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Traditionally used as a primary ingredient in tabbouleh, bulgur wheat has been a mainstay of Middle Eastern, Turkish, and Indian cuisines for millennia. This flexible and quick-to-cook grain can also be used in a variety of other ways, such as in whole grain bread, soups, and salads.
In terms of vitamins, minerals, fiber, antioxidants, and phytonutrients, bulgur wheat is far superior to refined carbohydrate diets manufactured with enriched or refined wheat.
It is also a healthy source of plant-based protein, low in fat, and high in minerals including iron, magnesium, and manganese. Furthermore, bulgur wheat offers an excellent amount of the dietary fiber required for heart and digestive health.
What is bulgur wheat?
A less well-known variety of whole wheat product, bulgur wheat, also known as cracked wheat, is often prepared from durum wheat grain (Triticum durum).
Cracked wheat and bulgur wheat are slightly different, despite the fact that most people use them interchangeably. Crushed wheat grain that hasn't been parboiled is called cracked wheat.
Unlike wheat berries, which are whole, uncracked, and uncooked wheat, bulgur is cracked and pre-cooked wheat.
What advantages does bulgur wheat offer?
Whole grains provide essential plant-based antioxidants and phytonutrients, such as phenols, hydrophilic and lipophilic substances that reduce inflammation and guard against damage from free radicals, in addition to vitamins and minerals.
These consist of substances such plant sterols, lignans, and stanols, which are phytoestrogens. Consuming whole grains may help prevent diseases like cancer, heart disease, diabetes, obesity, and digestive issues, according to studies.
Bulgur wheat: is it a carb?
Given that it is a grain (wheat), the answer is yes. Because bulgur hasn't been stripped (or "refined") of its bran and germ—where many of the nutrients are actually contained within a whole grain—it differs from the majority of wheat flour varieties utilized in many packaged goods.
Typically, bulgur is sold "parboiled." According to the Whole Grains Council and the U.S. Department of Agriculture, this indicates that just a very little portion of the grain's bran is removed, but the grain is still regarded as whole.
Varieties
It is often made from white wheat in the United States and comes in four standard sizes, or "grinds," which are fine, medium, coarse, and extra coarse. The longer the cooking time, the larger the grains.
What you plan to use it for will determine the type you want to purchase. For instance, medium, coarse, and very coarse bulgur grains are used to make the majority of robust bulgur wheat pilafs, while fine bulgur is used to make lighter side dishes like tabbouleh and kibbe.
Generally, medium grind bulgur performs well in recipes because it is a multipurpose component. Some choose to use medium grind for rich whole grain breads and other baked items, or for breakfast porridge (instead of cereal or oats).
Instant bulgur wheat, also known as fine grain bulgur, cooks the quickest—typically in five minutes or less.
Nutrition facts
About 182 grams, or one cup, of cooked bulgur wheat includes the following:
- Calories: 151
- Total Carbohydrates: 33.9 g
- Fiber: 8.2 g
- Sugar: 0.2 g
- Total Fat: 0.4 g
- Saturated Fat: 0.1 g
- Polyunsaturated Fat: 0.2 g
- Monounsaturated Fat: 0.1 g
- Protein: 5.6 g
- Sodium: 9.1 mg (<1% DV*)
- Manganese: 1.1 mg (48% DV)
- Magnesium: 58.2 mg (14% DV)
- Vitamin B6: 0.2 mg (12% DV)
- Pantothenic acid: 0.6 mg (12% DV)
- Niacin: 1.8 mg (11% DV)
- Copper: 0.1 mg (11% DV)
- Iron: 1.8 mg (10% DV)
- Zinc: 1 mg (9% DV)
- Folate: 32.8 mcg (8% DV)
- Thiamine: 0.1 mg (8% DV)
- Phosphorus: 72.8 mg (6% DV)
*Daily Value: The percentages are calculated on a daily calorie intake of 2,000.
Vitamin K, riboflavin, choline, betaine, calcium, potassium, and selenium are also included in bulgur wheat nutrition.
