Puffed rice refers to pre-gelatinized rice grains (either by being boiled or soaked) that are puffed by the rapid expansion of steam upon cooking. Puffed rice retains the shape of the rice grain but is much larger. Puffed rice benefits in the various forms to the overall health to our body.
Known as murmura, muri, kurmura, puffed rice, popped rice. Puffed rice has crunchy taste and easily available snacking option. Although, there are many packaged snacking options existing, people concerned about health may always in search of this desi, easily available healthy snack. It can be eaten as it is or can be combined with jaggery, ghee or with other snacks.
Is Puffed Rice good for Health?
Yes, as it helps in maintaining weight and overall health. It contains health benefits for diabetic patients also.
Puffed Rice Health Benefits
Relief to Constipation
Puffed rice plays important role in treating constipation as it is high in fibre.
It minimizes mucous and excess fat from stools allows them with smooth bowel movements.
Quick Energy
As it is rich in carbohydrates it provides quick energy, ideal for those who need a light, easily digestible food.
It can be healthy snacking option for kids also as it does not create any chocking situation in kids.
Promotes Digestion
It helps in breaking down food particles present in stomach and intestine results in absorption of essential vital nutrients.
It helps to relives abdominal gas and helps in various gastrointestinal disorders like abdominal infections, bloating, heartburn, diarrhoea, flatulence, peptic ulcer and gaseous cramps.
Improves Immunity
Puffed rice has antioxidants, minerals and nutrients helps in improving immune system.
It provides shield to the body from various seasonal viral infections like fever, common cold, sore throat and other respiratory infections.
Regulates Blood Pressure
Puffed rice helps in regulating blood pressure as it is low in sodium.
It enhances the cardiovascular activities as well as heart functions therefore reduces the chances of heart attack, blockage etc.
Helps in weight loss
It is low in calories, can be guilt free snack option for people who wants to lose weight.
If consumed with high protein foods (like chickpeas or boiled eggs) or fiber (like vegetables) keeps you full for longer, reduces excess eating.
Strengthen Bones
Puffed rice are rich in calcium, iron, vitamin D, thiamine, and fibre provides proper development of bone cells.
Bones are vital part of the human body, as it gives shape, structure and support to the muscles and organs of the body
Enhances The Skin
As it is enriched with antioxidants properties enhances the skin.
It prevents skin from aging, dark circles, wrinkles, fine lines etc.
Reduces Diabetes
Puffed rice has high glycemic index, if paired with peanuts, curd or veggies can help slow down sugar spikes.
Puffed rice is easily digestible and can be quick energy boosting.
Other Benefits
Puffed rice is naturally gluten free in nature and suitable for gluten intolerance people.
As it is rich in iron, it helps in prevent anemia.
Best Ways to have Puffed Rice
- Healthy Snack: Puffed rice when paired with roasted peanuts, shev, curry leaves and spices to make a tasty chat bhel.
- Breakfast Option: If mix with curd, fruits, and some flaxseeds or chia seeds can have as a light breakfast.
- Diabetic-Friendly Bhel: Adding boiled chickpeas, cucumbers, tomatoes and lemon juice for a balanced, nutrient-rich snack.
Tips for Healthy Consumption
- Don’t pair it with excessive sugar and salt and avoid fried puffed rice.
- Have plain or lightly roasted puffed rice for better health benefits.
- Always balance with protein, healthy fats, or fibre-rich foods for sustained energy and stability for blood sugar.
