What is the significance of puffed rice?

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Introduction: 

We have always  greatly enjoyed while having puffed rice as chaat on Indian streets but never realised that it could also have some health benefits.  Puffed rice is one of the staple foods in India, commonly called as murmura, muri, and parmal.  One can endlessly munch upon puffed rice while binge-watching an OTT show. Moreover, its crunchy texture makes it a popular option for healthy snacks and it is a quick alternative if unexpected guests show up. In India, puffed rice is often offered as a prasad in religious places. 

Rice is one of the essential crops in  Asian countries and puffed rice is made from rice in the presence of high pressure, heat and steam. Various methods of puffing include hot air popping, dry heat, sand and salt treated, popping in hot oil, gun puffing and microwave heating. Let us  discuss,  some astonishing health benefits of eating puffed rice.1 

Did you know?

• Puffed rice is a good source of thiamin, providing 0.1 milligrams per cup. source: fdc.nal.usda.gov
• Puffed rice is gluten-free, making it suitable for individuals with gluten intolerance or celiac disease. source: USDA
• Puffed rice is a good source of fiber, providing 0.6 grams per 1-cup serving. source: USDA
• Puffed rice is low in fat, with only 0.13 grams per 1-cup serving. source: USDA
• Puffed rice is a good source of iron, providing 1.8 milligrams per 1-cup serving. source: USDA

Nutritional Value of Puffed Rice: 

The amount of nutrients present in 14g of puffed rice is given below: 

Nutritional Component Value Calories 56 kcal Total Fat 0.1 g Sodium 0.4 mg Total Carbohydrate 13 g Dietary Fiber 0.2 g Protein 0.9 g Calcium 0.8 mg Iron 4.4 mg Potassium 16 mg 

Table 1: Nutritional Value of Puffed Rice2 

Also Read: Suji (Semolina): Uses, Benefits, Side Effects By Dr. Rajeev Singh

Properties of Puffed Rice: 

The properties of puffed rice are given below: 

• It may possess properties that can lower the blood pressure 
• It may protect against cancer 
• It may be effective for dysentery 
• It may have  antioxidant activity 
• It may have properties to improve heart health1 

Also Read: Soybean: Uses, Benefits, Side Effects By Dr. Rajeev Singh

Potential Uses of Puffed Rice for Overall Health: 

Puffed rice is highly nutritious and packed with many macros and micronutrients. Puffed rice can be fortified with dietary fibre, protein, zinc, iron and vitamins A and C. Consuming fortified puffed rice in moderation can aid in your overall health.

Dr. Siddharth Gupta, MD

Some of the puffed rice health benefits are given below: 

1. Potential use of puffed rice for high blood pressure 

High sodium levels can elevate blood pressure but the sodium levels in puffed rice are relatively low. Therefore, it may be a good addition as a snack for individuals suffering from high blood pressure or hypertension.1 Further studies are required to assess the effect of puffed rice on high blood pressure. You must check your blood pressure regularly and consult your general  physician in case of high blood pressure. 

2. Potential use of puffed rice for cancer 

Puffed rice contains insoluble fibres and may help in protecting against cancerous cells. These insoluble fibres pass quickly through the colon region which flushes cancer-causing compounds from the body. Thus, regular consumption of puffed rice may reduce the risk of colon cancer.  

Further investigation to check the effect of puffed rice on the cancer is required and you should consult your doctor for the same. 

3. Potential use of puffed rice as an energy source 

Puffed rice is a rich source of carbohydrates and it generates energy slowly, leading to a steady level of energy. The carbohydrates in puffed rice may serve as fuel to the body and help in the smooth functioning of the brain.1.Click here to enter text. However, further studies on animals and humans are required to check whether puffed rice is as safe and effective as it appears in these studies. 

4. Potential use of puffed rice for weight management 

There is a possibility that puffed rice is good for weight loss. Puffed rice can form an essential part of a balanced diet. In addition, it does not contain harmful fats; therefore, it may be beneficial for weight loss.1 You must consult a nutritionist for further assistance in diet changes and weight management. 

A bowl of ready-to-eat puffed rice (one cup) contains 77% of calories, 96% of carbohydrates, 58% of proteins and 32% of fats.

