Home Weight Loss Is Puffed Rice Good For Weight Loss? Bhel Puri to Healthy Weight-reduction plan Plan

Is Puffed Rice Good For Weight Loss? Bhel Puri to Healthy Weight-reduction plan Plan

Is Puffed Rice Good For Weight Loss? Bhel Puri to Healthy Weight-reduction plan Plan

Puffed rice is a lightweight and crispy cereal that has been a component of Indian snacks and dishes for many years. Nevertheless, it is just not merely a tasty treat; puffed rice can be your secret weapon for weight reduction. Often called “Murumura” in some parts of India, puffed rice is an underrated yet nutritious option that may complement your weight reduction journey. With its low-fat qualities and essential nutrients, puffed rice generally is a perfect addition to your healthy weight loss program.

Let’s face it – snacking generally is a difficult habit to interrupt, especially when on a weight reduction journey. We regularly feel the urge to munch on something delicious and find yourself with unhealthy options. These unhealthy foods provide empty calories, hamper our weight reduction journey and leave us feeling guilty. But did you already know that puffed rice could solve your snacking woes? This light and crunchy snack can satisfy your cravings without derailing your weight reduction efforts.

If you happen to are on the lookout for a tasty and nutritious snack to support your weight reduction journey, puffed rice can assist. But how is puffed rice food for weight reduction? This text will delve into the advantages of puffed rice for weight reduction and the way you’ll be able to incorporate it into your weight loss program to realize your health and fitness goals.

Puffed Rice: An Overview

Puffed rice is a beloved ingredient in lots of cultures, especially in India, where it’s a staple in dishes like bhel puri and ‘Murmura Chivda’. This versatile snack is made by heating and compressing rice grains, causing them to expand and develop a lightweight, crispy texture.

Puffed rice is popular worldwide on account of its healthy nutrients and satisfying crunch. It is a superb option for those trying to manage their weight or improve their overall health. With a low-fat and low-calorie profile, puffed rice is a superb source of carbohydrates, providing the body with much-needed energy.

People love puffed rice for its subtle taste and crunch, making it an excellent snack or filler option. Whether you enjoy it by itself or as a part of a savoury or sweet dish, puffed rice is a delicious and nutritious addition to any weight loss program.

Dietary Value of Puffed Rice

Puffed rice doesn’t have a really high nutrient composition. It’s primarily since the fibre and antioxidants rip off throughout the processing. Nevertheless, it does contain some essential nutrients that make it helpful.

Per Serving/Cup (14g) of puffed rice accommodates: 

  • Calories: 46 kcal
  • Total Fat: 0.01 g
  • Sodium: 0.5 mg
  • Total Carbohydrate: 10.3 g
  • Dietary Fibre: 0.2 g
  • Protein: 1.05 g
  • Calcium: 2.1 mg
  • Iron: 0.6 mg
  • Potassium: 19 mg

Puffed Rice for Weight Loss

Low in Calories

It isn’t any secret that low-calorie foods may be a superb addition to any weight-loss weight loss program. With only 46 calories per serving, puffed rice may be your companion in your weight reduction journey. Besides its low-calorie content, puffed rice is low in fat and provides enough carbohydrates to offer energy.

So, the subsequent time you’re feeling the urge to much on a snack, search for a serving of sunshine and crunchy puffed rice to fulfil your cravings.

High Satiety Value

When on a weight-loss journey, it is important to feel satiated. Feeling satiated helps in stopping the urge to munch on unhealthy snacks. With 0.2 g of dietary fibre and 1.05 g of protein per serving, puffed rice makes you’re feeling fuller for longer. As present in studies, this prevents overeating and subsequent weight gain. Puffed rice can also be a superb source of iron, which is obligatory for metabolism and energy.

Puffed rice is a promising source of complex carbohydrates, which break down slowly. Complex carbs also keep you fuller for longer.

