Bulgur, a quick-cooking whole grain derived from cracked wheat, has been a staple in Middle Eastern, Mediterranean, and West Asian cuisines for centuries. Known for its nutty flavor and chewy texture, bulgur is not only versatile in the kitchen but also offers a wealth of health benefits, particularly for weight management.
What is Bulgur?
Bulgur is an edible cereal grain made from dried, cracked wheat. Durum wheat is most often used, but other hard wheat species, like einkorn, are also suitable. What sets bulgur apart from cracked wheat is that it's parboiled and dried before being ground, making it quicker to prepare. This parboiling process also extends its shelf life. Bulgur comes in fine, medium, and coarse varieties, each requiring slightly different cooking times.
Nutritional Profile of Bulgur
Bulgur is a nutrient-rich whole grain packed with fiber, protein, and various minerals and vitamins. As a whole grain, bulgur provides all the nutrients the wheat kernel has to offer, including the germ, endosperm, and bran. This makes it a superior choice compared to refined wheat products, where the nutrient-rich germ and bran are removed.
A 1-cup (182-gram) serving of cooked bulgur offers:
- Calories: 151
- Carbs: 34 grams
- Protein: 6 grams
- Fat: less than 1 gram
- Fiber: 8 grams
- Vitamin B6: 8% of the DV
- Pantothenic acid: 13% of the DV
- Manganese: 48% of the DV
- Copper: 15% of the DV
- Magnesium: 14% of the DV
- Iron: 10% of the DV
- Niacin: 9% of the DV
- Thiamine: 9% of the DV
- Zinc: 9% of the DV
- Folate: 8% of the DV
Bulgur is a particularly good source of manganese, magnesium, and iron. It provides 2.11 mg -or 55.5 percent of the daily value of manganese- per cup. The University of Maryland Medical organization suggests that the manganese is essential for the normal nerve and brain function. It also aids in the formation of the connective tissues and the proper clotting of blood in the heart. One cup of cooked bulgur wheat provides 48.24 mg or 15.6 percent, of the DV of magnesium, which helps regulate calcium levels in the body.
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Bulgur and Weight Loss
Bulgur can be a valuable addition to a weight loss plan due to its high fiber and protein content. These nutrients effectively increase satiety, helping one feel full from fewer calories. A 1/3-cup portion of cooked bulgur provides 2.7 grams of fiber and 5.2 grams of protein. Fiber is not absorbable and contributes no carbohydrates or calories to the diet, but it takes up space in the digestive tract and absorbs water, promoting a feeling of fullness.
Fiber's Role in Weight Management
Fiber's benefits extend beyond just satiety. It helps balance blood sugar levels, promoting a more stable appetite and healthier body weight. The high fiber content in bulgur helps relieve constipation by increasing stool volume and stimulating gut motility, making it easier to have a bowel movement.
Resistant Starch and Gut Health
Whole grains like bulgur are concentrated sources of fiber in the form of resistant starch and oligosaccharides. Resistant starch resists digestion in the small intestine and instead travels to the large intestine, where gut bacteria ferments it. This process produces short-chain fatty acids (SCFAs), which help balance the body’s pH level and support gut health.
Health Benefits of Bulgur
Beyond weight loss, bulgur offers a range of health benefits:
Heart Health
Eating fiber-rich foods, like whole grains, promotes heart health. Multiple reviews have linked whole grains to a lower risk of stroke, heart disease, and heart failure. Bulgur helps prevent cardiovascular disease because it contains betaine, a derivative of the amino acid glycine.
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Blood Sugar Control
Compared with refined grains, whole grains are associated with a reduced blood sugar response and lower insulin levels. Bulgur wheat is a rich source of both fiber and phytonutrients, which may help improve blood sugar control. This makes bulgur a safe and nutritious option for individuals with diabetes when consumed in moderation and as part of a balanced diet.
Digestive Health
Regular intake of whole grains, such as bulgur, can promote the growth of healthy gut bacteria. Adequate intake of fiber-rich foods like bulgur may also be effective for treating and preventing digestive issues, like constipation. It works as an amazing laxative that flushes out the waste products and toxins from the digestive tract and regularizes the bowel movement which in turn relieves constipation and risk of developing piles. In addition to providing all these beneficial effects, which help protect against gallstones, the fiber in bulgur wheat can alleviate symptoms of the diverticular disease. Diverticular disease primarily affects the colon.
Anti-Inflammatory Action
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.
Prevention of Gallstones
Bulgur wheat helps reduce the risk of developing gallstones. The two main kinds of gallstones are- pigment stones and cholesterol stones. Cholesterol stones are mainly yellow in colour, approximately 90% of gallstones are cholesterol stones.
Blood Pressure Regulation
Whole grain foods like bulgur and oats help lower the risk of high blood pressure. Long term bulgur eaters have a lower systolic blood pressure as well as a decreased risk of developing high blood pressure.
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Asthma Prevention
An increased intake of whole grains such as bulgur wheat reduces the risk of childhood asthma by almost 50%. The antioxidants found in bulgur - especially vitamins C and E protect the respiratory tract and reduces wheezing and narrowing of the airways.
Cancer Prevention
Insoluble Fiber supplied by whole grains like bulgur wheat help protect against cancer. According to research published in the Journal of Nutrition, a diet rich in whole foods may help naturally fight cancer, and whole grains are especially tied to a reduced risk for colon cancer and breast cancer.
How to Cook Bulgur
Bulgur is quick and easy to cook, typically ready in 12 to 22 minutes, depending on the coarseness. Most brands provide cooking directions, but here are a few basic methods:
Stovetop
Combine 1 cup (182 grams) of bulgur wheat with 2 cups (475 mL) of water or broth, and bring to a boil. Reduce the heat to a simmer, cover, and cook for 10-15 minutes, until the water has evaporated and the bulgur is tender.
Microwave
Combine 1 cup (182 grams) of bulgur wheat with 2 cups (475 mL) of water in a microwave-safe bowl. Microwave for about 3 minutes, then let sit for another 5 minutes. Adjust the cooking time as needed.
Rehydration
Place 1 cup (182 grams) of bulgur in a bowl. Slowly pour 2 cups (475 mL) of warm water or broth over the bulgur and combine. Let stand for 45-60 minutes until the liquid has evaporated. Fluff with a fork and use as desired.
Ways to Incorporate Bulgur into Your Diet
Bulgur is a versatile ingredient that can be used in various dishes:
- Salads: Bulgur is the main ingredient in tabbouleh, a popular Middle Eastern salad.
- Pilafs: Use bulgur in place of rice or couscous in pilafs.
- Soups and Stews: Add bulgur to soups and stews for added texture and nutrients.
- Meatballs and Patties: Use bulgur as a binder in meatballs and meat patties.
- Vegan Dishes: Substitute bulgur for ground meats in vegan versions of classic dishes like tacos and chili.
- Breakfast Porridges: Use bulgur as a base for breakfast-style porridges or overnight oats.
Potential Concerns
While bulgur is safe for most people, those with a wheat allergy or gluten-related disorder should avoid it, as bulgur wheat does contain gluten. Some people with chronic intestinal disorders, such as inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS), may not tolerate bulgur due to its insoluble fiber content.
Bulgur vs. Other Grains
Bulgur vs. Quinoa
Quinoa is technically a seed and is higher in calories, while bulgur is higher in volume and fiber. Bulgur has more fiber than quinoa, oats, millet, buckwheat, or corn. Calorie for calorie, the two grains are similar in terms of protein content.
Bulgur vs. Rice
Bulgur contains more fiber and protein compared to white rice and brown rice, making it a better option.