Dr. Rajeev Singh, BAMS

Also Read: Is Risotto Gluten Free? Unveiling the Facts Behind Your Favorite Dishes

5. Potential use of puffed rice for vitamin deficiency 

Puffed rice contains  the niacin, vitamin D, calcium, fibre, iron, thiamine and riboflavin. Therefore, regular consumption of puffed rice may overcome  vitamin deficiency.1 However, further studies on humans and animals are required to check the efficiency of puffed rice in case of vitamin deficiency. Suppose you are diagnosed with a vitamin deficiency; you must consult your doctor and take relevant supplements instead of self-medicating. 

6. Potential use of puffed rice for high cholesterol 

Cholesterol levels in puffed rice are low and it is practically of all harmful fats. For these reasons, puffed rice may be included in the diet of people with high cholesterol levels.1Click here to enter text.Further studies are required to check how puffed rice can be helpful in case of high cholesterol in patients. You must check your cholesterol and consult your doctor to undergo proper treatment instead of self-medicating. 

Though studies show the benefits of puffed rice in various conditions, these are insufficient, and there is a need for further studies to establish the true extent of the benefits of puffed rice on human health. 

Also Read: Black Rice: Uses, Benefits, Side Effects By Dr. Rajeev Singh

How to Use Puffed Rice? 

Puffed rice is readily available in packets in local stores and can be munched upon as it is or included in our daily diet. It  is used in the preparation of Indian chaat foods like bhel puri,  poha and a sweet dish like murmura laddu. Jalmuri is prepared by tossing onion, tomato, cucumber, green chillies and peanuts in the puffed rice. Masala and mustard oil are added to the same to enhance the flavour. 

You must consult a qualified doctor before taking any puffed rice in large quantity. Likewise, do not discontinue or replace an ongoing modern medical treatment with an ayurvedic/herbal preparation without consulting a qualified doctor. 

Side Effects of Puffed Rice: 

Puffed rice, has no specific side effects and as yet no reactions have been noticed on using it. However, seek immediate medical attention if you experience any side effects. Consult your ayurvedic physician who has prescribed it to you; they will be able to identify the cause and treat it effectively. 

Also Read: Purple Rice: Uses, Benefits, Side Effects & More

Precautions to Take with Puffed Rice: 

Puffed rice is one of the staple foods and a common ingredient in the regular diet. General precautions should be taken while having puffed rice if you are taking  other general medicine. Pregnant women, lactating mothers should take special care. You must consult your doctor before having puffed rice. Precaution should be taken before giving puffed rice to the elderly or children and you must have puffed rice only if your doctor prescribes it. 

Interactions with Other Drugs: 

There is not enough evidence on the interaction of puffed rice with other drugs. Further studies on the interaction of puffed rice are required. Therefore, you must consult your doctor if you are on any other medication before consuming puffed rice in larger than usual quantities. 

Also Read: Wheat: Uses, Benefits, Side Effects By Dr. Rajeev Singh

Frequently Asked Questions: 

1) What are the puffed rice benefits? 

Puffed rice may be used in case of high blood pressure, for weight management, to reduce the risk of cancer, for vitamin deficiency, in diet for individuals with high cholesterol levels and as an energy source.1 However, there is need for large scale human studies to confirm these benefits.  

2) Is there any use of puffed rice for weight loss? 

Yes, puffed rice may be used for weight loss since it does not contain harmful fats.1 However, its best you consult your dietitian for the same.  

3) What are the various puffed rice side effects? 

Puffed rice, a natural preparation, has no specific side effects. However, if any reaction is noticed on eating it, seek immediate medical attention. Consult your ayurvedic physician who has prescribed it to you; they will be able to identify the cause and treat it effectively. 

4) What are the nutritional benefits of puffed rice?? 

Puffed rice is rich in carbohydrates and acts as an energy source. Along with that it contains insoluble fibres, proteins, calcium, vitamins, iron and potassium.2 

5) Is puffed rice used to treat headaches? 

No, there are no studies that suggest the use of puffed rice for headaches. 