Facilitates Digestion

Puffed rice is a robust digestive stimulant that aids in breaking down food within the stomach and intestine. In consequence, it encourages the discharge of digestive juices and consequently boosts the absorption of important nutrients through the intestines. In turn, it aids in relieving a wide range of gastrointestinal diseases similar to abdominal distension, bloating, heartburn, diarrhoea, flatulence, peptic ulcer, and gaseous cramps. It also aids in removing stomach gas.

Healthy digestion is key in reducing the quantity of mucus and excess fat, which prevents their adhesion to the intestinal partitions.


Although puffed rice doesn’t have a really high dietary composition, it’s a healthy snack so as to add to your weight reduction journey. That’s because puffed rice has a low-calorie count, promotes satiety and improves digestion. Furthermore, it’s also a source of complex carbohydrates, making it helpful for reducing weight.

Other Weight Loss and Health Advantages

Fibre and Micronutrients

Puffed rice is an honest source of fibre, with each serving offering 0.2g of fibre. Fibre aids in improving digestion and making one feel fuller for a protracted. In consequence, it may well prevent one from overeating. Puffed rice also accommodates essential micronutrients like calcium, potassium, and iron. Iron is significant for producing red blood cells, while calcium strengthens teeth and bones. At the identical time, potassium is obligatory for preserving ideal fluid balance and muscular function.

Boosts Immunity

Puffed rice is a fast and effective treatment to eliminate cold, cough, or flu. As per studies, it eliminates microorganisms and shields the body from sickness. Moreover, it encourages the production of white blood cells, which fight infections.

Low Sodium Content

One serving of puffed rice accommodates 0.5mg of sodium. Due to this fact, this is useful for people who find themselves attempting to decrease their sodium intake. In accordance with research, an excessive amount of salt could make you bloated and retain water. Puffed rice’s ability to assist reduce sodium intake and stop water retention adds to its weight reduction advantages.

It Helps in Portion Control

Puffed rice’s adaptability and skill to assist with portion management are additional health advantages. Puffed rice can provide crunch and texture to numerous preparations, including salads, stir-fries, and trail mix, without dramatically raising the calorie count. Moreover, puffed rice occupies more room in your bowl or plate on account of its light and airy nature, visually giving the impression of larger portions. Due to this fact, this could make you’re feeling fuller after eating a smaller serving, encouraging portion control and minimising overeating, which is crucial for successful weight reduction.


Besides being low in calories and fat, puffed rice accommodates an honest amount of fibre. Furthermore, puffed rice can also be wealthy in other nutrients, making it healthy. As well as, one can reap the opposite advantages of puffed rice, which include boosting digestion and stopping excess sodium consumption, which further supports weight reduction. 

Ways to Eat Puffed Rice

Incorporating puffed rice into your weight reduction regimen may be easy and versatile. It will possibly function the inspiration for a healthy homemade trail mix, be mixed with milk or yoghurt for a filling breakfast, or eat it as a solo snack. 

Bhel Puri

Mixing puffed rice, chopped vegetables (like tomatoes, onions, and coriander), chutneys, and spices, we get the predominant ingredients within the well-known Indian street food delicacy Bhel Puri. It’s the right marriage of flavours and textures, making it a healthy and energising weight reduction option.

Puffed Rice Upma

Use puffed rice as an alternative of semolina to provide the standard South Indian upma a healthier touch: Sauté some onions, green chillies, and curry leaves in some oil. Then, add the puffed rice, some toasted peanuts, and little salt and turmeric to taste. It’s a tasty breakfast or snack selection that’s quick, easy, and low in calories.

Puffed Rice Chaat

Through the use of puffed rice as the idea, it’s possible you’ll add a twist to the standard Indian chaat. Add puffed rice to chopped veggies like onions, tomatoes, cucumbers, yoghurt, tamarind chutney, and mint chutney to make a tangy, light chaat that’s great to snack on as a fast meal.