Vitamin K, riboflavin, choline, betaine, calcium, potassium, and selenium are also included in bulgur wheat nutrition.
Does bulgur wheat contain gluten? Can persons with celiac disease consume bulgur wheat? Does it contain gluten?
Like all wheat-based foods, bulgur wheat contains gluten. All wheat, rye, and barley grain products naturally include gluten, a protein that can cause severe allergic reactions in those who have celiac disease and digestive problems in others, particularly in those with weakened digestive systems or poor gut health.
Although bulgur wheat is unquestionably superior than refined carbs or sugary foods, moderation is still advised. Ancient whole grains like quinoa, amaranth, buckwheat, or brown rice are gluten-free alternatives to bulgur wheat if you have celiac disease or gluten sensitivity.
Although bulgur wheat is unquestionably superior than refined carbs or sugary foods, moderation is still advised. Ancient whole grains like quinoa, amaranth, buckwheat, or brown rice are gluten-free alternatives to bulgur wheat if you have celiac disease or gluten sensitivity.
Health benefits
1. Promotes heart health
According to studies, people who eat fiber—including from 100% whole grains like bulgur wheat—have a higher chance of maintaining a healthy weight, improving their cardiovascular health, and possibly living longer. Certain phenolic chemicals, trace minerals, and antioxidants found in whole grains are associated with a lower risk of disease.
Because it can lessen inflammation and correct high cholesterol, bulgur wheat, which is strong in fiber, is good for heart health.
Because it can lessen inflammation and correct high cholesterol, bulgur wheat, which is strong in fiber, is good for heart health.
Higher intake of whole grain and high-fiber meals was linked to a lower risk of cardiovascular disease, weight gain, and high cholesterol, according to an analysis of over 66 studies on whole grain consumption that was published in the Journal of Nutrition. Compared to those who ate whole grains infrequently or never, those who consumed 48–80 grams of 100% whole grains daily (about three to five servings) saw greater health advantages.
Regular consumption of 100% whole grain wheat products has been linked to increased levels of vital heart-healthy elements like betaine, vitamin B6, and niacin, according to some research. These can aid in lowering blood homocysteine levels, which are a sign of reduced inflammation.
Cardiovascular disease and other inflammatory chronic illnesses, such as diabetes, arthritis, and cognitive loss, are critically associated with elevated homocysteine.
Cardiovascular disease and other inflammatory chronic illnesses, such as diabetes, arthritis, and cognitive loss, are critically associated with elevated homocysteine.
2. Enhances digestion
This grain gives you a good amount of the fiber you need every day to keep your bowel movements regular. In the gastrointestinal tract, fiber swells up, absorbing water and carrying waste and extra cholesterol particles with it.
Because fiber makes you feel full, many studies have shown that diets higher in fiber can improve gut and colon health, reduce constipation and other symptoms of IBS, and result in a healthier body weight.
Because fiber makes you feel full, many studies have shown that diets higher in fiber can improve gut and colon health, reduce constipation and other symptoms of IBS, and result in a healthier body weight.
3. Reduces blood sugar absorption and combats diabetes
When compared to refined or enhanced carbs, bulgur wheat has a low glycemic index score. Its high fiber content slows down the rate at which blood sugar is released into the system and carbohydrates are processed.
In comparison to white bread, whole wheat bread, and rye bread, bulgur wheat caused the slowest rise in glucose levels when researchers examined the impact of four grain products on diabetes patients' blood sugar levels.
In comparison to white bread, whole wheat bread, and rye bread, bulgur wheat caused the slowest rise in glucose levels when researchers examined the impact of four grain products on diabetes patients' blood sugar levels.
Regular use of foods manufactured with refined flour, such as the majority of store-bought breads and pastas, is associated with an increased risk of obesity, insulin resistance, and diabetes. One method to begin naturally curing diabetes is to replace processed carbs with whole grains.
4. It can help you lose weight and makes you feel full.
4. It can help you lose weight and makes you feel full.
Does bulgur wheat help people lose weight? In addition to having more vitamins and minerals that may aid in weight loss, whole grains like bulgur wheat have more satisfying fiber than processed and refined carbohydrates.
