Wholegrains are wholesome food with many proven health benefits –from controlling blood sugar levels to lowering bad cholesterol and preventing type 2 diabetes. What is often overlooked is the diversity of taste and texture they bring to any meal, as previously mentioned. Here Ansley Hill, RD, LD, reflects on bulgur wheat, nutrition and health benefits:
“Bulgur wheat is a popular ingredient in many traditional Middle Eastern dishes — and with good reason.
This nutritious cereal grain is easy to prepare and comes with several potential health benefits.
This article explains everything you need to know about bulgur wheat, including its nutrients, benefits and how to cook with it.
What Is Bulgur Wheat?
Bulgur is an edible cereal grain made from dried, cracked wheat — most commonly durum wheat but also other wheat species.
Bulgur is considered a whole grain, meaning that the entire wheat kernel — including the germ, endosperm and bran — is eaten.
Bulgur originated in the Mediterranean and can be traced back thousands of years. To this day, it’s a staple ingredient in many Middle Eastern and Mediterranean dishes.
Not only is bulgur tasty and quick to prepare but also very nutritious.
Because it’s a minimally processed grain, it maintains more nutritional value than more refined wheat products.
A 1-cup (182-gram) serving of cooked bulgur offers (2):
- Calories: 151
- Carbs: 34 grams
- Protein: 6 grams
- Fat: 0 grams
- Fiber: 8 grams
- Folate: 8% of the RDI
- Vitamin B6: 8% of the RDI
- Niacin: 9% of the RDI
- Manganese: 55% of the RDI
- Magnesium: 15% of the RDI
- Iron: 10% of the RDI
May Have Health Benefits
Routine consumption of fiber-rich whole grains, such as bulgur, is associated with multiple health benefits, including disease prevention and improved digestion.
Promotes Heart Health
Adequate intake of fiber-rich foods — like whole grains, fruits and vegetables — may promote heart health.
One review revealed that people who consumed 3–7.5 servings (90–225 grams) of whole grains per day had a 20% reduction in lifelong heart disease risk (5Trusted Source).
Therefore, eating whole grains like bulgur could provide some heart-protective benefits.
Promotes Weight Loss
Overall, it is still unclear exactly how dietary fiber impacts weight. For some people, eating fiber leads to increased fullness and thus reduced calorie intake, but it may also play a role in lowering the total amount of energy absorbed from food (10Trusted Source).
Including bulgur alongside other fiber-rich foods as part of a balanced diet may support a healthy weight.”
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Read More … Article Source: https://www.healthline.com/nutrition/bulgur-wheat
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