Lakota Foods

https://www.lakotafoods.com/

Vol. 1 Issue 1

Going Healthy With a

Pop

Not All Popcorn Is Created Equal

By: Kendra Wright,

Throw out those chips and cookies
and bring on the popcorn! Recent studies have
shed light on the multiple health benefits of
this delicious snack. Whole grains, fiber and
antioxidants are wrapped up in this simple
snack. Be careful though. Smothering this
naturally healthy snack in salt, fat, sugar and
flavorings turns natural goodness into junk
food.

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

Plain popcorn

provides whole
grains, fiber and
antioxidants.

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,

Cooking whole kernel popcorn is the
best way to snack on this healthy treat.

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 cant eat it any other way.


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Popcorn Packed With

Antioxidants
By: Kathleen Doheny, Reviewed by Louise
Chang, MD on March 23, 2012

Antioxidants in Popcorn:
Study Details

Vinson and Michael Coco, Jr., a
chemistry student at the university, analyzed
four commercial brands of popcorn, including
two air-popped and two microwave varieties.

They evaluated antioxidants known
as polyphenols. These compounds are found in
a wide variety of plants. Antioxidants undo the
damage that can be done by unstable molecules
known as free radicals.

Everyone knows plant foods have
antioxidants, Vinson tells WebMD. But
nobody has even looked at what is in popcorn
with respect to these compounds.

Vinson and Coco ground up the hull
and the fluffy stuff, Vinson says, and checked
the polyphenol levels.

Most of the polyphenols -- about 90%
-- were in the hull, Vinson says.

The four brands tested had slightly
different serving sizes, from a little under an
ounce to a little over. The antioxidants per
serving ranged from about 242-363 milligrams
(mg).

Based on fiber, whole

grains, and antioxidant

levels, popcorn is the

king of snack foods,

Says Joe Vinson, PhD, professor of chemistry at

Lakota Indiana tribe in South Dakota 1917

the University of Scranton.

But he isnt suggesting that anyone
scrap fruits and vegetables in favor of popcorn.
Its not yet clear how much of popcorns healthy
antioxidants get absorbed by the body.

In comparison, they found that a
serving of many fruits has about 160 mg of
polyphenols.

Popcorns polyphenols are not as
diluted with water as those are in fruit, Vinson
says.Popcorn starts out about 15% water and
ends up a couple percent.

He calls popcorn a wonderful highfiber snack, but like other experts, he warns that
adding too much butter and other oil can quickly
ruin popcorns healthy image. He presented the
study, which was partially funded by Weaver
Popcorn Company, today in San Diego at the
American Chemical Societys annual meeting.

Antioxidants in Popcorn: Study
Details. The study is a good first step, but it
wasnt designed to measure health benefits,
says Jeffrey B. Blumberg, PhD, professor of
nutrition at Tufts University and senior scientist
and director of Tufts Antioxidants Research
Laboratory.

Lakota History
By: Rob Moore

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https://www.lakotafoods.com/