Can a low-carb diet include bulgur wheat?
How low-carb you plan to be will determine this. For instance, this grain is probably not appropriate if you intend to follow an extremely low-carb ketogenic diet. Small servings, meanwhile, might still be acceptable on a diet that is relatively reduced in carbohydrates.
Can a low-carb diet include bulgur wheat?
How low-carb you plan to be will determine this. For instance, this grain is probably not appropriate if you intend to follow an extremely low-carb ketogenic diet. Small servings, meanwhile, might still be acceptable on a diet that is relatively reduced in carbohydrates.
The fiber in bulgur also aids in blood sugar regulation, which supports a more steady appetite and a healthier weight. In fact, because it contains slow-releasing carbohydrates to sustain energy, a side dish made with this grain can be a wonderful pre-workout snack or post-workout meal.
5. Promotes gut wellness.
In the form of resistant starch and oligosaccharides, whole grains are rich sources of fiber. These are carbohydrates that are fermented in the gut to produce short-chain fatty acids (SCFA) after evading digestion in the small intestine.
According to research, these SCFAs help keep the body's pH level in check and stop it from getting overly acidic from eating things like sugar, processed cereals, and poor-quality animal products. Additionally, they support continuous intestinal health, which enhances nutrition absorption and immunity.
It should be noted that some individuals who have negative reactions to SCFAs or FODMAP grains may have digestive problems, including bloating in the stomach, when consuming bulgur or other wheat grains. In order to alleviate these symptoms, they should avoid most, if not all, grains.
According to research, these SCFAs help keep the body's pH level in check and stop it from getting overly acidic from eating things like sugar, processed cereals, and poor-quality animal products. Additionally, they support continuous intestinal health, which enhances nutrition absorption and immunity.
It should be noted that some individuals who have negative reactions to SCFAs or FODMAP grains may have digestive problems, including bloating in the stomach, when consuming bulgur or other wheat grains. In order to alleviate these symptoms, they should avoid most, if not all, grains.
6. Strengthens resistance to long-term illnesses
Whole grains are associated with reducing stress levels on the body, which can lead to weakened immunity, because they mediate insulin and glucose responses, supply essential minerals and antioxidants, and more. Bulgur wheat has a lower glycemic impact than processed grains and sugar-filled items, which are associated to diseases including diabetes, obesity, and cancer risk.
A diet high in whole foods may help prevent cancer naturally, according to study published in the Journal of Nutrition. Whole grains are particularly linked to a lower risk of breast and colon cancer. Vital organs like the liver, heart, colon, and intestines can all benefit from bulgur.
A diet high in whole foods may help prevent cancer naturally, according to study published in the Journal of Nutrition. Whole grains are particularly linked to a lower risk of breast and colon cancer. Vital organs like the liver, heart, colon, and intestines can all benefit from bulgur.
7. Provides essential minerals and vitamins
Manganese, magnesium, iron, and B vitamins are all abundant in bulgur. A bad diet that is low in whole grains and high in processed carbohydrates might occasionally deprive people of these vital nutrients.
For instance, meals high in iron can serve as natural remedies for anemia, preventing tiredness and poor energy brought on by a lack of oxygen getting to cells.
In addition to reducing high stress, aches and pains, and difficulty sleeping, magnesium is essential for heart health, blood pressure, digestion, and muscle regeneration. Niacin and thiamine, two B vitamins included in this grain, also promote cognitive function, a healthy metabolism, and long-lasting energy.
For instance, meals high in iron can serve as natural remedies for anemia, preventing tiredness and poor energy brought on by a lack of oxygen getting to cells.
In addition to reducing high stress, aches and pains, and difficulty sleeping, magnesium is essential for heart health, blood pressure, digestion, and muscle regeneration. Niacin and thiamine, two B vitamins included in this grain, also promote cognitive function, a healthy metabolism, and long-lasting energy.
How to cook
Bulgur is available at natural food stores, particularly specialty grocers in the Middle East. Large grocery stores may also carry it in some situations, but make sure the word "enriched" isn't used anywhere on the ingredient label and that it hasn't been stripped of its healthy bran and germ.