References: 

1. Road P, Nadu T. Model Detailed Project Report PUFFED/ FLAKED RICE Prepared by Indian Institute of Food Processing Technology (IIFPT). [Internet]. [cited Aug 17]. Available from: http://niftem.ac.in/newsite/pmfme/wp-content/uploads//09/Rice-based-Product-Dpr.pdf 

2. Cereals ready-to-eat, fortified, puffed, rice nutrition facts and analysis. [Internet]. [cited Aug 17]. Available from: https://www.nutritionvalue.org/Cereals_ready-to-eat%2C_fortified%2C_puffed%2C_rice_nutritional_value.html 

Also Read: Does Rice Have Gluten? Dispelling Dietary Myths

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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Types of puffed grain made from rice

"Crispy rice" redirects here. Not to be confused with Crunchy rice

Puffed rice

Puffed rice and popped rice (or pop rice) are types of puffed grain made from rice commonly eaten in the traditional cuisines of Southeast Asia, East Asia, and South Asia. It has also been produced commercially in the West since and is popular in breakfast cereals and other snack foods.

Traditional methods to puff or pop rice include frying in oil or salt. Western commercial puffed rice is usually made by heating rice kernels under high pressure in the presence of steam, though the method of manufacture varies widely. They are either eaten as loose grains or made into puffed rice cakes.

Description

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While the terms "puffed rice" and "popped rice" are used interchangeably, they are properly different processes. Puffed rice refers to pre-gelatinized rice grains (either by being parboiled, boiled, or soaked) that are puffed by the rapid expansion of steam upon cooking. Puffed rice retains the shape of the rice grain, but is much larger. Popped rice, on the other hand, refers to rice grains where the hull or the bran is intact. When cooked, the kernel explodes through the hard outer covering due to heating. Popped rice has an irregular shape similar to popcorn. There are various methods, both modern and traditional, for making puffed and popped rice.[1]

Traditional versions by region

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East Asia

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Puffed rice or other grains are occasionally found as street food in China (called "mixiang" ''), Taiwan (called "bí-phang" ''), Korea (called "ppeong twigi" '''), and Japan (called "pon gashi" ''''), where hawkers implement the puffing process using an integrated pushcart/puffer featuring a rotating steel pressure chamber heated over an open flame. The great booming sound produced by the release of pressure serves as advertising.

Mainland China

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Puffed rice cakes in China

The earliest mention of puffed rice in Mainland China is in Zhejiang Province, from a book by Fan Chengda written in the Song dynasty (c. ). It was part of the rituals of the Spring Festival and was made in large cooking pots known as fǔ (') which was heated with woodfire. Puffed rice, known as bào chǎo mǐ huā lou (''''), is still a traditional street food in Shanghai where it is made by frying rice in oil and sugar.[2]

Japan

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Various types of kaminari-okoshi from Japan

Traditional puffed rice cakes in Japanese cuisine are known as kaminari-okoshi (''') 'thunder cakes' or simply okoshi ('''). In Edo Japan, the name okoshi was related to good luck, as the similar word okosu means to establish or set up.[3] It is made by deep-frying sun-dried rice grains until they pop. It is then mixed with syrup (and other ingredients like peanuts or sesame seeds), pressed into trays, and dried. They are cut up into squarish or rectangular blocks before being sold. Traditional okoshi boxes feature images of Raijin, the Japanese god of thunder and lightning. Its earliest attestation was during the middle of the Edo period, when it was sold as a snack outside the Sensō-ji of Asakusa, Tokyo. Modern okoshi can use a variety of other ingredients and flavors and are usually factory-made.[4]

For more information, please visit food extruder machines.

Another type of Japanese puffed rice snack is ninjin (''''), which are loose puffed rice grains. Its name literally means "carrot" because it is sold in a carrot-shaped cone.[5]

Puffed rice is also used in genmaicha ('''), "brown rice tea", a traditional Japanese tea beverage consisting of green tea mixed with roasted puffed brown rice.[6]

Taiwan

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In Taiwan, puffed rice is known as Bí-phang or pōng-bí-phang (''', the word "pōng" is the sound of the explosion when the pressure furnace is opened) in Taiwanese and Mi-hsiang ('') in Mandarin.

Korea

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Gangjeong from South Korea coated with puffed rice

In Korea, puffed rice is known as twibap ('') and is used to make yeot-gangjeong or to coat gangjeong.[7]

Korea also has a tea beverage made with puffed rice called hyeonmi-nokcha ('''', literally "brown rice green tea"), which is made with green tea and roasted puffed brown rice.

