Lakota Foods

Going Healthy With a Pop

By: Kendra Wright,
Demand Media

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 cardiovascular

Vol. 1 Issue 1

Not All Popcorn Is Created Equal

Plain pop-

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.

corn provides
whole grains, Popcorn Packed With
Antioxidants
fiber and
antioxidants. Based on fiber,

By: Kathleen Doheny, Reviewed by Louise

Chang, MD on March 23, 2012

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.

whole grains, and

antioxidant levels,
popcorn is the king
of snack foods,

Says Joe Vinson, PhD, professor of
chemistry at 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.

Antioxidants in Popcorn: Study Details

Vinson and Michael Coco, Jr., a chem-

istry 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).

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 high-fiber 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.

The next step is to figure out how much of popcorns polyphenols get out of the hull and into
your gut, Blumberg says.

Vinson agrees. Blumberg is studying polyphenols and other substances in whole
grains. He is evaluating how much of the compounds, and which ones, get into the blood. That
study is supported by the U.S. Department of
Agriculture and cereal maker Kelloggs.

We already know whole grains are
good for you, Blumberg says. What scientists
now need to figure out, he tells WebMD, are
which components are really important in improving health.

The information could be useful for
people who grow crops, he says. They could
then grow the crops to produce whole grain with
more of the compounds found to be healthiest.

The Vinson study does suggest that
popcorn is not bad as a snack, says Kantha Shelke, PhD, a Chicago food chemist and spokeswoman for the Institute of Food Technologists.

Popcorn is a whole grain, she says.
Its minimally processed. But more information is needed, she says, on what amount of popcorns antioxidants actually go to work in your
body.

These findings were presented at a

medical conference. They should be considered
preliminary as they have not yet undergone the
peer review process, in which outside experts
scrutinize the data prior to publication in a medical journal.

Lakota History
By: Rob Moore

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Lakota Indiana tribe in South Dakota 1917