Murmura: Health Benefits & Side Effects Of Eating Puffed Rice

Murmura, or puffed rice, may produce an image of a delicious bhel puri recipe, but it’s more than that. 

Puffed rice is made by heating rice grains under high pressure in the presence of steam to form puffed grains and can be made into ready-to-eat cereals. Marketed for its crunch and chewiness, it is a standard snack in most Indian households. 

A humble but versatile food, puffed rice has rich cultural significance and plays a major role in cuisines worldwide. From crunchy snacks in India to delicious sweets in Japan, the popularity of puffed rice is a testament to its versatility. Adding this nutrient-dense food to your diet and creating a healthy snack with it can offer you a number of health benefits. 

As we read this blog, we will explore not only the nutritional value of puffed rice but also its surprising health benefits and a few side effects you may need to be careful about.

Table Of Contents

1. Nutritional Value Of Puffed Rice (Murmura)
2. What Are The Benefits Of Eating Puffed Rice?
3. Potential Side Effects Of Puffed Rice 
4. Is Eating Puffed Rice/Murmura Good For Weight Loss?
5. Dietitian’s Recommendation
6. The Final Say
7. FAQs
8. References 
    

Nutritional Value Of Puffed Rice (Murmura)

Here’s the nutritional value of 100 grams of puffed rice or murmur and the nutritional value per serving (30g):

Also Read: 10 Foods for Winter Season & 10 Comforting Indian Recipes to Warm Your Soul

What Are The Benefits Of Eating Puffed Rice?

The following are the benefits of puffed rice:

1. Relieves Constipation

Full of fibre, puffed rice is essential for treating constipation. It plays a vital role in minimising the content of mucus and excess fat in the stool and prevents them from sticking to the intestinal walls, thus enabling the smooth passage of stool through peristalsis.

Also Read: Yoga For Digestive Health: Improve Gut Function And Relieve Discomfort

2. Supports Digestion

Known as a powerful digestive stimulant, this snack option helps break down food particles in the stomach and intestines, promotes the secretion of digestive juices, and thereby increases the absorption of essential nutrients by the intestines. 

It helps eliminate abdominal gas and subsequently helps treat a wide range of gastrointestinal disorders, such as abdominal distension, bloating, heartburn, diarrhoea, flatulence, peptic ulcer, and gas cramps.

Also Read: What Is A Raw Food Diet? 10 Amazing Benefits & How It Helps Weight Loss

3. Strengthens Immunity

With a higher spectrum of antioxidants and minerals, puffed rice is an incredible option for improving the immune system, fighting microbes, and protecting the body from various infections, such as stomach infections, fevers, colds, sore throats, and other respiratory anomalies. It offers your body a protective layer against trivial stomach infections, sore throats, fevers, and respiratory anomalies.

Also Read: 10 Benefits Of Eating Fruits On An Empty Stomach With 8 Choices!

4. Regulates Blood Pressure

Low-sodium puffed rice actively helps normalise blood pressure levels and keep them under control. It is extremely important for both high and low blood pressure. Improving heart function increases cardiovascular endurance and reduces the likelihood of cardiac anomalies such as heart attack, heart block, stroke, etc.

5. Aids Weight Loss

Since puffed rice is light and low in calories, it is an ideal choice for people on a weight loss regime. Its sufficient fibre and essential nutrients will satiate hunger, prevent overeating, and thus facilitate weight loss.

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6. Strengthens Bones

Puffed rice is enriched with calcium, iron, vitamin D, thiamin, riboflavin, and fibre, ensuring the correct growth and regeneration of bone cells, which subsequently helps the organism's positive structural development.

Also Read: 6 Best Exercises For Osteoporosis And To Strengthen Your Bones

7. Improves Skin Health

Puffed rice’s antioxidant properties are beneficial for achieving radiant and flawless skin. It helps protect the skin from oxidative radical damage due to harmful UVA and UVB rays, thereby reducing the risk of various signs of ageing, such as wrinkles, spots, fine lines, dark circles, etc. It is also extremely effective for skin diseases such as acne, pimples and eczema.

