Puffed rice benefits:

Puffed rice benefits

Puffed rice benefits: Puffed rice, also known as murmura, is a crunchy, light, and satisfying snack option for health-conscious consumers looking for a guilt-free pleasure. With its wonderful texture and subtle flavour, it’s no surprise that puffed rice has become a go-to option for individuals looking for a pleasant snack without sacrificing their health goals.

While puffed rice can be a component of a healthy diet, it is important to consider portion sizes and the overall nutritional balance of your meals. Rice is an important crop in Asian countries, and puffed rice is manufactured from rice under high pressure, heat, and steam.

What is puffed rice?

Puffed rice is made from rice grains (either white or brown) that have been roasted or cooked to cause the grains to puff up. Many such names exist in Indian regional languages. Murmura (Hindi), muri (Bengali), mamra (Gujarati), kurmura (Marathi), pori (Tamil and Malayalam), mandakki (Kannada), and borugulu (Telugu) are some examples. Puffed rice is very popular in Southeast Asia.

Puffed rice is widely accessible in Indian grocery stores, and you don’t have to spend a lot of time or effort preparing a puffed rice recipe at home. For example, this murmura recipe is one of the simple puffed rice dishes.

Puffed rice benefits

Puffed rice benefits

One thing to keep in mind is that puffed rice is low in calories and fat. It can, however, be part of a balanced diet and may provide some health benefits. Here are the health benefits of puffed rice, or murmura:

1. Low calorie intake

  • Puffed rice  is a low-calorie food that can be included in a weight-loss or calorie-controlled diet. It might be a filling snack that does not add too many calories to your usual intake.
  • Puffed rice is highly light and low in calories. It helps in the removal of accumulated fat. While you should engage in certain physical activities in addition to eating light snacks prepared from murmura, the cereal is known to increase the process of burning stored fat in your body.

2. Gluten-free and low in fat by nature

  • Puffed rice can be a fantastic food option for people who are watching their calories and fat intake.
  • Puffed rice is naturally low in fat and calories, and when combined with additional vegetables, it makes for a much healthier snack.
  • Furthermore, it is naturally gluten-free, making it acceptable for people who are gluten-sensitive or have celiac disease.
  • Celiac disease patients are recommended to avoid gluten-containing foods. If gluten is consumed during this time, it might cause damage to the small intestine. Puffed rice is also gluten-free, making it a good option for celiac patients. Celiac patients can benefit from eating puffed rice.

3. Rich in carbohydrate

  • Carbohydrates are essential for the body because they are the primary source of energy, and puffed rice contains carbohydrates.
  • Carbohydrates fuel your brain and muscles, providing you with the energy you require for your daily tasks. Puffed rice is high in carbs and produces energy slowly, resulting in a consistent level of energy.
  • The carbohydrates in puffed rice may serve as fuel for the body and help with brain function.

4. Enhances the digestive process

  • It helps in the elimination of abdominal gas, which helps in the treatment of a variety of gastrointestinal problems such as abdominal distension, bloating, indigestion, diarrhoea, flatulence, peptic ulcer, and gaseous cramps.
  • This desi-snacking option, known as a powerful digestive stimulant, helps in the breakdown of food particles in the stomach and intestine and accelerates the release of digestive fluids.

5. Control excessive blood pressure

  • Because plain puffed rice is low in sodium, it can be a healthier snack alternative than other processed snacks that are often high in sodium.
  • This can help people with high blood pressure reduce their salt consumption, which in turn helps them control their blood pressure.
  • Many people begin to have high or low blood pressure as they get older. Blood pressure must be controlled, as uncontrolled or high blood pressure increases the risk of health problems such as heart attack and stroke.

6. Boosts immunity

  • Because it is high in antioxidants, puffed rice is an excellent diet choice. This property of puffed rice can help with immune development. Increased immunity can eventually help in the prevention of infections.
  • Puffed rice is a fantastic choice for boosting the immune system, fighting germs, and protecting the body from a variety of illnesses, such as stomach infections, fever, the common cold, sore throats, and other respiratory issues

7. Boost bone strength

  • Puffed rice has a lot of fibre, calcium, and iron. These nutrients encourage cell growth and regeneration, which is extremely important for bone strength.
  • All of these nutrients are necessary for strong bones and teeth.
  • Bones are an important feature of the human body because they provide shape and support.
  • It is critical to consume food that is high in nutrients if you want to avoid joint pain and fractures.

8. Relief from constipation 

  • Puffed rice, which is high in fibre, is beneficial for constipation. It is important for preventing stools from sticking to the intestinal walls.
  • Constipation has become a global issue as the use of oily foods has increased.
  • Consuming high-fat junk food interrupts the digestive process, causing the stomach to become bloated and constipated.
  • Puffed rice’s consistency and beneficial bacteria help in the prevention of constipation.

