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Puffed Brown Rice

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.

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.

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.

Strengthens Bone

Bones are a 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.

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.


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 amounts to bathe in the goodness without any side effects.

Reposted from:

Photo by Levi Meir Clancy


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