Have you never tried bulgur wheat before and are curious about its flavor? The mild, somewhat nutty flavor of bulgur wheat complements many other tastes
Have you never tried bulgur wheat before and are curious about its flavor? The mild, somewhat nutty flavor of bulgur wheat complements many other tastes
How to prepare bulgur wheat
The quick cooking time of bulgur wheat is one of its greatest advantages. In reality, finely powdered bulgur can cook and become fluffy by simply pouring hot water over it (a process known as "reconstituting"), necessitating little to no cooking at all.
Pour the bulgur with boiling water, mix, and cover. Give it a good fifteen minutes to sit. Next, use a fork to fluff after draining any extra water.
To cook a coarser grind, take the following actions:
Pour the bulgur with boiling water, mix, and cover. Give it a good fifteen minutes to sit. Next, use a fork to fluff after draining any extra water.
To cook a coarser grind, take the following actions:
1. Mix three parts water with one part bulgur wheat, either medium or coarsely ground.
2. Bring to a boil and simmer, stirring regularly, for about 7 minutes.
3. Take it off the heat after seven minutes and leave it for five minutes.
4. After that, drain any extra water and serve.
Does bulgur need to be cleaned before cooking? Actually, it is advised not to rinse or wash the bulgur before cooking, and to keep the cover off during cooking.
Storing bulgar
Storing bulgar
- What is the shelf life of bulgur? For approximately six months, you can keep dry or uncooked bulgur in the refrigerator in an airtight container. Keep bulgur cool and dry because it contains natural oils that might spoil if left in heated kitchen areas.
- What is the shelf life of cooked bulgur? Cooked bulgur will keep for approximately five days in the refrigerator. Cooked bulgur can also be frozen, which will preserve its freshness for six to twelve months.
- Is bulgur a terrible thing? Indeed, it will begin to spoil after five to seven days in the fridge or if left out in the open for an extended period of time.
Alternatives to bulgur wheat.
Although bulgur is a much smaller grain than some others, such as buckwheat or rolled oats, it has a chewy texture and, like quinoa or rice, can give volume to soups, stir-fries, or pilafs.
Quinoa, whole wheat couscous, and cracked wheat are some of the greatest alternatives to bulgur wheat. You can also try teff or millet, which are similar in size and texture but have different flavors.
Quinoa, whole wheat couscous, and cracked wheat are some of the greatest alternatives to bulgur wheat. You can also try teff or millet, which are similar in size and texture but have different flavors.
Recipes
For millennia, bulgur has been a staple of Middle Eastern cuisines, including those of Armenia, Syria, Israel, Palestine, Lebanon, and Turkey. Additionally, because of their similar size and texture, it is frequently used in Mediterranean meals in place of rice or couscous.
For almost a millennium, bulgur has been a staple food in Turkey. Common uses include making bulgur wheat pilaf, soups, and stocks; making side dishes with fruits and vegetables that are readily available; and serving with animal feeds in place of bread, rice, or other grains.
For almost a millennium, bulgur has been a staple food in Turkey. Common uses include making bulgur wheat pilaf, soups, and stocks; making side dishes with fruits and vegetables that are readily available; and serving with animal feeds in place of bread, rice, or other grains.
Since bulgur is a staple in many savory and sweet Indian dishes, it has also long been a source of nutrition for Indians.
Bulgur can also be substituted for other well-known whole grains. Try these nutritious bulgur wheat recipes:
Bulgur can also be substituted for other well-known whole grains. Try these nutritious bulgur wheat recipes:
- Tabouli Bulgur Wheat Salad
- Whole Grain Breakfast Porridge
- Apple and Kale Salad with Whole Grains
- Cauliflower Tabbouleh Salad
Bulgur wheat vs. quinoa
Which is healthier, quinoa or bulgur wheat?
Bulgur has more volume and fiber than quinoa, which is considered a seed rather than a grain and has more calories. "Bulgur contains more fiber than quinoa, oats, millet, buckwheat, or corn," according to the Whole Grain Council. It is perfect for people who are new to whole grain cooking because of its short cooking time and mild flavor.
