The benefits of Bulgur wheat is such that it helps in improving digestion, helps patients having Diabetis, builds strong bones, protects heart health, increases immunity, helps to boost the circulation of blood, helps to prevent Chronic Diseases, aids sleep, speeds growth, helps in Weight Loss, helps to reduce the chances of Gallstones, fights Against Childhood Asthma.
Bulgur Wheat
Bulgur wheat, sometimes also called cracked wheat, is a lesser-known type of whole wheat durum grain. Compared to refined carbohydrate foods made with enriched or refined wheat, bulgur wheat is a much better source of vitamins, minerals, fibre, antioxidants and phytonutrients.
Bulgur wheat is a staple of Middle Eastern cuisine, traditionally used to make tabbouleh and pilafs. It’s satisfying, chewy texture and mild, nutty taste have made it popular in the United States as well. Whole wheats, like bulgur, are richer in nutrients and vitamins than refined, processed wheat, which has been stripped of the many beneficial ingredients. Low in fat, high in fibre and rich in minerals, bulgur wheat is a healthy dietary choice.
Nutritional Value of Bulgur Wheat
Let check out the nutritional information of bulgur wheat, one-cup serving of cooked bulgur wheat has about 151 calories, 8 grams of fibre, 6 grams of protein, 0.5 grams of fat, 1 milligram of manganese (55%), 58 milligrams of magnesium (15%), 7 milligrams of iron (10%), 8 milligrams of niacin (9%) and 0.2 milligrams of vitamin B6 (8%).
Nutritional facts Per 100 Grams
342
Calories
1.3 g
Total Fat
17 mg
Sodium
410 mg
Potassium
76 g
Total Carbohydrate
12 g
Protein
Vitamins and Minerals in Bulgur Wheat
0.03
Calcium
13 %
Iron
15 %
Vitamin B-6
41 %
Magnesium
Health Benefits of Bulgur Wheat
After getting calorie details of bulgur wheat let check out some best health benefits of Bulgur Wheat. You can easily find this grain in the supermarket and add to your weight loss diet plan. We also discuss some side effects of consuming bulgur wheat in excess. Also read out more about the cultivation of the process of this wheat that help you understand about its origin.
Bulgur wheat for digestion problems
High levels of dietary fibre help to stimulate digestive processes in the body and prevent certain conditions, such as constipation, bloating, cramping and indigestion.
This fibre can also improve the nutrient uptake efficiency in the gut, and improve the cholesterol balance by eliminating excess omega-6 fatty acids and build up in the arteries. Bulgur wheat is significantly higher in fibre than many other common cereals.
Bulgur wheat good for diabetic
With more complex carbohydrates than simple refined wheat and simple sugars, bulgur wheat is able to improve blood sugar levels in the body. Bulgur wheat good for type 2 diabetics patients, by optimizing the release of insulin, it can help to prevent the spikes and plunges of blood sugar that can be so dangerous for people suffering from diabetes.
Bulgur wheat strengthen bones
The comprehensive profile of minerals that can be found in bulgur wheat makes it important for many different organ systems, but it is particularly good for improving bone strength. With aging, bone mineral density naturally declines, soample amounts of phosphorous, manganese, iron and phosphorous is needed to keep our bones healthy and prevent osteoporosis. Bulgur wheat delivers these minerals in high concentrations, making this cereal a major agent for strengthening of bones.
Bulgur wheat is good for heart
Apart from the effects that fibre has on the build-up of cholesterol in the heart, bulgur wheat can help cardiovascular health in other ways too. There is a significant amount of potassium in bulgur wheat, and this is a known vasodilator, which means that it can reduce the strain on blood vessels and arteries and lower blood pressure. For people who are at high risk of cardiovascular issues, bulgur wheat is a wise dietary choice that can keep that hypertension in check.
Increases Immunity
The broad range of vitamins and minerals found in bulgur wheat can have a serious impact on body’s immune system. Zinc, in particular, has been linked to a stronger immune response in the body, and bulgur wheat happens to have significant levels of this mineral in every serving – nearly 20% of the suggested daily intake.
Bulgur wheat helps to boost the circulation of blood
Iron is a key mineral in our diet, because it has such a major impact on our circulatory system. Iron deficiency is called anaemia, and can result in weakness, disorientation, fatigue and stomach disorders. This is because iron is a necessary component in red blood cells, and when our circulation decreases, our energy levels also drop. A standard serving of bulgur wheat has about 15% of the daily requirements of iron.