Southeast Asia

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Philippines

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Ampaw from the Philippines

In Filipino cuisine, traditional puffed rice is known as ampaw or ampao (a term which also became applied to popcorn). It is made with cooked white rice (usually leftovers). It is dried in the sun for around four hours. They are then fried in hot oil to make them puff up. The oil is drained thoroughly after frying. The sugar glazing is cooked separately using muscovado sugar or molasses (or corn syrup), salt, butter, and vinegar or calamansi juice. The glazing is poured onto the puffed rice and mixed until the grains are evenly coated. It is then allowed to cool and shaped into the desired form before it fully hardens. They are usually cut into square or rectangular blocks or molded into balls.[8][9][10]

Thailand

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In Thai cuisine, a traditional popped rice snack is krayasaat ('''''''''). It is associated with the Buddhist Saat festival, which is celebrated in autumn. It can be made with regular rice or glutinous rice. It is roasted directly in a dry pan like popcorn until it pops. It is mixed with caramelized palm sugar, coconut milk, peanuts, sesame seeds, and khao mao (pounded green rice).[11]

Malaysia

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In Malay cuisine, traditional puffed rice is known as bepang pulut especially in Terengganu state. Glutinous rice is dried under sunlight and cooked with palm sugar. It is different from regular bepang which uses ground nuts instead of glutinous rice. Bepang pulut is famous as a gift from the host to guests at a wedding ceremony.

South Asia

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Nepal

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Puffed Rice is a popular snack in Nepal which is known as "Bhuja"-''''. It is used in a wide variety of recipes from simply eating it directly to making other dishes. Some people also refer to rice as bhuja which can be a little confusing.

India

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Uggani and bajji (steamed puffed rice and fritters), a typical breakfast of Rayalaseema. Puffed rice with Telebhaja (Bengali fritters), and potato fries in West Bengal.

In India, puffed rice is known as many regional names, which include murmura in Hindi ('''''''), pura in Punjabi (''''), mamra in Gujrati (''''), kurmura in Marathi ('''''''), charmbura in Konkani (''''''''), muri in Bangla ('''''), mudhi in Odia ('''''), muri in Assamese (''''), pori in Tamizh (''''), pori in Malayalam (''''), mandakki in Kannada ('''''''), kurlari in Tulu ('''''''), borugulu in Telugu (''''''''). It is a staple food in Odisha,West Bengal,Andhra Pradesh,Telangana. [12]

It has been made since ancient times using a technique called hot salt frying in which parboiled rice (i.e. steamed and then dried) is puffed by preheated salt.[13] Salt is heated in a pan until it is hot enough to pop rice added to it within seconds. Parboiled or dried pre-cooked rice is added to the heated contents of the pan and stirred. Puffing starts almost immediately and completes in less than a minute and the rice is scooped out by a sieve.

Puffed rice is an ingredient of bhel puri, a popular Indian chaat (snack). It is offered to Hindu gods and goddesses in all pujas in the southern Indian states of Kerala and Tamil Nadu. Pilgrims of Sabarimala often pack puffed rice in their travel pouch along with jaggery meant to be offered to Ayyappan. Pori has been mentioned in various Tamil texts as an offering to Hindu deities. Offerings of pori and jaggery made to Ganesha are mentioned in the Tiruppukal, a 15th-century anthology of Tamil religious songs, written by Tamil poet Arunagirinathar. In Gujarati cuisine it is called 'mamra' and is often used to make a dry snack by shallow frying in oil with spices or made into sweet balls using jaggery and ghee.

In Telangana, as a snack typically given to children, puffed rice or borugulu is made into a ball with jaggery sugar syrup or bellam pakam.

In Karnataka, puffed rice is mixed with carrots, tomatoes, spices and coriander leaves to make churumuri, a popular evening snack.

Under the initiative of Make in India, the Central Government of India decided that mudhi from Odisha would be part of Indian traditional food among 12 traditional dishes from different states that would be launched globally.[14][12]

In Mithila and Bengal area, puffed rice is had with "kachari"-fried potato/onion chops, fried fish or with mutton curry. "Jhal-muri" and "Murhi-Bhuja" are also very popular snacks in this area. In Madhya Pradesh, this is referred to as Parmal and it is very often eaten with Sev as a snack and also used in Bhel. In some areas it is also known as laai and dishes made from it are called sweet laai, laai poha etc.

