Puffed Rice is Good for Weight Loss: The Ideal Snack

puffed rice for weight loss

There are lots of affordable and accessible snacks in today’s world. When hunger strikes, especially for people with busy schedules, grabbing a snack at a convenience store is tempting. All you have to do is pick the desired food, pay for it, and savor its flavor. The same goes during stressful times or when one decides to go on a weight loss journey. People tend to seek out comforting foods or snacks when they feel hungry. However, it’s a known fact that most of these convenient treats are unhealthy. Eating unhealthy snacks such as peanuts, snack cakes, crackers, and more can harm your body. Why? These foods contain high sugar, sodium, fat, and salt, which can lead to obesity and other diseases like cancer, stroke, and diabetes. There may be a generous amount of unhealthy and processed snacks in the market, but delicious and healthy options do exist! Among these include puffed rice.

Puffed rice is a popular food in India and has various names like muri, mura, and more. In other countries, it’s a regular snacking option. However, most people do not realize the benefits of this carb-rich food. Let’s start.

What Is Puffed Rice?

People refer to puffed rice as muri, mura, and more. In India, it’s one of the ingredients of the popular snack.

So, what’s puffed rice? It’s simply a delicious snack option that’s ideal for weight loss. The process of making puffed rice is relatively straightforward.

You cook parboiled rice kernels in steam and high pressure. The process also includes adding salt.

Many love it because it has low calories and contains other nutrients such as vitamin B-6, iron, magnesium, and excellent dietary fiber.

Therefore, as mentioned, it’s an ideal snack option that could be added to a weight loss plan. Nonetheless, you can make it healthier by added to it.

Puffed Rice Is Good For Weight Loss

Swapping the foods that contain processed and artificial ingredients from your pantry or fridge with a healthy snack like puffed rice is a significant step that you can take towards wellness. Why? Puffed rice is good for weight loss and is a better option than many other on-the-go snacks. It contains complex carbohydrates that can help in fats breakdown.

Puffed rice is good for weight loss since it has low fat and calories content. Moreover, it also packs helpful dietary fibers and lacks cholesterol.

Its benefits don’t end there. Puffed rice also increases metabolism and helps aid in indigestion.

Health Benefits of Puffed Rice

Puffed rice packs a lot of nutrients that make it quite beneficial to many. Here are some:

1. Relieves Constipation 

It has fiber and thus serves as an effective constipation treatment. Fiber reduces excess fat content and mucous in the stool.

The process prevents mucus and fiber from sticking on the intestinal wall, allowing smooth fecal passage.

2. Improves Digestion 

Puffed rice is an ideal snack option if you constantly suffer from indigestion, diarrhea, and abdominal gas. It’s a digestive stimulant that increases how food breaks down in the intestines and stomach.

Puffed rice promotes the secretion of digestive juices, making the absorption of nutrients faster. To enjoy the puffed rice benefits, you can add it to your daily diet.

3. Regulates Blood Pressure

The puffed rice snack is ideal for those with blood pressure issues. It plays a significant role in the bodies of blood pressure patients by normalizing the levels.

It also promotes one’s cardiovascular function, reducing the chances of stroke or heart attack.

4. Weight Loss

Some of the primary nutrients in puffed rice are carbohydrates and fiber. The two nutrients make one feel full longer, which can prevent overeating.

It’s a lite food and has low calories, therefore ideal for those on a diet.

5. Boosts Immunity

The rice is incredible in that it helps fight microbes and offers protection against different infections such as a sore throat, fever, etc.

This is because it packs several excellent nutrients, minerals, and antioxidants.

6. Strengthens Bones 

Puffed rice is also beneficial to bones and teeth. As people age, their teeth and bones begin to weaken, and the best way to avoid this is by eating foods that provide proper nutrients, instead of processed artificial foods.

Puffed rice is rich in nutrients such as vitamin D, calcium, iron, fiber, etc., which contribute to strong bones and teeth. Having strong bones and teeth is essential to reduce the chance of joint pains or any fractures.

8. Offers Energy

Puffed rice is a great energy source as 100 grams pack approximately 90 grams of carbohydrates. The amount is decent and offers glycogen filling that provides enough energy to the human body.

9. Enhances the Skin

Puffed rice has antioxidant properties that help people acquire clear and radiant skin. The antioxidants shield the skin against harmful UVB and UVA rays.

