Call it muri, murmura, kurmura, maramaraalu, puffed rice or perched rice, the first thought that comes to your mind is the taste of mouth-watering bhel puri. Touted for its crunchy taste, this healthy snacking option is a staple ingredient in most Indian households. Although, the market right now is overflowing with tasty branded snacks, with proper packaging and labelling, still nutritionists and people concerned about health are always in the lookout for these pocket-friendly desi snacking options, that are easily available in even the small roadside stalls. Also Read: Oil Free Snacks To Satisfy Monsoon Cravings
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Processed by heating the rice kernels under high pressure in the presence of steam, to form puffed grains, the murmura can be fabricated into ready-to-eat cereals. Despite the fact that most of us has relished bhel puri, sev murmura or some chaat of puffed rice, we never realised that it is an incredible food option loaded with an array of nutrients.
Nutritional Values Of Puffed Rice:
100 grams of puffed rice contains,
Calories 402cal
Total Fat 0.5gr
Saturated Fat 0.1gr
Cholesterol 0mg
Carbohydrates 90gr
Dietary Fibers 1.7gr
Protein 6gr
Calcium 6mg
Magnesium 25mg
Iron 31.7mg
Vitamin B6 0.1mg
Thiamin 0.21 mg
Riboflavin 0.01 mg
Niacin 4.1 mg
Natrium 3mg
Kalium 113mg
Well, read on to know more about the astonishing advantages of adding this yummy cereal into your daily dietary regimen.
Health Benefits Of Puffed Rice
Relieves Constipation
Packed with fibre, puffed rice is pivotal for treating constipation. It plays a quintessential role in minimalizing mucous and excess fat content in the stools and preventing them from sticking to the intestinal walls and thereby allowing smooth faecal passage through peristalsis movement.
Promotes Digestion
Renowned as a potent digestive stimulant, this desi snacking option helps in breaking down of food particles in the stomach and intestine, promotes the secretion of the digestive juices and thereby increases the absorption of essential nutrients through the intestines. It helps to eliminate abdominal gas and in turn helps in treating a wide range of gastrointestinal disorders like abdominal distension, bloating, heartburn, diarrhoea, flatulence, peptic ulcer and gaseous cramps.
Boosts Immunity
Thanks to the array of antioxidants, minerals and nutrients, Puffed rice is an incredible option for improving the immune system, fighting microbes and shielding the body against various infections like stomach infections, fever, common cold, sore throat, and other respiratory anomalies.
Regulates Blood Pressure
Puffed rice having low sodium content, actively helps in normalising the blood pressure levels and keeps it under check. It is extremely pivotal in both high and low blood pressure conditions. By improving the heart functions, it enhances cardiovascular endurance and hence reduces the chances of cardiac anomalies like heart attack, heart blockage, stroke etc.
Aids In Weight Loss
Being light and low on calories, puffed rice is an ideal option for people on a weight loss regimen. The abundance of fibre and essential nutrients, present in puffed rice satiates the hunger pangs, prevents overeating and hence facilitates in shedding weight faster. Also Read: Belly Fat Burners From Your Kitchen Shelf
Strengthens Bone
Bones are vital part of the human body, as it gives shape, structure and support to the muscles and organs, whereas teeth help us breakdown the food. Enriched with calcium, iron, vitamin D, thiamine, riboflavine and fibre, puffed rice ensures proper bone cell growth, regeneration, which in turn helps in bestowing a positive structural development of the body.
Enhances The Skin
Blessed with antioxidant properties, puffed rice is a blessing to achieve spotless radiant skin. It helps in shielding the skin from oxidative radical damage due to the harmful UVA and UVB rays, and hence reduces the risk of the various signs of aging like wrinkles, spots, fine lines, dark circles, etc. It is also extremely effective in case of skin conditions like acne, pimples and eczema.
Difference Between Poha and Puffed Rice:
Both poha and murmura are made from rice, but the process gives these ingredients a different texture and taste. While murmura has around 400 calories for every 100 grams, poha has a much lesser count of 110 calories. Poha is made by parboiling rice at the highest temperature, flattening it, and sun drying it. Then, to get into the puffed rice, the poha is tossed in a hot wok in either salt or oil.
If you want to gain, include murmura in your daily diet for its high protein and fibre content. On the other hand, if you are in a weight loss mode, poha serves your midday hunger snack, besides high fiber and protein, owing to its low-calorie count.
These staple Indian kitchen ingredients also contain iron, vitamins C and A, fibre, and other nutrients. Enjoy these versatile by-products of rice as a part of your breakfast, evening snack, or with curd to maintain good digestive health.
Side Effects
Although, an incredible dietary compound, excessive intake of puffed rice may lead to diabetes owing to its high glycemic index. Granted, it is an ideal option in reducing weight, loaded with carbohydrates, overeating puffed rice can also cause obesity.
Conclusion
Deemed as an incredible snacking option, puffed rice has a wealth of therapeutic benefits. Be it promoting digestion, boosting immunity, augmenting skin, or fortifying bones, the desi snack is good for all. Consume it daily in prescribed amount to bathe in the goodness sans any side effects.
Frequently Asked Questions
Is Murmura good in weight loss?
Yes, murmura is low in calories and can be a good snack for weight loss when eaten in moderation.
Can I eat puffed rice in diet?
Yes, puffed rice can be included in a balanced diet as a light and low-calorie option.
Is Murmura a junk food?
No, murmura is not considered junk food, but it can become unhealthy if prepared with excessive oil or salt.
Does Murmura increase sugar?
Murmura has a high glycemic index, so it may cause a quick spike in blood sugar if consumed in large quantities.
Which is better poha or murmura?
Poha is generally considered more nutritious than murmura due to its higher fibre and nutrient content.
What are the disadvantages of eating murmura?
The disadvantages of eating murmura include its low nutritional value and potential to cause a rapid spike in blood sugar levels when consumed in excess.
Can I eat murmura at night?
Yes, you can eat murmura at night as a light snack, but opt for a healthy preparation without added oil or salt.
What is diet murmura?
Diet murmura is a low-calorie, lightly seasoned version of puffed rice, often used as a healthy snack in weight loss diets.
(This article is reviewed by M Sowmya Binu Health & Nutrition Expert)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor's Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
References:
1. Puffed rice: re-emerging promising health benefit breakfast food itemFebruary 2016
Conference: National conference on Food Processing and TechnologyAt: Shoolini
Authors: Shiv Kumar
2. Nutritional properties of three selected varieties of puffed rice: WGL44, WGL283 and RNR2458Authors: Hajerah Khan, S Suchiritha Devi, K Aparna and SL Kameswari
https://www.thepharmajournal.com/archives/2017/vol6issue9/PartG/6-9-53-135.pdf
