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Is Puffed Rice / Murmura Good For Weight Loss? A Comprehensive Review

Is puffed rice good for weight loss?

Call it by any name you want, muri, kurmura or murmura, puffed rice is an Indian delicacy. And the very thought of puffed rice will remind you of those roadside stalls, whipping up delicious snacks made with puffed rice, spices, and chutney. 

And although these chats may be high in calories, their sole ingredient – Murmura, or puffed rice, is not. This is where you may be asking, "Is murmura a healthy snacking option?” or “Is it good for weight loss?”

This is why, in this blog, we have dissected the health benefits of puffed rice for weight loss and laid down all the facts before you. So, let’s get going!

Puffed rice – A brief introduction

The earliest history of puffed rice dates back to 1100 BC in the mainland province of China. It is believed that it has a significant role in religious festivals and rituals for the ancient Chinese. 

In India, mentions of puffed rice date back to the 15th century in a set of religious Tamil songs, where puffed rice had been offered to Lord Ganesh as a source of offering. Source wikipedia.

In modern times, it is manufactured in factories where rice grains are introduced to a machine called a puffer gun. The high temperature and pressure inside the puffer gun cause the rice grains to expand and puff up, creating the familiar texture that we all love.

Now that you have a fair idea of how puffed rice is made let's take a look at its nutritional benefits.

puffed rice nutrition overview

Nutritional Overview of Puffed Rice

Before we start judging whether it is good for you, we need to take a look at the nutritional values of puffed rice.

Puffed rice contains essential nutrients like vitamin D, calcium, iron, niacin, thiamine, riboflavin, and fibre. 

Apart from that, 100 gms of puffed rice contains 325 calories. Let’s look at its protein, carbohydrate, and fat content now.

  • Carbohydrates – 73.6 gms
  • Protein – 7.5 gms
  • Fat – 0.1 gm
  • Fiber – 0.3 gm

It is low in calories and has complex carbohydrates that can provide you with a steady and slow supply of energy, keeping you feeling full for a long period of time. Thus, it can prevent you from overeating. 

Understanding portion control - Silky Mahajan

Analysing Puffed Rice in the Context of Weight Loss

Now you must be thinking, “Does puffed rice increase weight?”. And the short answer is No.

why puffed rice is good for weight loss?

On the contrary, it can be great for weight loss. It has complex carbohydrates which break down fats and is also low in calories. Moreover, it has zero cholesterol and can help improve digestion and metabolism

Top 4 benefits of eating puffed rice

1. Low in calories

It is low in calories, which can be good for individuals looking to manage their weight or calorie intake.

2. Low in fat

It is naturally low in fat, making it a healthier alternative to many other snacks that are high in saturated fats.

3.Good source of carbohydrates

It is primarily composed of carbohydrates, which can provide an instant source of energy, especially for active individuals.

4. Zero cholesterol

Puffed rice is naturally cholesterol-free, which can contribute to heart health when part of a balanced diet.

Thus, although puffed rice offers a host of health benefits, one important thing to note here is that it is not high in protein. Protein is required by our body to build muscles and is also good for weight loss.

So, one should not rely solely on puffed rice and try to have a balanced diet as well as recommended by dietitians. Otherwise, puffed rice can be a very healthy snacking option.

Top 5 Healthy puffed rice recipe for the calorie conscious Individuals

Now, let's look at some healthy puffed rice recipes that will satisfy your hunger cravings and also provide you with a healthy snacking option.

1. Puffed rice and yoghurt chaat

Combine 1 cup of puffed rice with 1/2 cup of low-fat yoghurt. Add diced cucumbers, tomatoes, onions, and a pinch of chaat masala. Mix and enjoy a light and flavorful Indian-style chaat.

2. Puffed rice upma

In a pan, heat mustard seeds and curry leaves in a little oil. Add 1 cup of puffed rice and sauté with diced veggies and spices. Cook until heated through and serve as a savoury breakfast dish.

3.Puffed rice with sprouts

Mix it with ½  cup moong sprouts or black chana sprouts, add some colorful veggies like cucumber, carrot, onion, tomatoes. Add a dash of lemon juice,  salt and black pepper for seasoning.

4. Puffed rice bhel

Mix 1 cup of puffed rice with finely chopped onions, tomatoes, and cilantro. Season with tamarind chutney, green chutney, and spices.

5. Puffed rice and masala oats mix

Combine 1 cup of puffed rice with 1/2 cup of roasted oats. Add roasted gram (bhuna chana), chopped green chillies, and curry leaves. Season with salt, turmeric, and a pinch of asafoetida.

Conclusion: Is puffed rice healthy for weight loss?

Puffed rice can be a healthy snacking option for people wanting to lose weight. It is a versatile food option and can also be mixed with other food items to create delicious and healthy recipes.

Moreover, it is rich in essential nutrients, which is beneficial for our overall health. However, you should remember to eat it in the right amount and make sure your meals are balanced with good nutrition. 

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