Bulgur Is the Whole Grain for Busy People (2024)

FAQs

Bulgur Is the Whole Grain for Busy People? ›

But it's incredibly versatile, and its fast cooking time (10 minutes) makes it a nutritious go-to for busy people who want to incorporate whole grains into their diet. Bulgur is tasty with a simple dressing of lemon, olive oil, salt and pepper.

Bulgur is a whole grain made from cracked wheat. It's packed with vitamins, minerals, and fiber. Fiber-rich foods like bulgur may reduce chronic disease risk, promote weight loss, and improve digestion and gut health. Plus, bulgur is easy to cook and can be added to many dishes, including salads, stews, and breads.

Avoid: Grains like wheat, barley, and rye. Avoid ingredients such as bulgur, couscous, durum, and semolina. And avoid cereals, breads, and pastas made from these grains. Avoid chickpea, lentil, and pea flour.

One of the most important health benefits of bulgur is its anti-inflammatory action. Regular eating of the bulgur flour helps alleviate chronic inflammation, thereby protecting against many diseases.

Bulgur: It has less Protein which is 6g per cup, and less Calories than quinoa per cup, which is around 150. For the vitamins, it has good amount of Vitamin E and almost the same B Vitamins composition, but with less amount. And the same thing goes with minerals. But it's higher in Fibers which are 8g.

Bulgur is a cereal made from wheat, so if you have celiac disease, non-celiac gluten sensitivity or a wheat allergy, do not eat bulgur. Bulgur is made by parboiling whole wheat (usually the durum variety), drying it, then grinding it.

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.

Research studies have indicated that bulgur can help to prevent colon and breast cancers, an important health attribute to have in a food since colon and breast cancers are currently the number two and three top incidence and killers of all the types of cancers!

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.

What are the risks of bulgur? ›

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.

While some high-fiber foods cause gas formation, some foods are difficult to digest. Consuming such foods can increase bloating. Legumes such as chickpeas, beans, lentils; from vegetables broccoli, cauliflower, brussels sprouts; Bulgur and wheat are among the foods that are difficult to digest and can cause gas.

This sustained energy release can aid in managing blood sugar levels throughout the day. However, individuals with diabetes must monitor their portion sizes and carbohydrate intake while incorporating bulgur into their diet, as excessive consumption can still lead to elevated blood sugar levels.

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.

Boil bulgur wheat in water for 10-15 mins, or put in a heatproof bowl, cover with boiling water and leave to soak for 20-30 mins, until the water is absorbed and the grains are tender. Soaking the bulgur will give you a chewier texture, which is perfect for salads like tabbouleh.

Not only is bulgur versatile and easy to prepare, but it's also highly nutritious. In particular, it's a great source of manganese, iron, magnesium, and B vitamins ( 11 ). 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 ).

Bulgur wheat has its outer bran layer removed, giving it a lighter, softer texture, whilst cracked wheat retains this layer, resulting in a heartier, chewier texture. For this reason, cracked wheat also has a slightly higher fibre content.