Benefits of Bulgur Wheat, Plus Nutrition and Risks

Bulgur wheat (Triticum durum) is cracked wheat that has been partially boiled after which dried. The entire grain has been a staple in Center Jap delicacies for 1000’s of years. It’s possible you’ll acknowledge bulgur wheat in dishes like tabbouleh—a conventional Jordanian salad made with finely chopped parsley, soaked (precooked) bulgur, lemon juice, and olive oil.

The intact, entire grain is first processed by soaking and boiling till tender. Then, it’s sun-dried (or commercially oven-dried) and polished. Lastly, it’s milled into coarse or fantastic particles. As a result of it’s precooked, bulgur wheat is a simple and handy grain choice. It is versatile and pairs nicely with many alternative components and flavors.

As a complete grain, bulgur affords an excellent supply of dietary fiber and different heart-protective vitamins.

A number of research have proven that consuming entire grains might help enhance blood sugar management. Like different entire grains, bulgur is excessive in fiber. Dietary fiber is thought to assist stop and handle diabetes by stabilizing blood sugar ranges, slowing down the digestion and absorption of carbohydrates. 

Present dietary suggestions recommend consuming about 25-30 grams (g) of fiber per day, or 14 g per 1000 energy. One cup of cooked bulgur gives about 8 g of dietary fiber.

Excessive ranges of irritation are linked to an elevated danger of heart disease and associated circumstances. The vitamins in entire grains like bulgur wheat might assist decrease inflammatory markers equivalent to interleukin-6 (IL-6), C-reactive protein (CRP), and tumor necrosis components (TNF).

Bulgur is especially wealthy in fiber and B nutritional vitamins—equivalent to riboflavin, niacin, and pyridoxine—which have heart-protective results. Bulgur additionally comprises highly effective antioxidants. These health-protective compounds scavenge dangerous substances known as free radicals that in any other case contribute to irritation.

As a precooked grain, bulgur wheat has a better bioavailability of its vitamins, that means it is simpler on your physique to soak up and use the vitamins from the grain. The method of soaking and cooking destroys antinutrients (compounds that intervene with the absorption of vitamins) within the grain and makes it simple to digest.

Bulgur’s high fiber content additionally helps regularity and metabolic well being, together with heart-health components like balanced ldl cholesterol and blood sugar ranges. That is partly as a result of fiber’s impact on the intestine influences your total metabolism.

Particularly, bulgur’s fermentable fibers (resistant starches) enhance the variety and abundance of helpful microbes, equivalent to gut-supportive probiotic bacteria. One of these fiber additionally aids within the manufacturing of short-chain fatty acids (SCFAs), which shield your colon and assist keep your vitality ranges.

A number of research recommend that consuming sufficient dietary fiber might help enhance your blood strain. The DASH (Dietary Approaches to Stop Hypertension) Diet—an consuming plan formulated to decrease blood strain and assist coronary heart well being—prioritizes entire grains together with vegetables and fruit. Complete grains, together with bulgur wheat, are wealthy in heart-healthy fiber.

A research of adults who have been obese and overweight discovered that consuming a food plan wealthy in entire grains resulted in additional than 3 times higher enchancment in diastolic blood strain in comparison with a refined-grain food plan.

A research on Japanese folks and their entire grain consumption concluded that frequent consumption of entire grains was related to a 60% diminished danger of hypertension (hypertension).

Research particularly on bulgur, a fiber-rich entire grain, would assist additional handle its potential profit on blood strain management.

High-fiber foods equivalent to bulgur might cut back the danger of colorectal most cancers, a most cancers that begins within the colon or rectum (lowest part of the massive gut).

Bulgur’s dietary fiber and resistant starches promote the manufacturing of butyrate, a helpful SCFA. Butyrate helps enhance the well being of the colon’s lining, protects in opposition to cell harm, and should contribute to shrinking most cancers cells—all of which can hinder tumor growth.

Extra analysis is required to totally perceive the direct influence of butyrate on colorectal cancer prevention.

Bulgur’s excessive fiber content material might assist promote satiety and restrict overeating, aiding in weight reduction efforts. One cup of cooked bulgur wheat comprises 30% of your Each day Worth (DV) for the nutrient. The entire grain can also be low in energy.

Following a protein-rich food plan might assist protect lean muscle mass, which is particularly essential throughout weight reduction. One cup of cooked bulgur (constructed from arduous wheat) comprises almost 6 g of protein, greater than what’s present in tender wheat.

Bulgur wheat additionally comprises nutritional vitamins B and E, which might help nourish and shield your muscle tissues.

One cup of cooked bulgur gives:

• Energy: 151
• Fats: 0.44 g
• Sodium: 9.1 milligrams (mg)
• Carbohydrates: 33.9 g
• Fiber: 8.19 g
• Sugar: 0.18 g
• Protein: 5.61 g
• Niacin (B3): 1.82 mg, or 11% of the DV
• Pyroxidine (B6): 0.151 mg, or 9% of the DV
• Riboflavin (B2): 0.05 mg, or 4% of the DV
• Potassium: 124 mg, or 3% of the DV

Bulgur wheat is an efficient supply of fiber, plant protein, and different health-protective vitamins, together with heart-protective B nutritional vitamins and potassium. The entire grain additionally comprises minimal fats and is low in sodium (lower than 5% of the DV) and energy.

Whereas bulgur wheat is a nutritious meals, wheat is a common food allergen. People with wheat allergy symptoms might expertise fast reactions equivalent to hives (itchy welts), eczema-like pores and skin rashes, and abdomen discomfort after consuming wheat or wheat merchandise. Extreme reactions embody anaphylaxis, a life-threatening response that impairs respiratory.

Individuals with celiac disease, a persistent autoimmune dysfunction, ought to keep away from bulgur wheat. Gluten, a protein in wheat, triggers irritation and harm within the small gut. This harm impairs nutrient absorption, which may result in main vitamin and dietary deficiencies. Frequent signs of celiac illness embody bloating, vomiting, diarrhea, belly ache, and weight reduction.

Tabbouleh is a good way to get pleasure from bulgur, and there are a lot of different methods to incorporate this versatile grain in your food plan. Bulgur wheat enhances all kinds of dishes, equivalent to:

• Grain bowls: Change your typical rice or quinoa with bulgur and high with fiber-rich greens, seeds, and a lean or plant-based protein for a heart-healthy meal
• Savory sides: Serve bulgur with roasted salmon or lamb alongside steamed broccoli or Brussels sprouts for an entire meal
• Stuffed peppers: Combine bulgur with seasoned floor beef and zesty tomato sauce, and stuff the combination right into a pepper of your selection
• Hearty salads: Create a savory bean and grain salad by mixing bulgur with chickpeas, onions, and crimson bell pepper, seasoned with olive oil, salt, and heat spices like cumin
• Hen soup: Swap out rice for bulgur in your go-to hen soup recipe
• Stew: Serve cooked bulgar with a hearty beef stew
• Stir-fry: Plate your veggie stir-fry over bulgur as an alternative of rice

A conventional Center Jap staple, bulgur is constructed from arduous wheat, making it an excellent supply of satiating protein. It is usually a precooked and intact entire grain, that means it is simply digestible and retains most of its helpful vitamins.

Excessive in fiber and heart-healthy B nutritional vitamins, bulgur wheat might assist blood sugar and blood strain management, cut back irritation, and enhance intestine well being.

This versatile grain is an ideal substitute for rice or quinoa in your favourite dishes, together with grain bowls, soups, and stir-fries. Nevertheless, bulgur wheat just isn’t appropriate for folks with wheat allergy symptoms or Celiac illness.