Murmura - Murmura (Indian Puffed Rice) (1 gms)

Keep the murmura portion small and avoid eating it alone; measure a single serving rather than snacking from a large bowl.

Make bhel-style murmura with plenty of non-starchy vegetables such as cucumber, tomato, onion, coriander, cabbage, and lemon, while skipping sweet chutneys.

Add protein and healthy fats to slow absorption, such as roasted chana, peanuts, paneer, plain curd, or boiled egg.

Choose plain, unsweetened murmura and avoid versions mixed with sugar, jaggery, sweetened sev, sweet chutney, or sugary drinks.

Have murmura after or alongside a balanced meal rather than on an empty stomach; pair it with dal, chana, or a vegetable-based dish.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.