Bulgur and Diabetes - GI:47; 365kcal; great | Klinio (2024)

FAQs

Bulgur and Diabetes - GI:47; 365kcal; great | Klinio? ›

The relation between bulgur and diabetes is that bulgur contains complex carbohydrates that help manage blood sugar more than refined grains. According to the American Heart Association (AHA), bulgur takes a longer time to digest and causes a lower introduction of glucose into the bloodstream.

Yes, people living with diabetes can eat bulgur as it is a low glycemic index food that can help regulate blood sugar levels. However, portion control is important as bulgur is still a carbohydrate-rich food. It is recommended to consult a registered dietitian for personalized dietary advice.

Glycemic load of bulgur

The glycemic load (GL) of bulgur is equal to 10.2, which classifies it as a medium GL food.

Some people, such as those with gluten allergies, shouldn't eat bulgur. Others who experience poor tolerance and adverse digestive effects from bulgur should avoid it or limit their intake.

A better choice is brown rice, a whole grain with more fiber than white rice and a lower glycemic load. Other whole grain alternatives to white rice are barley and farro. “Whole grains are absolutely preferred over refined, but shouldn't be consumed in unlimited quantities said Dr. Devries.

Population exposure–risk assessment. Individual risks (Section 3.4) have shown that neither chronic–toxic nor carcinogenic risk levels associated with bulgur ingestion are significant.

Many intact grains are low GI, including oats, rye, barley, quinoa, amaranth, buckwheat, some rice varieties. Refined grain foods with a lower GI should be eaten in preference to higher GI varieties. Low GI refined grain foods include sourdough bread, pasta, low GI rice and some breads and breakfast cereals.

Cooking Light magazine published a comparison between bulgur and brown rice, showing that a cup of bulgur has fewer calories and less fat. In terms of nutrition, bulgur holds its own when compared to fiber-rich brown rice – with more than twice the fiber and four times as much folate!

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.

Which is healthier, quinoa or bulgur? ›

Both bulgur and quinoa are healthy whole grains that offer a lot of nutritional benefits. Both have a lot of fiber, plant protein, and various vitamins and minerals. They each have moderate glycemic indexes, but quinoa has a slightly lower glycemic index. Bulgur has fewer calories per serving than quinoa does.

Bulgur is a complex carbohydrate and contains the whole wheat kernel. It is less processed than most grains and therefore contains more fiber and nutrients. A half cup of boiled bulgur wheat provides: Calories: 76.

Buckwheat typically has a lower GI compared to bulgur, which is better for regulating your blood sugar levels. The GI of buckwheat ranges between 45 to 55, while bulgur's GI falls around 48. These scores may vary slightly based on the specific type or preparation of each grain.

It's true that carbohydrates affect your blood sugar more than other nutrients you eat. Chances are that if you overdo starchy carbs on a regular basis, your A1c number will start to creep up. But remember, all carbs aren't a problem.

Bulgur contains a lot of fibers and other healthy nutrients. And it is a whole grain, meaning the entire wheat - the germ, endosperm, and bran can be consumed. It is also much better for a person with diabetes to consume bulgur as it results in less spike in blood sugar.

Plus, with just 25.5 grams of net carbs in 1 cup (182 grams) of cooked bulgur, it's also one of the lowest carb whole grains available ( 11 ). One cup (182 grams) of cooked bulgur contains 25.5 grams of net carbs. Bulgur is also versatile, easy to prepare, and rich in manganese, iron, magnesium, and B vitamins.

Rice Substitutes for People with Diabetes.

Whole grains like quinoa, barley, or buckwheat can be good alternatives that are lower in carbohydrates and higher in fiber.