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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics


Amazing Puffed Rice Benefits

Puffed rice, often referred to as "murmura" in India and "rice cakes" in other parts of the world, is a popular snack and breakfast item. This low-calorie, gluten-free grain product is created by heating rice kernels under high pressure, causing them to expand or "puff." 


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Puffed rice is an excellent low-calorie snack, making it an ideal choice for those looking to manage their weight or calorie intake. 

1. Low in Calories 

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Puffed rice is naturally gluten-free, making it suitable for individuals with celiac disease or gluten sensitivity. 

2. Gluten-Free 

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It contains minimal amounts of fat, making it a heart-healthy option for those watching their fat consumption. 

3. Low in Fat 

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Puffed rice is a source of complex carbohydrates, providing sustained energy without causing rapid blood sugar spikes. 

4. Complex Carbohydrates 

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It contains dietary fibre, aiding digestion, promoting bowel regularity, and helping you feel full for longer periods. 

5. Dietary Fiber 

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Puffed rice is a source of iron, which is essential for red blood cell production and overall energy levels. 

6.  Iron Content  

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It contains essential vitamins and minerals such as B vitamins, magnesium, and phosphorus, which support various bodily functions. 

7. Vitamins and Minerals 

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Puffed rice is a versatile ingredient that can be used in various dishes, including breakfast cereals, snacks, and desserts. 

8. Versatility 

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It is naturally low in sodium, making it suitable for individuals on a low-sodium diet. 

9. Low Sodium 

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Puffed rice is nut-free, making it a safe and allergy-friendly snack for those with nut allergies. 

10. Nut-Free Snack 

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Puffed rice is not only a tasty snack but also a nutritious addition to your diet. Its low-calorie, gluten-free, and low-fat nature makes it a guilt-free option for those watching their weight or managing dietary restrictions. Whether you enjoy it as a standalone snack, mix it with other ingredients in a trail mix, or use it as a base for breakfast cereals, puffed rice can contribute to a balanced and healthy diet.  


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