Puffed rice, also known as murmura, is a light and airy grain made by heating rice under high pressure until it expands and pops. The making process gives it a crispy texture while keeping it low in calories and easy to digest. Its mild flavour makes it a popular base for snacks like bhel, puffed rice laddoos and savoury mixtures. Murmura also carries several health benefits along with a few side effects that are worth knowing.
Benefits of murmura
Puffed rice is more than just a light snack. It provides several health benefits that support digestion, immunity, heart health and overall wellness. Some of the main health benefits of puffed rice are as follows:
- Relieves constipation: Puffed rice is rich in dietary fibre, which supports smooth digestion and helps prevent constipation. It reduces excess mucus and fat in the stool and promotes easier bowel movements.
- Promotes digestion: Murmura is light and easy to digest. It stimulates digestive juices, improves the breakdown of food and supports better nutrient absorption. It may also help reduce issues such as bloating, gas and heartburn.
- Boosts immunity: Puffed rice is loaded with minerals, antioxidants and essential nutrients that support the immune system. Consuming it regularly may lower the risk of infections, such as common colds, sore throats and stomach problems.
- Regulates blood pressure: Murmura also has a naturally low sodium content, which helps maintain healthy blood pressure levels. Including it in the diet can lower the risk of cardiovascular conditions, such as heart attack and stroke.
- Supports weight loss: Puffed rice is low in calories and easy to include in a weight management plan. It provides satiety, helps control hunger pangs and prevents overeating.
- Strengthens bones: The presence of calcium, iron and vitamin D in murmura contributes to stronger bones and teeth. Regular intake can support bone density and reduce the risk of fractures.
Is it okay to eat puffed rice every day?
Puffed rice can be eaten daily if it is consumed in moderation and paired with other nutrient-rich foods. As a carbohydrate-rich grain, it provides quick energy and is often considered suitable as a pre- or post-workout snack. Its low-calorie content also makes it a healthier alternative to fried snacks and it aids in weight management when incorporated into a balanced diet.
Daily consumption may also support digestion, as murmura is gentle on the stomach and helps prevent bloating or heaviness after meals. However, relying on puffed rice alone is not advisable because it lacks sufficient protein, fibre and healthy fats. You should combine it with foods like sprouts, nuts, fruits or yoghurt to make it more nutritious.
Murmura side effects
While the benefits of puffed rice are many, overconsumption or improper use can have certain drawbacks. The common puffed rice side effects include:
- High glycaemic index: Puffed rice digests quickly and can cause quick spikes in blood sugar levels. This makes it unsuitable for people with diabetes or those who need to maintain stable glucose levels.
- Low in nutrients: Puffed rice is light and tasty, but it is not a nutrient-dense food. Depending on it as a main food source may result in deficiencies in necessary vitamins and minerals over time.
- Weight gain risk: Consuming puffed rice in excess, especially without combining it with protein or fibre, may lead to overeating and weight gain.
- Commercial additives: Packaged varieties of puffed rice may contain added sugar, salt or flavouring agents. This could increase the risk of high blood pressure, obesity and other health issues.
Who should not eat puffed rice?
Although murmura suits most people, there are specific groups who should be cautious, like:
- People with diabetes: Puffed rice has a high glycaemic index. This can cause sudden spikes in blood sugar and make it unsuitable for diabetic individuals.
- Individuals trying to lose weight aggressively: Murmura is low in protein and fibre. It does not provide lasting satiety and may lead to frequent hunger.
- People with gluten sensitivity or contamination concerns: In some cases, puffed rice may carry traces of gluten depending on how it is processed.
- Infants and young children: Puffed rice may also lack essential nutrients required for growth and, in rare cases, may contain traces of arsenic.
Conclusion
Puffed rice is a humble yet powerful snack that supports digestion, heart health and weight management. At the same time, being mindful of its side effects. The best approach is to include it in a balanced diet paired with proteins and fibre.
It is also wise to have a reliable individual health insurance policy. It will cover medical and surgical expenses during medical emergencies.
FAQs
- What are the main benefits of puffed rice?
Puffed rice supports digestion, provides quick energy and helps with weight management.
- What are the common puffed rice side effects?
Puffed rice can cause blood sugar spikes, nutrient deficiencies and weight gain if eaten in excess.
- What are the health benefits of puffed rice for women?
The main health benefits of puffed rice include better heart health, improved metabolism and stronger bones.
- What are some murmura benefits that most people might not be aware of?
Murmura is light, low in calories and easy to digest. This makes it suitable for daily snacking.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.