Puffed rice: The Amazing Benefits of Adding Murmura to Your Diet

Puffed rice, commonly known as murmura, is a light, crunchy snack that’s a staple in many Indian households. This versatile ingredient is not only delicious, but it also has numerous health benefits.

Let’s dive into the nutritional values, health benefits, uses, and potential side effects of puffed rice.

Table of Contents

Nutritional Values of Puffed Rice

Puffed rice is low in calories and fat, making it a good option for those looking to maintain a healthy weight. It’s a good source of carbohydrates, providing energy without adding too many calories. It also contains protein and important minerals like iron, magnesium, and potassium.

Nutrient	Amount per 100g
Calories	402 kcal
Protein	6.5 g
Fat	0.5 g
Carbohydrates	90 g
Fiber	1 g
Sodium	3 mg
Iron	42 mg
Calcium	6 mg

Puffed rice calories

Low-Calorie Snack: Approximately 100 calories per 25 grams.

for those trying to lose weight for them Puffed rice is a very low-calorie diet, as it has around 90–100 calories per serving (about 1 cup), making it a perfect snack.

Health Benefits of Puffed Rice

Weight Loss: Puffed rice is low in calories and high in volume, helping you feel full without consuming too many calories. This makes it an excellent snack for those on a weight-loss journey.
Digestive Health: The high fiber content in puffed rice aids in digestion and prevents constipation.
Energy Boost: The carbohydrates in puffed rice provide a quick and sustained energy boost, making it a great snack for athletes and active individuals.
Skin Health: The antioxidants in puffed rice help combat free radicals, promoting healthy and glowing skin.
Low in Fat: Puffed rice is virtually fat-free, which helps in maintaining healthy cholesterol levels.
Low in Calories: Puffed rice is an excellent low-calorie snack, ideal for weight management.
Gluten-free: Suitable for people who are gluten intolerant or have celiac disease.
Heart Health: Low in fat and sodium, it supports heart health and helps maintain healthy blood pressure levels.

Puffed Rice: Uses, Benefits, and Side Effects

Properties of Puffed Rice

Lightweight and Crisp: Easy to digest, it can be consumed as a snack or meal component.
Low-Calorie: Ideal for weight-conscious individuals.

Uses

Snacking: Enjoy as is or mixed with spices, nuts, and dried fruits.
Breakfast Cereal: Combine with milk or yogurt for a quick, nutritious breakfast.
Chaats and bhel are staples in various Indian street foods.

Benefits

Versatile and Convenient: Easy to store and use in various recipes.
Affordable: a cost-effective option for a nutritious snack.

Side Effects of Puffed Rice

While puffed rice is generally safe to consume, excessive intake may lead to:

Nutritional Deficiencies: If relied upon exclusively, it may not provide all essential nutrients.
Digestive Issues: Overconsumption might cause bloating or gas in some individuals.
Possible Contamination: Ensure it is stored properly to avoid contamination.

Precautions to Take with Puffed Rice

Moderation: Consume in moderation to avoid nutritional imbalance.
Balanced Diet: Ensure a balanced diet that includes other nutrient-rich foods.
Storage: To ensure freshness, store in an airtight container.

How to Use Puffed Rice?

Puffed rice can be used in various ways, such as

Breakfast: Mix with fruits and milk or yogurt.
Snacks: Create spicy mixtures or use them as a base for chaat.
Cooking: Add to soups or salads for an extra crunch.

Interactions with Other Drugs

There are no known adverse interactions between puffed rice and medications. If you have any concerns, check with a healthcare provider.

How Does the Puffed Rice Diet Affect the Skin?

Puffed rice, being rich in antioxidants, can help improve skin health by reducing oxidative stress and promoting a healthy complexion.

This antioxidants properties of puffed rice help combat free radicals, which can damage the skin and accelerate aging.

Clear Skin: Its low oil content helps prevent acne and skin breakouts.
Hydration: It supports hydration due to its high carbohydrate content.

Puffed rice for weight loss

Due to its low-calorie and high-fiber content, puffed rice can be a valuable addition to a weight-loss diet.

Puffed rice is an excellent choice for those looking to manage their weight effectively without feeling deprived.

Difference Between Poha and Puffed Rice

While both poha (flattened rice) and puffed rice are popular rice-based snacks, they differ in preparation and texture.
Poha is flattened rice that is typically soaked and cooked with spices, while puffed rice is made by heating rice kernels under high pressure, causing them to puff up.
Poha is steamed resulting in a chewy texture, while puffed rice is crispy and light due to the puffing process.

FAQ’S

Is the stuffed rice hot or cold?

Puffed rice is considered a cooling food and is often used in summer snacks.

Is puffed rice better than white rice?

Puffed rice is lighter and lower in calories compared to white rice, making it a better option for weight management.

Does stuffed rice cause acidity?

Puffed rice is less likely to cause acidity and is generally considered easy on the stomach.

Is puffed rice a junk food?

Puffed rice itself is not junk food, but it can become unhealthy if mixed with high-fat or sugary ingredients.

Is puffed rice bad for gastroenteritis?

Puffed rice is generally safe for people with gastritis because it is light and easily absorbed.

Does puffed rice cause acne?

There is no direct link between puffed rice and acne, but maintaining a balanced diet is essential for healthy skin.

Can We Eat Puffed Rice Daily?

Yes, puffed rice can be eaten daily as part of a balanced diet. It’s a versatile and healthy snack option when consumed in moderation.

Conclusion:

In conclusion, puffed rice is a versatile, low-calorie snack that offers several health benefits, from aiding in weight loss to promoting healthy skin. However, it’s essential to consume it in moderation and as part of a balanced diet to reap its full benefits.

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