Puffed Rice: Goodness of a Light, Budget-friendly Snack

• Written by Yashita Sinha

  Reviewed by Munmi Sharma

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Popularly known as Murmura among Indians, Puffed Rice is a budget-friendly snack that remains a staple in most Indian households. Whenever you’re craving a spicy and tasty snack on your busy days, puffed rice can be your go-to snack.

Even though the market is now flooded with junk food outlets, this snack is loved among most foodies across India. But is puffed rice good for health? Let’s explore its nutritional value, benefits, and how to incorporate it into a healthy diet.

How is Puffed Rice Prepared?

Puffed rice is prepared by heating rice grains under high pressure until they expand, forming light and airy kernels. Traditionally, raw rice is soaked in salt water, dried and then roasted in hot sand inside large iron woks. Due to the intense heat, the moisture trapped inside each grain turns into steam, causing the rice to pop. Then, the grains are separated from the sand using fine sieves.

Puffed Rice Nutritional Value

Puffed rice is a light, low-fat snack that provides quick energy due to its high carbohydrate content. It’s a wholesome food choice when you’re craving a filling yet low-calorie snack. The table below shows the nutritional value of 100 grams:

Top 5 Puffed Rice Benefits You Should Not Miss

Here are the five most useful health benefits of eating puffed rice:

Digestive Aid

Puffed rice is light and easy to digest, making it gentle on the stomach and suitable for those with digestive problems. Its low fat and low moisture content help reduce the workload on digestive enzymes, enabling the smooth passage of food through the digestive tract. When paired with protein or vegetables, it can support balanced digestion by promoting good gut health.

Boosts Immunity

If you’re looking for a budget-friendly option to boost your immunity, puffed rice is your answer. Packed with the goodness of essential nutrients, vitamins, minerals and antioxidants, they naturally increase the body’s ability to fight against infections and keep you protected from fever, cold, sore throats and other respiratory problems.

Regulates Blood Pressure

Due to its low sodium content, puffed rice is recommended for people with high or low blood pressure. It regulates blood pressure levels by maintaining electrolyte balance and preventing excessive fluid retention. This further helps in enhancing cardiovascular function and minimising the risk of cardiac ailments such as heart attack, heart blockage and stroke.

Nourishes Your Skin

Another puffed rice benefit lies in its antioxidant-rich composition, which helps shield the skin from oxidative stress caused by harmful UVA/UVB rays, reducing the risk of fine lines, spots, wrinkles, and dark circles. It is also beneficial for conditions such as acne, pimples, and eczema.

Energy Boost

Puffed rice is rich in carbohydrates, the body’s primary energy source, providing a quick energy boost. Its light texture and easy digestibility make energy readily available after meals and workouts. Additionally, its low-fat and calorie content make it an ideal snack for replenishing energy without feeling heavy, keeping you active throughout the day.

How to Include Puffed Rice in Your Diet?

Here are some practical tips to include puffed rice in your diet:

Go to the snack

• Bhelpuri or chaat: Mix puffed rice with chopped onions, tomatoes, coriander, pudina chutney, and tomato ketchup. Make it more delicious by adding a squeeze of lemon and some green chilli for flavour.
• Trail-mix style: Combine puffed rice with a handful of roasted nuts or dry fruits and enjoy a bowl of goodness, taste and nutrition.

Light breakfast or meal

• Mix puffed rice with a bowl of milk.
• Make your salads more nutritious by adding a generous amount of puffed rice.

Note: You can also use puffed rice as a post-workout snack if you’re looking for a healthy way to replenish your energy levels quickly. Its high carbohydrate level helps restore glycogen stores, while its light texture makes it easy to digest after intense exercise.

Healthy versions of traditional recipes

• Sweet Laddo with puffed rice and jaggery: Instead of using heavy sugar, you can use puffed rice and melted jaggery to prepare a healthier version of the snack.
• Mix with sprouts or beans: Enjoy puffed rice as a tasty post-workout snack to refuel your energy. Its crunchy texture and quick carbs replenish energy after exercise.

Who Should Avoid Puffed Rice?

Although puffed rice comes with several health benefits, it might not work well for specific individuals, especially:

• People with diabetes: Due to its high carbohydrate content, puffed rice has a high glycemic index (GI), which causes a rapid spike in blood sugar levels. Its low fibre content leads to quick digestion and poor blood sugar control. Being the simplest carbohydrate, it provides little sustained energy.
• Infants (mainly under 6 months): Puffed rice isn’t considered suitable for infants and young children due to its limited quantity of protein, fibre and essential nutrients necessary for growth. It might also contain inorganic arsenic that can be harmful to developing brains and organs. The light texture causes choking in babies who can’t chew properly.
• Individuals trying to lose weight: While puffed rice is a low-calorie snack, it is also low in fibre, protein and many micronutrients. A review highlights that although it might be a low-calorie diet, relying on it too much can hamper weight loss.

>> Read More: All You Need to Know about the Types of Nutrition

Takeaway

Puffed rice is a budget-friendly snack that can be easily included in your diet. If you’re a gym freak, you can make your protein salad tastier by adding puffed rice to it. Whether you consume protein or not, adding puffed rice to your meals can help keep you full and energised without weighing you down.

Its light texture, quick energy release and versatility make it an excellent choice for healthy snacking. However, consuming it in moderation is a wiser choice. While puffed rice can help you stay healthy, unexpected infections are common, especially during winter. Having a health insurance plan can help you stay stress-free and safeguard you against unforeseen medical expenses.

Disclaimer: The above information is for reference purposes only. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more details.