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 Is Puffed Rice (Kurmura, murmura, mamra) healthy?

  Last Updated : Mar 16,2020

Is Puffed Rice (Kurmura, murmura, mamra) healthy?

The very thought of puffed rice will remind you of the roadside bhaiya making bhel with kurmura, delicious and colourful chutneys along with potatoes, onions, sev, papdi and of course the peppy chaat masala. Surely each one of you love this famous Mumbai Roadside delicacy. But how healthy is this? The geela bhel that we enjoy adds on 450+ calories, which is far beyond what we need at snack time. Moreover it is loaded with fried and high carb ingredients. Here we will discuss about the what benefits does puffed rice – the main ingredient of this recipe – solely have to offer.

Geela BhelGeela Bhel

Puffed rice, also commonly known as kurmura or mamra or murmura, is a cereal prepared from rice. It’s made by heating rice kernels under high pressure in the presence of steam, to form puffed grains. It is white in colour, light in weight and crispy in texture. This is what attracts many of us. Additionally its low calorie count is also what draws attention of many weight watchers. Let’s study its nutrient profile in detail before uncover its health benefits.

Health Benefits of Puffed Rice

Macronutrients : A cup of this puffed grain (14 g) offers only 33 calories and 10 g of carbs, which is significantly low especially it being from a cereal category. Well, it offers minimal fat too. Just about 0.01 g. But on the other hand, in reality it doesn’t even offer protein or fiber either.

Vitamins & Minerals : Since puffed rice is made by processing rice, most of the nutrients are lost in the process. What remains is the endosperm and thus the carb and minimal B vitamin count. So often manufacturers fortify it with iron and other B vitamins. Some vitamins and minerals which are worth a look are iron (0.92 mg), folate (21.6 mcg), vitamin B1 (0.02 mg), vitamin B3 (0.57 mg) and phosphorus (21 mg). It’s not a remarkable source of most other nutrients.

How Healthy is Puffed Rice for Weight Loss?

Moong BhelMoong Bhel

As very easily understood by now that puffed rice is low calories and thus should rationally be added to a weight loss diet. While you can argue that in comparison with other cereals, it really doesn’t add calories. But for an ingredient to qualify for weight loss, low calorie isn’t the only green signal. Protein and fiber are equally important. The ingredients should be a good source of these 2 key nutrients as well. Protein is required to build muscle and aid in weight loss, while fiber is needed to keep you full for long hours and avoid binge eating. Puffed rice not being high in fiber will make you feel hungry sooner. So this isn’t a very healthier addition to a weight loss diet. However, as compared to fried snacks and other calorie and carb loaded snacks, puffed rice will gain the high score. So it is totally on you to make your wise choice. So try this protein rich moong bhel which has boiled sprouted moong and puffed rice to make it healthy. 

Is Puffed Rice Suitable for Diabetes?

Nutritious Bhel, Healthy Heart and Diabetic Friendly BhelNutritious Bhel, Healthy Heart and Diabetic Friendly Bhel

This grain isn’t the best choice for diabetics too. The main reason for it is its high glycemic index. For diabetics it is very important to know about glycemic index. Low glycemic index foods do not raise the blood sugar levels rapidly and thus are a preferred choice for their diet. While, high glycemic index foods can lead to a considerable and quick rise in blood sugar levels. Thus puffed rice is best avoided. Learn all about glycemic index. Try this nutritious bhel where we have reduced the amount of puffed rice and added fibre rich sprouts and fruits to make it diabetic friendly. 

Key Takeaway for Puffed Rice

Sprout and Fruit BhelSprout and Fruit Bhel

Puffed rice isn’t a very wholesome cereal, as it is devoid of most nutrients including protein and fiber. So it is best avoided by weight watchers and diabetes. However if you wish to consume it occasionally, the best idea would be to add in ingredients like sprouts, fruits and /or veggies to puffed rice and create a dish which is flavourful and more healthy. These ingredients would add on some fiber and protein as well as help reduce its overall glycemic index value too. We have a recipe of Sprout and Fruit Bhel for you to try. This recipe has all of the so mentioned ingredients. However, restrict your indulgence into this bhel to not more than ½ serving and consider these calories and carbs as a part of your days meal plan.