Bulgur wheat helps to prevent Chronic Diseases
Grains and cereals aren’t commonly associated with having high antioxidant potential, but bulgur wheat does boast an antioxidant profile of phytonutrients that can help to eliminate inflammation and reduce the mutation of healthy cells, which is a precursor to cancer.
Free radicals in the body stimulate oxidative stress in the body, and thus inflammation, which can lead to a number of other health issues.
Aids Sleep
High levels of magnesium found in bulgur wheat make it a great sleep aid, due to the effect that magnesium can have on the production of certain relaxing neurotransmitters. When your body releases these neurotransmitters, it calms the nervous system and soothes the mind, helping to deliver restful and extended periods of sleep.
Those suffering from insomnia and other sleep disorders should try bulgur wheat in their diet for a few weeks and will likely see noticeable results.
Bulgur wheat speeds growth
Possessing all of the essential amino acids that our bodies need for growth and development, bulgur wheat is an excellent source of protein, which our bodies need to grow new tissues, cells, blood vessels, etc. If a person is recovering from an injury or illness, having a high intake of Bulgur wheat to complete proteins requirement is essential for a fast recovery.
Bulgur wheat benefits for weight loss
bulgur wheat has low-calorie and low-fat nature of this cereal grain makes it ideal for people who are on a diet. Not only will the high fiber content of bulgur wheat makes a person feel fuller, thus preventing overeating and between-meal snacking, but the contribution to the body’s fat and calorie content will also be very low.
Bulgur wheat helps to reduce the chances of Gallstones
Cutting gallstone risk is one of the outstanding health benefits of bulgur wheat. Bulgur heat helps to boost the movement of food via the body and decrease the amount of bile that our body produces and hence helps to reduce the chance of developing gallstones.
Besides, Bulgur wheat helps to promote the way body uses insulin and lowers the quantity of unhealthy fats that are stored. In addition, the fibre present in bulgur wheat can eliminate the Diverticular disease symptoms. Primarily, the Diverticular disease affects the colon.
Bulgur wheat fights against childhood asthma
Asthma often affects children. Researches indicate that an increased intake of bulgur wheat reduces the chance of childhood asthma by nearly 50%. Bulgur wheat comprises with the antioxidants such as vitamins C and E, which reduce narrowing and wheezing of the airways and protect the respiratory tract. In addition, the development of asthma with BHR (bronchial hyper-responsiveness) is reduced remarkably.
Uses of Bulgur Wheat
Used in Middle Eastern, North African and Eastern European cookery, bulgur wheat is added to soups, rissoles, stuffed vegetables, and salads such as tabbouleh. The medium grade requires less soaking and cooking, so it's ideal for salads and Lebanese kibbeh. The coarse grade can be cooked for a long time without becoming soggy, so it is added to casseroles, or steam or boiled and served as an accompaniment to spicy stews.
Side-Effects & Allergies of Bulgur Wheat
Bulgur wheat is likely safe for consumption. However, increasing the amount of whole grains consumed on a daily basis, though beneficial for overall health, might increase the amount of bloating and gas developed. Bulgur wheat is a precooked wheat product that is made from various parts of wheat and contains various proteins. Bloating is a common side effect of increasing the amount of fibre ingested on a daily basis. A person may develop painful bloating if he/she is gluten-intolerant. A doctor should be consulted if bloating is severe or painful.
Cultivation of Bulgur Wheat
Bulgur wheat has been a longtime common ingredient in the Middle East for centuries, such as in Armenian, Syrian, Israeli, Palestinian, Lebanese and Turkish cuisines. Additionally, it’s used in many Mediterranean dishes in place of couscous or rice, since they share a similar size and texture.
Bulgur wheat was a popular food in all regions of the Ottoman Empire and areas spanning across ancient Greece and the Middle East. In Saudi Arabia, where bulgur is known as Nejd and Al-Hasa, it’s been used to create an ancient recipe called jarish that’s still eaten today.
Similarly, in Turkey bulgur has been a staple ingredient for over a thousand years. It’s commonly used to make pilafs, soups and stocks to create side dishes using available fruits and vegetables, and for serving alongside animal foods in place of bread, rice or other grains. And bulgur has provided nutrients to Indians for many years too, since it’s a base ingredient in many sweet and savory Indian recipes.
