Is Murmura Good for Cholesterol? What You Need to Know

November 18, 2025 •

4 min read

According to research from The Journal of Nutrition, whole grains like rice bran can help reduce LDL cholesterol. But does this apply to murmura? This article explores whether is murmura good for cholesterol, separating the health benefits from potential downsides and providing practical dietary tips.

Quick Summary

Puffed rice, known as murmura, is naturally cholesterol-free and low in fat, making it a heart-healthy snack base. However, its high glycemic index and low nutrient density require moderation, and the nutritional value can be compromised by unhealthy additions like salt or sugar.

Key Points

Naturally Cholesterol-Free: Plain murmura contains zero cholesterol and very little fat, making it a safe snack base.
Sodium-Conscious Snacking: Unsalted puffed rice is very low in sodium, which helps regulate blood pressure and supports heart health.
High Glycemic Index Risk: Due to its high glycemic index, murmura can cause blood sugar spikes, especially for diabetics or if consumed in large quantities.
Choose Healthy Pairings: Enhance murmura's nutritional value and slow carbohydrate absorption by mixing it with protein- and fiber-rich foods like nuts, seeds, and vegetables.
Avoid Unhealthy Additives: Commercial packaged snacks with added salt, sugar, and artificial flavors can negate any health benefits; always choose the plainest option.
Moderation is Key: While a better alternative to fried snacks, murmura is not a nutrient-dense food and should be consumed in moderation as part of a balanced diet.

Is Murmura Good for Cholesterol Management?

Murmura, or puffed rice, is a staple snack throughout many cultures, celebrated for its light and crispy texture. When it comes to heart health, particularly cholesterol, the answer is not a simple yes or no. The core nutritional profile of plain murmura is favorable, but its effect on cholesterol depends heavily on preparation and portion control.

The Nutritional Profile of Plain Murmura

Plain, unsalted, and unflavored murmura has several properties that can be beneficial for heart health. It is fundamentally a carbohydrate source derived from rice, and its health impact is related to how it is processed and consumed.

Zero Cholesterol and Low Fat: By nature, puffed rice contains zero cholesterol and is very low in total fat. This makes it a healthier base for snacks compared to fried, processed alternatives high in saturated or trans fats.
Low Sodium: When consumed unsalted, murmura has very low sodium content. High sodium intake is a major risk factor for high blood pressure, which in turn increases the risk of cardiovascular disease. Opting for plain murmura can help regulate blood pressure, contributing to overall heart health.
Source of Dietary Fiber: Some sources indicate that puffed rice contains dietary fiber. While the fiber content may not be as high as whole grains like oats, it can still aid in digestion and promote regular bowel movements. Fiber is known to help lower cholesterol by binding to it in the digestive system and preventing its absorption.

Potential Downsides for Cholesterol and Heart Health

Despite its advantages, there are some nutritional aspects of murmura that warrant caution, especially for individuals monitoring their cholesterol levels.

High Glycemic Index (GI): Puffed rice has a high glycemic index, meaning it can cause a rapid spike in blood sugar levels. Uncontrolled blood sugar can damage blood vessels over time and is a risk factor for heart disease. For those with diabetes or metabolic issues, pairing murmura with protein and fiber is crucial to mitigate this effect.
Low Nutrient Density: Murmura is not a nutrient-dense food on its own. While low in fat, it is also low in protein and other essential micronutrients. Relying on it as a primary food source can lead to nutritional deficiencies. A balanced diet is always necessary to meet overall health needs.
Risk from Unhealthy Additions: The way murmura is prepared and what it's mixed with can completely change its health profile. Snacks like bhel puri often include fried components, sweetened chutneys, and excessive salt, which counteract any heart-healthy benefits of the base grain.

Incorporating Murmura into a Heart-Healthy Diet

To make murmura a positive part of your diet, focus on healthy preparations and proper portioning. Here is a guide on how to enjoy it wisely.

Opt for Unsalted Varieties: Always choose plain, unsalted murmura. You can add your own flavors using heart-healthy spices like chaat masala or black pepper instead of relying on high-sodium pre-packaged versions.
Pair with Protein and Fiber: To slow down the absorption of carbohydrates and prevent blood sugar spikes, combine murmura with other nutrient-rich foods. Think roasted lentils, nuts, seeds, and fresh vegetables.
Focus on Balanced Snacks: Instead of consuming a large bowl of murmura alone, use it as a component of a more balanced snack. Try a small serving mixed with sprouts, cucumber, and onions for a low-calorie, vitamin-rich treat.

Comparison: Murmura vs. Oats for Cholesterol

When comparing murmura to another popular grain for heart health, such as oats, their differing nutritional profiles become clear. Oats are widely recommended for lowering cholesterol due to their high soluble fiber content.


Feature	Plain Murmura (Puffed Rice)	Plain Oats (Rolled Oats)
Cholesterol Content	Zero	Zero
Fat Content	Very Low	Low (but higher than murmura)
Fiber Content	Low to Moderate	High, especially soluble fiber
Glycemic Index	High	Low to Moderate
Best for Heart Health?	Good as a low-fat, low-sodium snack base when eaten in moderation.	Excellent, due to soluble fiber actively lowering LDL cholesterol.
Benefit to Know	Light, easily digestible, and gluten-free.	Higher in protein, providing greater satiety.

Conclusion: Making the Right Choice for Your Health

Plain, unsalted murmura can be a heart-healthy choice for individuals managing their cholesterol. It is naturally low in fat and cholesterol and very low in sodium, which is excellent for cardiovascular well-being. However, the high glycemic index and lower fiber content compared to other grains like oats mean it should be consumed in moderation as part of a balanced diet. The biggest risk comes from unhealthy preparation methods that add excessive salt, sugar, or fat. To maximize the heart-healthy benefits, enjoy murmura in its plainest form, paired with high-fiber vegetables and protein-rich nuts or pulses.

For more information on dietary changes for heart health, consider visiting the American Heart Association website.

Frequently Asked Questions

No, plain murmura is naturally very low in fat. The fat content increases only when it is prepared with added oils or fats, such as when making fried snack mixes.

Puffed rice, being a plant-based food, contains zero dietary cholesterol. It is a cholesterol-free food source.

No, oats are generally better for actively lowering cholesterol due to their higher content of soluble fiber, which specifically helps reduce LDL cholesterol. Murmura is a healthy option, but oats have a more potent cholesterol-lowering effect.

Yes, but with caution and in moderation. Due to its high glycemic index, it can cause rapid blood sugar spikes. It should be paired with protein and fiber-rich foods to mitigate this effect.

Yes, salted murmura can be bad for heart health due to its high sodium content. Excessive sodium is linked to increased blood pressure, a major risk factor for cardiovascular diseases.

Common unhealthy additions include excessive salt, added sugars (like in sweet puffed rice laddoos), fried nuts, and oily spices, all of which compromise the snack's heart-healthy potential.

To make a heart-healthy murmura snack, use plain, unsalted puffed rice. Mix it with chopped raw vegetables, fresh cilantro, lemon juice, and a handful of unsalted roasted nuts or seeds for added fiber and protein.