Potential Side Effects Of Puffed Rice 

Here are the most important potential side effects of puffed rice:

1. High Glycemic Index

Puffed rice has a high glycemic index, which can cause rapid blood sugar spikes when eaten in large quantities. This is particularly concerning for people with diabetes or those managing blood sugar levels, as it may lead to energy crashes or insulin resistance over time.

2. Low in Nutrients

While puffed rice is light and low-calorie, it is also low in essential nutrients like vitamins and healthy fats. Relying on it as a main food source may lead to nutritional deficiencies if not balanced with other nutrient-dense foods.

3. Added Sugars or Salt

Some puffed rice snacks, especially pre-packaged ones, may contain added sugars or salt. Excess consumption of these additives can contribute to weight gain, high blood pressure, and increase the risk of heart disease.

Is Eating Puffed Rice/Murmura Good For Weight Loss?

The answer is yes! Eating puffed rice in moderation as a breakfast or snack can help in the fight against fat loss. Puffed rice can be a beneficial choice for those who want to lose weight. Here are some benefits of puffed rice for a weight loss diet:

1. Low In Calories

Puffed rice is a low-calorie food. A typical serving of around 20g of puffed rice contains 70-80 calories, making it a great snack option without exceeding your daily calorie limit, as excess caloric consumption can contribute to weight gain.

2. High Fibre Content

Despite its low-calorie count, puffed rice is surprisingly high in fibre. According to the US Department of Agriculture, it provides approximately 2-3 grams of fibre per cup. Fibre gives you a feeling of fullness or satiety, thus preventing overeating and maintaining a caloric deficit.

3. Low-Fat Content

Puffed rice is naturally low in fat, containing only 0.5g of fat per cup. This makes it a great alternative to high-fat snacks that can contribute to excess calorie consumption and weight gain.

Also Read: 20 Weight Loss Fibre Foods And Their Benefits | ToneOp Fit 

Dietitian’s Recommendation

Puffed rice is an incredible snack option that has many therapeutic benefits. It is best eaten in moderation and as part of a diet that includes other nutrient-dense foods like fruits, vegetables and protein. By practising portion control, watching what you eat, and maintaining an healthy lifestyle, you can effectively incorporate puffed rice into your weight loss journey. So enjoy the simplicity and crispness of puffed rice.

Dt. Lavina Chauhan

The Final Say

Puffed rice is a simple yet powerful nutritional food with versatility. Puffed rice is a great snack option that will give you taste and health. It comes with a range of benefits. You can consider including this essential ingredient for skin strengthening, immunity boosting, digestive support and bone strengthening. 

Puffed rice is full of goodness and has very minimal side effects. It brings with it a plethora of dietary benefits that can ensure better health for individuals. Whether you're considering it for weight loss or simply exploring innovative ways to spice up your meals, puffed rice offers many benefits and uses.

FAQs

1. Is puffed rice good for weight loss?

Yes, puffed rice can be great for weight loss as it is low in calories, making it a healthy snack for weight watchers.

2. How can puffed rice be used in cooking?

Puffed rice can be used in a variety of dishes such as bhel puri, masala puffed rice, or even as a crunchy topping for soups and salads.

3. Is puffed rice healthy?

Yes, puffed rice is healthy due to its low-calorie content, absence of saturated fat and presence of beneficial carbohydrates.

4. What are the health benefits of puffed rice?

Puffed rice offers several health benefits, including being low in calories and fat while providing a good source of carbohydrates for energy. It aids digestion, supports weight loss, and helps regulate blood pressure due to its nutritional content, making it a healthy snack option.

References 

• https://www.myupchar.com/healthy-foods/nutritious-foods/murmure-khane-ke-fayde-aur-nuksan-in-hindi
• https://www.breathewellbeing.in/blog/puffed-rice-and-weight-loss/
• https://medicaldarpan.com/is-puffed-rice-good-for-weight-loss/
• https://www.healthshots.com/healthy-eating/nutrition/healthy-snacks-for-weight-loss-try-murmura-aka-puffed-rice-for-these-7-benefits/
• https://www.truemeds.in/blog/puffed-rice
• https://m.netmeds.com/health-library/post/puffed-rice-the-incredible-benefits-of-adding-murmura-to-your-diet?srsltid=AfmBOooD6yUqlvIAddp6Y8OQo0HNi0mOrcKl9bFoU_T8T2oEbJsrXfB6

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