Quinoa is renowned for having a higher protein content than many whole grains; yet, the protein level of these two grains is comparable calorie for calorie. In addition to being a great source of manganese, magnesium, phosphorus, folate, copper, and iron, quinoa is gluten-free, but bulgur is not.
Quinoa is renowned for having a higher protein content than many whole grains; yet, the protein level of these two grains is comparable calorie for calorie. In addition to being a great source of manganese, magnesium, phosphorus, folate, copper, and iron, quinoa is gluten-free, but bulgur is not.
Does bulgar wheat have more carbohydrates than quinoa?
The two are similar. Although they both have carbohydrates, they are just moderately high-carb foods when fiber is included.
What about rice versus bulgur wheat? Does bulgur have more calories and nutrients than rice?
What about rice versus bulgur wheat? Does bulgur have more calories and nutrients than rice?
Compared to brown rice and white rice, bulgur has more protein and fiber, making it a slightly superior choice. Brown rice has higher manganese and selenium but has somewhat less calories.
Risks, side effects and interactions
In contrast to other grain products, bulgur wheat does naturally include a small amount of oxalate molecules. Although oxalates are safe for the typical healthy individual, they can exacerbate kidney disorders such kidney stones by increasing the amount of calcium the body excretes in urine.
In a study that was published in the Journal of Agricultural and Food Chemistry, researchers examined the oxalate levels of various whole grain products and discovered that flour, wheat flakes, and whole wheat durum grains—including bulgur—contributed high levels of oxalates to the typical person's diet. The fact that whole grains have a larger oxalate concentration than refined grain cereals indicates that oxalates are mostly found in the outer layers of cereal grains, particularly unprocessed whole grains.
Even superfoods like berries and leafy greens include oxalates, so you shouldn't completely avoid eating them. However, if you have a condition like gout or kidney issues that is made worse by oxalates, you should restrict how much bulgur wheat you eat.
The gluten in bulgur is no different. As previously stated, if you have leaky gut syndrome, FODMAP intolerance, gluten sensitivity, or celiac disease, stay away from bulgur.
In contrast to other grain products, bulgur wheat does naturally include a small amount of oxalate molecules. Although oxalates are safe for the typical healthy individual, they can exacerbate kidney disorders such kidney stones by increasing the amount of calcium the body excretes in urine.
In a study that was published in the Journal of Agricultural and Food Chemistry, researchers examined the oxalate levels of various whole grain products and discovered that flour, wheat flakes, and whole wheat durum grains—including bulgur—contributed high levels of oxalates to the typical person's diet. The fact that whole grains have a larger oxalate concentration than refined grain cereals indicates that oxalates are mostly found in the outer layers of cereal grains, particularly unprocessed whole grains.
Even superfoods like berries and leafy greens include oxalates, so you shouldn't completely avoid eating them. However, if you have a condition like gout or kidney issues that is made worse by oxalates, you should restrict how much bulgur wheat you eat.
The gluten in bulgur is no different. As previously stated, if you have leaky gut syndrome, FODMAP intolerance, gluten sensitivity, or celiac disease, stay away from bulgur.
Final thoughts
- A less well-known variety of whole wheat durum grain is bulgur wheat, sometimes referred to as cracked wheat.
- What makes bulgur wheat wholesome? Iron, manganese, magnesium, fiber, plant-based protein, and B vitamins are all abundant in it. Consuming whole grains may help prevent diseases like cancer, heart disease, diabetes, obesity, and digestive issues, according to studies.
- The bottom line of quinoa vs. bulgur wheat is as follows: The protein and carbohydrate contents of the two are comparable, but bulgur has more fiber and less calories. Because they are comparable in size, flavor, and texture, they can be used largely interchangeably.
- The quick cooking time of bulgur wheat is one of its greatest advantages. This is how bulgur wheat is prepared: Pour the bulgur with boiling water, mix, and cover. After letting it sit for fifteen minutes or so, use a fork to remove any extra water and fluff.
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