Puffed Rice Ladoo

Puffed rice, jaggery or honey, roasted almonds, and desiccated coconut create a healthier version of the well-known Indian sweet delight. Form the mixture into tiny balls or laddoos for a guilt-free dessert alternative that offers you energy.


To drop a few pounds successfully, it’s imperative to recollect to devour puffed rice carefully and as a part of a healthy meal plan. For individualised dietary recommendations, speak with a medical skilled or certified dietitian. Eat it as a savoury snack, add to salads or mix it with milk and fruits for breakfast; puffed rice is flexible and straightforward to include into your meal plan.


With so many benefits, one can devour puffed rice as a nutritious snack. Nevertheless, don’t overeat, as anything in excess is bad to your health.

You ought to be aware of just a few issues of safety while introducing puffed rice into your weight reduction programme. First, to avoid overeating, remember to watch your portions. Despite having few calories, eating numerous puffed rice can nonetheless end in excessive consumption of calories. Watch out with the toppings you utilize in your puffed rice as well. Adding high-calorie ingredients like fried nuts or sugar syrups will significantly raise the calorie count. 

In accordance with studies, packaged, store-bought puffed rice accommodates numerous sodium, so be mindful of your intake. Moreover, get organic puffed rice because it is devoid of harmful pesticides. Lastly, keep in mind that puffed rice must be a component of a balanced weight loss program consisting of assorted high-nutrition meals to make sure you meet your body’s dietary requirements while attempting to drop a few pounds.


Like all the pieces good, puffed rice quantity needs careful watching in order that one doesn’t overeat. Also, concentrate on the packaged preparations available off the shelf as they might have additives and high sodium. Finally, go for organic puffed rice for the very best dietary profile. 

HealthifyMe Suggestions

To include puffed rice into your weight reduction weight loss program, try adding it to your morning bowl of oatmeal or porridge. It might sound strange, nevertheless it works wonders. Cook your oatmeal as usual, then sprinkle a handful of puffed rice. The puffed rice will add a satisfying crunch to your breakfast. As well as, it can boost the dietary value of your meal without adding extra calories. So try it and see the difference it may well make in your weight reduction journey.

The Final Word

Puffed rice generally is a a part of a fast, low-calorie weight loss program It’s a lightweight and crunchy snack that one could make right into a delicious dish, given to its versatility. Nevertheless, portion control, consideration of toppings and additives, monitoring sodium consumption, and a generally balanced and nutrient-rich weight loss program are crucial. By keeping these precautions in mind, you should utilize puffed rice as a part of your weight reduction journey in a healthy and fun way.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to switch medical advice from professionals. For further information, please contact our certified nutritionists Here.

Steadily Asked Questions

Q: What’s puffed rice?

A: Puffed rice is processed rice. The procedure involves pressing and heating rice kernels to cause them to expand. It’s a potentially effective alternative for weight reduction and is widely as a breakfast cereal. 

Q: Is puffed rice a great option for weight reduction?

A: On account of its low calorie and low-fat content, high fibre content, and capability to maintain you feeling full for prolonged periods, puffed rice generally is a suitable alternative for weight reduction. Nevertheless, portion control and a balanced weight loss program are also crucial for effective weight reduction.

Q: What number of calories are in a serving of puffed rice?

A: Puffed rice is a low-calorie food selection for weight reduction because one serving typically has 46 calories. Nevertheless, it’s crucial to think about portion sizes and dietary balance generally for efficient weight reduction.

Q: Is puffed rice high In carbohydrates?

A: Puffed rice has adequate carbs to offer energy. Nevertheless, it accommodates complex carbs that take longer to digest. It also accommodates minimal protein and decent fibre. But, if consumed excessively, it’d result in high carb consumption. Due to this fact, portion control and conscious eating are crucial when including puffed rice in a weight reduction regimen.

Q: Is puffed rice a low-fat food?