8 Healthier Alternatives to Puffed Rice

1. Buckwheat. See health benefits of buckwheat

2. Oats. See health benefits of oats.

3. Jowar. See health benefits of jowar

4. Bajra. See health benefits of bajra

5. Barley. See health benefits of barley

6. Quinoa. See health benefits of quinoa

7. Broken Wheat. See health benefits of broken wheat

8. Amaranth. See health benefits of amaranth.

Nutritive Information for Puffed Rice:

1 Cup of puffed rice is about 14 grams
RDA stands for Recommended Daily Allowance.

Energy - 33 calories
Protein – 1 g
Carbohydrate – 10.3 g
Fat – 0.01 g
Fiber – 0.04 g

See full nutritional details of puffed rice in Puffed rice glossary click here.

is puffed rice healthy

 by Tarla Dalal
Want to eat chat-pata? Try this new version of bhel. Your energy and protein requirements shoot up during the second trimester and also you may sometimes feel like munching on a snack. This is an excellent snack with a good combination of sprouts and fruits providing you with vitamins and fibre.
 by Tarla Dalal
moong bhel recipe | sprouted moong bhel | healthy moong bhel | healthy Indian snack | with 21 amazing images. moong bhel recipe | sprouted moong bhel | healthy moong bhel | healthy Indian snack is a tempting snack with a touch of nourishment, learn how to make sprouted moong bhel. To make moong bhel, combine all the ingredients in a deep bowl and mix well. Serve immediately. Wondering how to appease your taste buds a healthy way? Here is a wonderful snack made of puffed rice and sprouted moong, tossed together like a bhel, with chopped tomatoes, onions, etc., and a sprinkling of masalas too. The sprouted moong bhel is an excellent mid-meal snack for adults too. Filled with energy and protein, this tasty healthy moong bhel snack gives enough energy and stamina to race through the rest of the day! Sprouted moong are a very good source of fibre too! It is necessary to cleanse your digestive tract. With a bit of modification in our daily food, it is easy to get a spot on healthy snack on your table. The addition of onions and tomatoes further adds antioxidants like quercetin and lycopene. On the other hand, lemon juice adds a touch of vitamin C. All these act as antioxidants and help protect the cell and organs of our body. They also help reduce inflammation in the body. We suggest this snack as a healthy alternative to calorie laden bhel to heart patients and weight-watchers. A small portion can be enjoyed occasionally. Tips for moong bhel. 1. The sprouts should be cooked, but yet maintain their crunch. 2. You can cook the sprouts and keep them ready, but mix and toss all the ingredients just before serving. Enjoy moong bhel recipe | sprouted moong bhel | healthy moong bhel | healthy Indian snack | with step by step photos.
healthy bhel recipe | bhel with sprouts and fruits | bhel for heart, weight loss and diabetics | with 22 amazing images. Think of bhel puri and the first thing that comes to mind is Mumbai roadside bhel puri. We have converted this high calorie fat laden bhel puri recipe to a low calorie healthy bhel recipe. Yes, we have made many cleaver changes to make the healthy bhel recipe. Reduced the amount of puffed rice, avoid the papdi, sev and calorie laden sweet chutney. This now makes the bhel recipe good for heart, weight loss and diabetics. For diabetics, consume in small amounts. Puffed rice is mixed with fibre-rich sprouts and fruits to satisfy for your craving for chaat recipes. See the benefits of sprouts article. To prepare the nutritious bhel, we will first make the masala puffed rice, for that heat the oil in a broad non-stick pan. 2. Add the cumin seeds, hing, haldi and puffed rice and cook for 1 minute. 3. Remove the cooked puffed rice in a bowl and allow it to cool completely. If you use them while they are still hot, the kurmura will lose their crunch and turn soggy. 4. Then add the fresh pomegranate, tomatoes, sprouts, apples, raw mango, coriander and oranges. 5. Drizzle lemon juice for that tanginess. Add salt and your low calorie healthy bhel recipe is ready. Munch on this bhel to keep up with your nutrient requirements, but remember it is a treat to be enjoyed occasionally if you have any diseases. Along with the bhel with sprouts and fruits, serve munchies like Baked Masala Sev and Jowar Onion Puris. Enjoy healthy bhel recipe | bhel with sprouts and fruits | bhel for heart, weight loss and diabetics | with step by step photos below.
