Puffed rice is made by puffing parboiled rice in preheated salt. Puffed rice is also called murmura in India. It is one of the most loved snack food in India. Heating rice kernels prepared under high pressure in the presence of steam to form puffed grains.
It is made of parboiled rice and is rich in calories and carbohydrates. This can lead to hyperglycemia due to the presence of simple, refined sugars.
Healthier ways to eat “Puffed rice”
• You can eat brown puffed rice/murmura. Brown rice has a lower GI.
• Try to eat a fibre and protein-rich meal before consuming the murmura to stabilize the glucose curve.
• You can also pair your murmura with fruits, vegetables, cereals, oats etc. This will make your murmura healthier and more nutritional.
• It is advisable not to consume dishes where puffed rice is combined with sugar as this will further increase the high GI.
As puffed rice is rich in carbohydrates, pairing it with sugar may lead to spikes in glucose levels. Studies have shown that pairing such dishes with fibre and protein improves insulin sensitivity by controlling blood sugar levels.
