Weight Loss

Is Puffed Rice Good for Weight Loss: The Low-Calorie Snack Secret

Touted for its crunchy taste, puffed rice is a staple ingredient in many Indian households. It may often remind you of your favorite street food, such as bhel puri. But is it healthy? Is puffed rice or murmura good for weight loss? Read on to find out!

What is Puffed Rice?

Puffed rice or murmura, however you like to call it, is a staple ingredient that is commonly used in Indian households. It is processed by heating rice kernels under high pressure in the presence of steam to form puffed grains. It can also be easily fabricated into ready-to-eat cereals. Puffed rice is a healthy and nutritious food with many health benefits. Let’s take a look at the nutritional value of puffed rice.

Nutritional Value of Puffed Rice

100 g of Puffed Rice  Nutritional Facts
Calories 402 cal
Total Fat 0.5 g
Dietary Fiber 1.7 g
Protein 6 g
Carbohydrate 90 g
Calcium 6 mg
Magnesium 25 mg
Iron 31.7 mg

How is Puffed Rice or Murmura Good For Weight Loss?

Rich in Complex Carbohydrates

Your body needs carbohydrates for energy. Including complex carbohydrates in your diet has several benefits including weight loss. Puffed rice is rich in complex carbohydrates, which boost your metabolism and thus help you lose weight.

High in Fiber 

Puffed rice is high in dietary fiber. This helps keep you full for long periods and thus curbs your hunger. Fiber absorbs water and increases in volume inside your stomach. This keeps you satiated and helps you avoid unwanted snacking.

Low in Calories

For losing weight, it is necessary that you are on a calorie deficit. You should aim at burning more calories than you consume. This makes it essential that you choose foods that are low in calories while on a weight loss journey. Puffed rice checks this box too as it has a low calorie count.

Loaded with Nutrients

Puffed rice is nutrient-dense. It is rich in protein, calcium, magnesium, and iron. It is low in unhealthy fats or cholesterol. It helps keep your blood sugar and cholesterol levels in control, and thus promotes weight loss. Being abundant in healthy nutrients and low in fat makes it the perfect weight-loss snack.

Good for Digestion 

As puffed rice is packed with fiber, it promotes digestion and regulates bowel movements. It stimulates the secretion of digestive juices and thereby increases the absorption of essential nutrients. It prevents gastrointestinal disorders such as bloating, heartburn, constipation, and gas.

Which is the Best Time to Have Puffed Rice for Weight Loss?

Puffed rice can be consumed for breakfast or as an evening snack. As it is high in fiber and complex carbohydrates, it will keep you full and energized for a long period.

How Much Puffed Rice Can be Consumed in a Day?

You can consume 150 to 170 g of puffed rice in a day. The glycemic index (a value that measures the rise in your blood sugar levels after consuming a particular food) of puffed rice is considered high. Therefore, eating more than the recommended amount per day can increase the risk of developing chronic conditions such as obesity and/or diabetes.

How to Eat Puffed Rice for Weight Loss?

Make Healthy Bhel Puri

Take puffed rice and add vegetables of your choice such as boiled potatoes, onions, carrots, boiled corn, etc., with coriander or tamarind chutneys and spices such as cumin powder.

Eat Mildly Sweetened Puffed Rice Balls

Add a small amount of molten jaggery to puffed rice and roll the mixture into balls, to be enjoyed as a healthy snack.

Make a Spicy Chai Time Snack With Puffed Rice

Roast puffed rice in a skillet with a little bit of oil, curry leaves, peanuts, coconut pieces, and spices such as mustard seeds, cumin seeds, chili powder, turmeric powder, etc. Cook for about 3 to 5 minutes, while stirring frequently.

Have it for breakfast as a Cereal

Mix puffed rice with a milk of your choice (cow milk, almond milk, oat milk, or soy milk), add in fresh fruits such as bananas for sweetness, and nuts or seeds if desired, to have a healthy start to the day.

Risks of Overconsumption of Puffed Rice for Weight Loss

  • Puffed rice is high on the glycemic index. Thus, eating too much of it may put you at risk for developing Type 2 diabetes.
  • Puffed rice is a good source of carbohydrates. Thus, eating it regularly in large quantities can lead to weight gain,

What are the Other Health Benefits of Puffed Rice?

Apart from promoting weight loss, puffed rice has several other health benefits:

  • The low sodium content in puffed rice helps in regulating your blood pressure and thus promotes heart health.
  • Puffed rice is high in essential nutrients and antioxidants. This helps in boosting your immunity and shielding your body against various infections.
  • Being enriched with calcium and vitamin D, puffed rice promotes bone health. Calcium also benefits the functioning of your muscles and nerves. Calcium and vitamin D also play a role in preventing chronic conditions such as diabetes and high blood pressure.

Don’t Have Time To Read?

  • Puffed rice or murmura is a staple ingredient in many Indian households. It is processed by heating rice kernels under high pressure in the presence of steam to form puffed grains.
  • Puffed rice is a healthy and nutritious food with many health benefits. It is high in fiber, complex carbohydrates, and proteins. This makes it the perfect weight-loss snack.
  • Puffed rice can be consumed for breakfast or as an evening snack.
  • You can consume 150 to 170 g of puffed rice in a day. Consuming more than the recommended amount per day can increase the risk of developing obesity and/or diabetes.
  • It can be consumed in the form of healthy bhel puri with vegetables, mildly sweetened puffed rice balls, as a breakfast cereal with milk and fruits, or as a spicy roasted evening snack.
  • Eating too much of puffed rice can increase the risk of diabetes and obesity as it is rich in carbohydrates and high on the glycemic index.
  • It also helps in regulating your blood pressure levels, boosting your immunity, and promoting your bone and muscle health.

Frequently Asked Questions

Can puffed rice cause weight gain?

Puffed rice, when consumed in the recommended quantities, does not cause weight gain. You can consume 150 to 170 g of puffed rice in a day. Puffed rice is rich in complex carbohydrates and helps in breaking down fats. It is rich in dietary fiber and has zero cholesterol. Therefore, puffed rice is an ideal food for weight loss.

Is puffed rice better than rice?

While on a weight loss journey, puffed rice is a better choice when compared to rice as it is much lower in calories.

Is puffed rice keto-friendly?

A keto diet recommends a daily carbohydrate intake of fewer than 50 g. Puffed rice is not keto-friendly as it is rich in carbohydrates and has a high glycemic index.

How can I lose weight with puffed rice?

Adding puffed rice to your daily diet helps in weight loss. It is high in fiber and helps satiate your hunger for long periods. It helps you avoid unwanted snacking and thus keeps your calorie intake in check. Puffed rice also boosts your metabolism, and thus helps burn more calories.

Which diet is best for fat loss?

A diet that is high in protein and fiber and low in calories will help in fat loss. A healthy low-fat diet along with regular exercise will help you lose fat and reduce weight faster.

Can I have puffed rice at night?

It is better to avoid having puffed rice at night as it is high in fiber. Your body needs more time to digest foods that are high in fiber and therefore it is better to have these foods early during the day.

Dr. Shivani Arora, MBBS

Dr. Shivani Arora, General Physician with Over 10 Years of Experience Dr. Shivani Arora, an esteemed alumna of Dayanand Medical College, brings over 10 years of dedicated experience as a general physician. Currently Working at Pulselogy, Dr. Arora is well-versed in a wide range of medical fields, including obstetrics, gynecology, family medicine, and handling medical emergencies. She is also a specialist in managing diabetes and blood pressure. Her extensive background in renowned hospitals and clinics has equipped her with the expertise and compassion to provide exceptional care to her patients

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