Puffed rice, or murmura, is a light and crunchy snack that many of us love. It’s quick to prepare, easy on the stomach, and widely used in Indian households for snacks like bhel puri or chivda. But when those late-night cravings hit, a question arises:
Is eating puffed rice at night good or bad for your health?
Let’s take a closer look at the pros and cons.
🌙 Why Puffed Rice Feels Like a Good Nighttime Snack
When you’re looking for something light before bed, puffed rice seems like a good option. It’s:
Low in fat
Low in calories
Quick to digest
Easy to prepare
But while it might feel like a harmless bite, it’s important to consider the full picture—especially when it comes to nighttime eating.
✅ Benefits of Eating Puffed Rice at Night
1. Light and Easy to Digest
Puffed rice is gentle on the digestive system. If you’ve had a heavy dinner or are just a little hungry late at night, a small bowl won’t burden your stomach.
2. Low in Calories
One cup of puffed rice contains only around 50–60 calories, making it a far better choice than fried snacks or sweets.
3. Quick to Prepare
No cooking needed—just mix it with some salt, spices, or a handful of roasted peanuts for a quick, tasty fix.
❌ Downsides of Eating Puffed Rice at Night
1. Not Very Filling
Because puffed rice is low in protein and fiber, it doesn’t keep you full for long. You might find yourself feeling hungry again soon after, leading to late-night overeating.
2. High Glycemic Index (GI)
Puffed rice is quickly broken down into sugar in the body, which can spike blood sugar levels. This is not ideal before bed—especially for people with diabetes or insulin sensitivity.
3. Lacks Nutrients
On its own, puffed rice offers very little in terms of nutrition. It’s mostly simple carbs, which don’t do much for your body when eaten by themselves.
🥣 How to Make It Healthier at Night
If you really enjoy puffed rice at night, here’s how to make it a smarter choice:
✅ Add Protein: Mix with roasted peanuts, moong sprouts, or boiled egg whites.
✅ Add Fiber: Throw in some chopped veggies like cucumber, onion, or tomato.
✅ Use Minimal Salt and Oil: Avoid fried versions or heavily salted mixes.
✅ Keep the Portion Small: Stick to 1 to 1.5 cups for a light snack.
📝 Final Verdict: Good or Bad?
👉 Eating puffed rice at night is not “bad” — as long as it’s eaten the right way.
It can be a light and safe snack if:
You control the portion
Pair it with healthy add-ons
Avoid sugary or fried versions
However, relying on it regularly as a nighttime meal or snack isn’t ideal because it lacks the nutrients your body needs to stay full and balanced.
💡 Quick Tip:
If you’re trying to lose weight or manage your blood sugar, eat puffed rice earlier in the evening and combine it with a source of protein and fiber.
Need more healthy late-night snack ideas? Stay tuned to our blog for tips on Indian superfoods, weight-loss meals, and mindful eating habits!