mixed sprouts bhel recipe | murmura with mixed sprouts | bhel with sprouts | chatpata mixed sprouts bhel | with amazing 20 images mixed sprouts bhel is a vibrant preparation of puffed rice tossed together with mixed sprouts, crunchy veggies, crispy nuts and spice powders. A sprinkling of raw coconut gives a very nice texture to thismurmura with mixed sprouts snack, while lemon juice and sweet chutney add tang, flavour and a bit of moisture, which is necessary to hold the ingredients together. You can enjoy this satiating and mouth-watering mixed sprouts bhel with tea, or serve to your kids when they are back from school. Since mixed sprouts bhel involves no cooking, you can even have it as a snack as soon as you are back from work. You can chop and keep the ingredients ready in the fridge before you leave in the morning, and quickly toss up a filling treat of mixed sprouts bhel when you are back in the evening, tired and yearning for a quick refreshment. mixed sprouts bhel is a wonderful preparation of puffed rice tossed together with a lot of tangy khajur imli chutney, aromatic seasonings, crunchy veggies and flavourful garnishes. This tasty mixed sprouts bhel can be prepared in a jiffy. It is difficult to make the chutneys and dry masala powder in very small quantities, so you can make a little more as shown here and store the remaining quantities in dry airtight containers in the fridge to use later. Keep the ingredients ready beforehand, but assemble this quick mixed sprouts bhel just before serving to enjoy the tempestuous blast of fresh flavours and textures. Enjoy mixed sprouts bhel recipe | murmura with mixed sprouts | bhel with sprouts | chatpata mixed sprouts bhel | with detailed step by step recipe photos below. With puffed rice you can also make Kolhapuri-Bhadang Murmura, Puffed Rice and Sesame Bars, Sprout and Fruit Bhel, Meva Moodi and Bhel Puri.
 by Tarla Dalal
oats and poha sukha bhel recipe | oats sukha bhel | oats bhel | healthy bhel | with 19 amazing images. oats and poha sukha bhel is a healthier version than Sukha Bhel as this healthy recipe has no aloo, sev and deep fried chana dal and is made with oats. You can make the sukha chutney is advance, keep the dry ingredients also ready, and toss it up any time you feel like. oats sukha bhel is a healthier version of the traditional recipe, made by reducing the quantity of puffed rice and adding more of oats and beaten rice, which are not only full of iron and fibre but also low in glycemic index, which helps maintain proper blood glucose levels. I usually roast the oats, puffed rice and beaten rice together and store it in an air-tight container so the process of preparing it gets quicker and easier! We recreate the same wonderful experience in a healthier way, for kids to enjoy as an after school treat. Oats and poha are roasted till crisp and perked up with crunchy peanuts, tongue-tickling chutneys and juicy veggies. Do not forget to add a dash of lemon juice as it is instrumental in boosting the flavours of the oats bhel. Also, you can make the sukha chutney in advance and store it in the refrigerator! You can also add more interesting ingredients like pomegranate or other chopped fruits and veggies to the oats sukha bhel for added taste and nutrition. Learn to make oats and poha sukha bhel recipe | oats sukha bhel | oats bhel | healthy bhel | with detailed step by step recipe photos and video below.
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