Crunchy, mild, and oh-so-satisfying puffed rice, additionally popularly generally known as murmura, has emerged as a beloved snack possibility for health-conscious people looking for a guilt-free deal with. With its pleasant texture and delicate taste, it’s no marvel that puffed rice has turn into a go-to alternative for these seeking to nibble on one thing tasty with out compromising their well being targets. However what makes this humble cereal actually outstanding? Include us and discover the well being advantages of murmura or puffed rice as a healthful snack.

Well being Photographs received in contact with Deepti Lokeshappa, Senior Guide, Nutritionist, and Dietitian, Motherhood Hospital, Indiranagar, Bengaluru, to grasp how murmura could be a wholesome addition to your weight-reduction plan. Lokeshappa says, “From its low-calorie profile to its gluten-free nature, puffed rice is a light-weight and wholesome snack possibility.”

Well being advantages of puffed rice

One factor it is best to observe is that whereas puffed rice is low in energy and fats, it doesn’t supply important quantities of important vitamins. Nonetheless, it will probably nonetheless be part of a balanced weight-reduction plan and will supply some well being advantages. Listed below are 7 advantages of puffed rice or murmura to your well being:

1. Low in energy

Puffed rice is a low-calorie meals, which suggests it may be included in a weight reduction or calorie-controlled weight-reduction plan. It may be a satisfying snack possibility with out including extreme energy to your general consumption.

Puffed rice is a low-calorie snack. Picture courtesy: Adobe Inventory

2. Handle excessive BP

Plain puffed rice is low in sodium and subsequently it may be a more healthy snack possibility in comparison with different processed snacks which might be usually excessive in sodium. This will help people who’re affected by hypertension to regulate sodium consumption which in consequence helps them to regulate their blood stress

3. Naturally gluten-free and low in fats

For people who find themselves retaining their energy and fats in verify, puffed rice could be a nice meals possibility. Puffed rice is of course a low-fat, and low-calorie meals possibility, and if paired with extra greens or fruits, it turns into a a lot more healthy snack. Furthermore, it’s naturally gluten-free, making it appropriate for people with gluten sensitivities or celiac illness.

Additionally learn: On the lookout for a wholesome snack? Do this cucumber sandwich recipe

Monitor your well being on the go ! Obtain Healthshots App

4. Helps to enhance immunity

Puffed rice could be a nice weight-reduction plan possibility as it’s wealthy in antioxidants. This property of puffed rice will help construct immunity. Having increased ranges of immunity will help stop ailments ultimately.

murmura for immunity
Murmura will help enhance your immunity! Picture Courtesy: Shutterstock

5. Wealthy in carbohydrates

Carbohydrates are extraordinarily obligatory for the physique as they’re a main supply of vitality, and puffed rice gives carbohydrates. Consuming carbohydrates helps gasoline your mind and muscle mass, offering the vitality you want for day by day actions.

6. Improve bone power

Puffed rice is wealthy in fiber, calcium, and iron. These vitamins encourage cell progress and regeneration which is extraordinarily useful for bone strengthening.

Additionally learn: 5 yummy however wholesome snacks for ‘chhoti moti bhook’

7. Improves digestion

It helps to eradicate stomach gasoline and in flip helps in treating a variety of gastrointestinal issues like stomach distension, bloating, heartburn, diarrhoea, flatulence, peptic ulcer, and gaseous cramps

murmura for digestion
Eat wholesome to keep away from digestive points. Picture courtesy: Shutterstock

Learn how to eat puffed rice?

Puffed rice is a flexible ingredient that can be utilized as an ingredient in varied dishes, similar to snack bars, granola, path mixes, and cereal mixes. It provides crunch and texture with out including extreme energy or fats.


Whereas puffed rice may be part of a nutritious diet, it’s important to maintain portion sizes in thoughts and take into account the general dietary steadiness of your meals. Choosing entire grains like brown rice, quinoa, or oats will present extra important quantities of fiber and different vitamins in comparison with puffed rice.