9. Improves the skin 

  • Puffed rice, which is rich in antioxidants, is a gift to getting perfect radiant skin by preventing it from oxidative radical damage caused by harmful UVA and UVB radiation.
  • Hence minimising the risk of wrinkles, spots, fine lines, and dark circles.
  • It’s also great for treating skin disorders, including acne, pimples, and eczema.

10. Encourages brain development 

  • Neurotransmitter nutrients can be found in puffed rice.
  • As a result, one of the health benefits of consuming puffed rice is that it stimulates the nerves in the brain.
  • Consuming puffed rice helps in brain development and cognitive function and also increases your energy level

11. High in vitamins and minerals 

  • Puffed rice contains a lot of vitamins and minerals.
  • Puffed rice, being one of the key ingredients, is high in B vitamins and iron.
  • It is also high in other minerals and vitamins. As a result, it helps optimise the body’s metabolism.

12. Prevention in colon cancer

  • Puffed rice consumption may be beneficial for lowering the risk of colon cancer.
  • According to one study, puffed rice provides dietary fibre and protein, which can enhance short-chain fatty acids in the colon.
  • It can operate as a source of energy for the healthy bacteria in the intestine, thus protecting against colon cancer and bowel disease (colorectal disease).
  • However, keep in mind that while puffed rice can help guard against cancer to some extent, it is not a cure. Treatment is critical in the treatment of cancer.

Puffed Rice Side Effects

  • Because of its high glycemic index, puffed rice eating might contribute to diabetes.
  • It is an excellent weight-loss option; however, eating too much pupped rice, which is high in carbohydrates, can contribute to obesity.
  • Given the benefits and drawbacks of puffed rice, it should be consumed in moderation, as overconsumption of any product can be harmful to our health.
  • Before using puffed rice to treat a disease, it is best to visit a doctor.

Puffed Rice Nutritional Values:

100 grams of puffed rice contain:

Calories                                                                    402cal

Total Fat:                                                                  0.5 grams

Saturated Fat:                                                           0.1 grams

Cholesterol:                                                               0 mg

Carbohydrates:                                                          90 grams

Dietary Fibres:                                                          1.7 grams

Protein:                                                                       6 grams

Calcium:                                                                      6 mg

Magnesium:                                                               25 mg

Iron:                                                                             31.7 mg

Vitamin B6                                                                   0.1 mg

What is the best way to eat puffed rice?

Puffed rice benefits

Puffed rice is used in a variety of morning meals and snacks. It is the base ingredient of several meals across India, including the chat item ‘Vel Puri’. To make healthy snacks, combine it with unusual combinations of vegetables, fruits, dried fruits, and sauces. Puffed rice is also delicious with milk and sugar. To make a wonderful chikki, combine puffed rice, jaggery, and almonds.


This article has provided you with information about the health benefits of puffed rice. This page will teach you about the benefits, drawbacks, usage, and history of puffed rice. Thank you very much!


1. What are the advantages of puffed rice?

Puffed rice can be used to treat high blood pressure, lose weight, lower the risk of cancer, treat vitamin deficiency, add to the diet of those with high cholesterol levels, and serve as an energy source. However, large-scale human research is required to substantiate these benefits.

2. Is puffed rice useful for losing weight?

Yes, because it has no toxic fats, puffed rice can be used for weight loss. However, it is important to discuss this with your nutritionist.

3. Which side effects come with puffed rice?

Puffed rice is a natural preparation with no known negative effects. However, if any reaction occurs after ingesting it, seek medical assistance immediately. Consult the doctor who recommended it to you; they will be able to identify and treat your condition.

4. Does puffed rice help with headaches?

There have been no studies that support the use of puffed rice to treat headaches.

5. What are the health benefits of puffed rice?

Puffed rice is high in carbs and serves as a source of energy. It also has insoluble fibres, proteins, calcium, vitamins, iron, and potassium.

6. Can kidney patients use puffed rice?

Puffed rice is an excellent alternative for kidney patients. It gives energy while being low in minerals that are problematic for persons with kidney disease or on dialysis.

7. Is puffed rice healthy for us? 

Because of its antioxidant, mineral, and nutritional composition, puffed rice is a healthy choice for enhancing the immune system, combating germs, and protecting the body from stomach infections, fever, Colds, sore throats, and other respiratory issues are all prevalent.

8. Is puffed rice healthy for the stomach? 

Puffed rice stimulates digestion by breaking down food particles in the stomach and intestines. It stimulates the secretion of digestive fluids, which increases nutrient absorption through the intestines. To maintain the benefits, incorporate it into your everyday diet.

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