A: Since puffed rice gets produced by expanding rice grains under high heat and pressure without additional fats, it is usually a low-fat food. On account of its low-fat content, it’s a healthy alternative for weight reduction. Nevertheless, it’s crucial to keep in mind that eating puffed rice alone won’t result in weight reduction. You’ll be able to make it a component of a healthy and balanced weight loss program.

Q: Can puffed rice be eaten as a meal alternative?

A: Puffed rice is just not a meal substitute for those attempting to drop a few pounds. Although low in calories and fat, it doesn’t contain enough essential nutrients like protein, fibre, and good fats obligatory for a balanced meal. So, in case you replace your meal with puffed rice, you’ll be able to have nutrient deficits and feel hungry and unsatisfied. Nevertheless, for long-term weight reduction, it is good to incorporate puffed rice with other nutrient-dense meals for long-term weight reduction in a well-rounded, calorie-restricted weight loss program.

Q: How should puffed rice be incorporated right into a weight reduction weight loss program?

A: A weight reduction plan can include puffed rice by substituting it for high-calorie snacks like chips or cookies. It’s a low-calorie and low-fat snack you should utilize as a garnish on salads, yoghurt, or fruit. It’s also possible to have rice cakes with ricotta cheese or peanut butter and cucumber on the side to make it a well-rounded option. 

Q: What are the health advantages of puffed rice?

A: Provided that it has little fat and calories, puffed rice has the potential to be a healthy selection for people attempting to reduce on their calorie intake. It’s also low in salt, devoid of cholesterol, and ideal for individuals with dietary restrictions. Moreover, puffed rice is a wealthy source of complex carbohydrates, which might improve metabolism and supply energy. 

Q: Are there any potential drawbacks to eating puffed rice for weight reduction?

A: Puffed rice lacks vital elements like protein and good fats obligatory for a balanced weight loss program. If you happen to only eat puffed rice to drop a few pounds, your weight loss program may turn out to be unbalanced and deficient in some nutrients. For efficient and long-term weight reduction, including a spread of nutrient-rich foods and using portion control is crucial.

Q: Can puffed rice be a part of a sustainable long-term weight reduction plan?

A: When included in a balanced weight loss program and healthy lifestyle, puffed rice generally is a a part of a long-term, sustainable weight-loss strategy. On account of its low calorie and fat content, puffed rice can aid in weight reduction by lowering calorie consumption. Nevertheless, it is usually recommended to not only depend on puffed rice or some other item to drop a few pounds because a balanced weight loss program is crucial for long-term success.

Research Sources

1. Reverse-translational identification of a cerebellar satiation network. Low AYT, Goldstein N, Gaunt JR, Huang KP, Zainolabidin N, Yip AKK, Carty JRE, Choi JY, Miller AM, Ho HST, Lenherr C, Baltar N, Azim E, Sessions OM, Ch’ng TH, Bruce AS, Martin LE, Halko MA, Brady RO Jr, Holsen LM, Alhadeff AL, Chen AI, Betley JN. Nature. 2021 Nov 17. DOI: 10.1038/s41586-021-04143-5. Online ahead of print. PMID: 34789878.


2. Kumar, Shiv. (2016). Puffed rice: re-emerging promising health profit breakfast food item.


3. Peng AW, Juraschek SP, Appel LJ, Miller ER third, Mueller NT. Effects of the DASH Weight-reduction plan and Sodium Intake on Bloating: Results From the DASH-Sodium Trial. Am J Gastroenterol. 2019 Jul;114(7):1109-1115. doi: 10.14309/ajg.0000000000000283. PMID: 31206400; PMCID: PMC7122060.


4. Arcand J, Blanco-Metzler A, Benavides Aguilar K, L’Abbe MR, Legetic B. Sodium Levels in Packaged Foods Sold in 14 Latin American and Caribbean Countries: A Food Label Evaluation. Nutrients. 2019 Feb 11;11(2):369. doi: 10.3390/nu11020369. PMID: 30754646; PMCID: PMC6412284.



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