It thus reduces various aging signs such as spots, fine lines, wrinkles, and many more. It’s also effective in protecting against skin conditions like acne and eczema.

How to Make Puffed Rice

Today, people mostly buy already packed puffed rice from supermarkets. However, you can prepare it from home since the steps are pretty straightforward.

It’s an excellent breakfast option that will leave you energized plus has a low-calorie intake. All these make it the perfect substitute for cake, bread, etc.

Puffed rice is more versatile than most people imagine and it is relatively easy to prepare. Being accessible doesn’t mean it is fast to cook; the home preparation process is quite long.

However, the satisfaction you get after preparing something yourself is usually priceless. In this section, there’s a step-by-step guide on how to make puffed rice.

The simple principle that can help make puffed rice is the popcorn one. Like corns, you’ll have to dilate rice using the heat effect.

The puffed rice, which is light and fragrant, was born in India during ancient times. Today, it’s pretty popular worldwide, and many consider it a great healthy snack choice.

Here are the steps on how to make puffed rice.

1. Clean the Rice 

Rice usually has low moisture content. You need to know that during cooking, it the moisture that makes the rice swell.

If you want the rice to swell well because of moisture, you should soak it for at least ten minutes. You then rinse it thoroughly, only drain it when the water looks clear and contains no impurities.

2. Boil It

Put water in a saucepan, bring it to a boil, and add rice. Cook the rice using low heat for thirty minutes. Disregard the cooking instruction on the packaging since you have to overcook the rice.

You can season the rice using sugar or salt in the cooking process. It depends on your preferences if you want savory or sweet puffed rice. Ensure it absorbs all water before putting removing from heat.

3. Dry 

After successful cooking, you can now dry the rice. Spread it gently on an absorbent paper sheet and leave it to dry for the whole day.

If you’re busy or in a hurry you can transfer to a parchment-lined baking sheet and bake in the oven for 2 to 2 1/2 hours. The temperature you use should be 250 degrees F.

4. Cook

Your rice needs to be dry when it reaches the cooking stage. Cooking is quite simple, in a large saucepan, pour avocado or coconut oil to come to approximately two inches on each side. Heat over medium heat and add a few grains of the cooked rice. If the oil is hot enough, the rice will start to puff instantly.

After successful cooking, remove from heat and give it some time to cool before tasting.

The Side Effects of Puffed Rice

Puffed rice has several dietary benefits, but if you eat it in excess, that is not recommended. Moderation is important for any foods, even healthy choices.

Puffed rice has a high glycemic index, eating it can increase your blood glucose levels rapidly.


The puffed rice is a healthy snack with various health benefits. These include providing better immunity, absorption, digestion, and many more. Moreover, replacing processed sugary snacks with healthy ones, such as puffed rice, will help contribute to your weight loss goals.

You can purchase puffed rice from supermarkets or choose to make your own. However, it’s still best to consume it in recommended portions since, like most food, it also has side effects.

Want to Work Together?

Eliminating unhealthy food from your pantry and eating alternative snacks such as puffed rice is a smart choice towards personal wellness and optimal health. While taking this small step can contribute to your fitness goal, it’s necessary to continuously work on your food and lifestyle choices to make progress. Are you struggling to make good decisions? Are you a tired, overwhelmed, or stressed woman who’s beginning to experience negative health issues such as digestive problems, chronic inflammation, aging prematurely, and weight gain? After consistently putting in long hours and juggling too many priorities, are you desperate to make a change?

It’s easy to neglect personal wellness in exchange for what feels good and that never-ending to-do list. The thought of adding one more thing to your list – wellness – may even tip the scale. Take the guesswork out of the individual steps needed to find balance and optimal health and let the Green Balanced Gal Wellness Program lead the way. You are unique, your food and lifestyle choices should be too, and thankfully, the Green Balanced Gal approach to wellness is not a one-size-fits-all approach. Get started today with the coaching support you need to feel your very best – mind, body, and soul!

I want to guide you through taking back the balance and health in your life. I’d love to jump on a call with you to see how we can work together. Schedule a time here>>

About Amy

I'm an Integrative Health Coach for career-oriented, busy women in search of finding balance, wellness, and lifestyle transformation in an overworked, stressful, and boundary-blurring world.

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