Bangladesh

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Puffed Rice called Muri in Bengali is a popular snack in Bangladesh. Mostly used to make Jhalmuri, it is the most common and cheapest snack in Bangladesh. They use the same ancient method as India to prepare the puffed rice. This snack can be found anywhere in Bangladesh. In Old Dhaka, the jhalmuri -wala (Jhalmuri-seller) is still often seen dressed in colourful clothes, wearing anklet bells and calling out to the residents. Puffed rice is also mixed with jaggery and shaped into a rounded ball snack called murir moa.

Rest of the world

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Czech Republic and Slovakia

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In s Czechoslovakia, state firm Vitana was the first to begin the production of 'expanded rice', as plain flavoured or sweetened snack.[15] The product became popular under the names burizony (Czech: burisony) or arizonky. These continue to be produced to this day in Pardubice[16] or Sereď.[17]

Modern commercial production

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Puffed rice cereal

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A bowl of Rice Krispies

Puffed rice is formed by the reaction of both starch and moisture when heated within the shell of the grain. Unlike corn, rice kernels are naturally lacking in moisture and must first be conditioned with steam. Puffed rice can be created by heating the steam-conditioned kernels either with oil or in an oven. Rice puffed in this way is crisp, and known as "crisped rice". Oven-crisped rice is used to produce the Rice Krispies breakfast cereal as well as the crisped rice used in Lion Bars, Nestlé Crunch, Krackel, and similar chocolate bars.[18] Though not as dramatic a change when compared to popcorn, the process and result are the same.[18]

Another method of puffing rice is "gun puffing", where the grain is conditioned to the correct level of moisture and pressurized to around 200 psi (1,400 kPa). When the pressure is suddenly released, the pressure stored inside the kernel causes it to puff out. This method produces a puffed rice which is spongy in texture.[18]

Rice can also be puffed by making a rice dough, and extruding small pellets which are then rapidly heated. The moisture in the dough flash boils and puffs the rice up. A cereal such as Cap'n Crunch is extruded, cooked, cut, pressurized, puffed and dried in a continuous process.[18]

The method of modern industrial puffed rice production is attributed to American inventor Alexander P. Anderson, who stumbled across puffing while trying to ascertain the water content of a single granule of starch, introduced the first puffing machine at the World's Fair in Saint Louis, Missouri, in . His eight "guns" that puffed grains for Fair goers were dubbed "The Eighth Wonder of the World" by an advertising billboard poster. Once the puffing principle, technique and technology had been discovered by Anderson, the competition to puff ready-to-eat American breakfast cereal took over the economy of Battle Creek, Michigan, with Kellogg's and Quaker Oats being two memorable and still active names to endure through the early puffing frenzy.

In the United States and Europe, puffed rice is served with milk as a breakfast cereal, a popular brand of this is Rice Krispies. Some chocolate bars, such as the Nestlé Crunch, include puffed rice, and puffed rice cakes are sold as low-calorie snacks.

Puffed rice cakes

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Not to be confused with Rice cake

American puffed rice cakes

In the United States, a flat disk of puffed rice was sold as "rice cakes" by the company Chico-San in the s. These rice cakes were marketed as low-calorie "saucers" meant to be eaten with toppings like cottage cheese, jelly, and fruit. Chico-San was eventually acquired by Heinz in , at which time the Quaker Oats Company also developed their own rice cake marketed as a "low-carb alternative to bread". Rice cakes became a fad diet in the s and s in the United States. In , Quaker Oats Company also acquired Chico-San, their biggest competitor, from Heinz. Rice cakes are also produced by other companies including Lundberg Family Farms, Hain Celestial Group, and Whole Foods Market.[19][20][21]

These puffed rice cakes are typically sold plain or blandly-seasoned, with the most popular flavor being lightly salted. They are also sold in flavored versions, including caramel, chocolate, cinnamon toast. They are popularly disk-shaped, but can also be sold as squares.[19]

In the Netherlands, disk-shaped puffed rice cakes are commonly sold in cylindrical packaging in supermarkets. Puffed rice cakes are also sold in a variety of different flavors within Sweden.

See also

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References

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