packing contain
perfluorooctanoic acid (PFOA), a chemical found to be linked with a
number of health related issues such as increased risk of
cholesterol, high diabetes mellitus risk, increased incidence of
cancer, immune system problems, and a number of other health risks (
can be a potential choking hazard especially for children under age
of 3 ( 21).
consumption of popcorn can also cause allergic reactions in some
individuals ( 22).
packed popcorn have also been found to contain partially
hydrogenated oils which is dangerous for heart health (23, 24 ).
chemicals often found in packaged popcorn are Tertiary
Butylhydroquinone (TBHQ), and Propyl Gallate . Both of the chemicals
show a number of health risks in animal models such as stomach
cancer, allergies, and ADHD (25). The consumption of excess popcorn
containing such chemicals can put you at risk of many diseases.
on The Candida Diet
following nutrition information is provided by the USDA for
three cups of popcorn (24g) air-popped without added
butter, salt, or oil.
popped popcorn has a glycemic index of 55, which is on the upper end
of low or whats considered acceptable for diabetics. The glycemic
load of that 3 cups of popcorn would come in at 10. If you took into account that the 3.6 grams of fiber is going to offset the same amount of carbs, the glycemic load would come in at 8.25. This is
borderline on the Candida Diet but would more than likely be ok.
if you cut that serving size in half so it only contained 9g of
carbs, the glycemic load would be 5, which would be more than
acceptable as an occasional snack. Two cups would have a glycemic
load of 7 and would probably be ok as well.
sure you pop it yourself and don't use packaged products such as
microwavable popcorn, which does contain chemicals that are not
healthy for anyone. Using Sea or Himalayan salt and butter to taste
is acceptable as well on the Candida Diet.
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