Introduction:
Bulgur also called ala is a popular whole-grain food that is primarily made by boiling wheat. Afterward, it is dried and then cracked into various sizes for use as a quick or fast-cooking grain to be sold commercially. One usually gets the par-cooked or partially pre-cooked bulgur wheat only in most countries commercially. This is also a staple food in the Middle Eastern and Mediterranean countries. Bulgur is the most common ingredient used in preparing the global delicacies of tabbouleh and falafel. Also, it packs in a powerful nutrition punch along with its rich earthy, nutty flavors because of which it is so popular globally.
What Is the Nutritional Content of Bulgur Wheat?
The following nutrition information has been enlisted by the USDA (United States Department of Agriculture) for approximately one cup or around 5.41 ounces of bulgur wheat (that is cooked with no added salt or fat).
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Fat: 0.01 ounces.
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Sodium: 0.0003 ounces.
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Carbohydrates: 1.19 ounces.
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Fiber: 0.28 ounces.
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Sugars: 0.007 ounces
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Protein: 1.97 ounces
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Manganese: 0.00003 ounces.
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Phosphorus: 0.002 ounces.
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Total Calories: 151 Kilocalories.
A single serving or cup of cooked bulgur wheat can yield you to 1.19 ounces of carbohydrates with the glycemic index (GI) of cooked bulgur being low around 46. Hence from the nutritional point of view, it is exactly not a low-carb food, but it is low in GI which makes it a good option in the diet for diabetics and prediabetics. Also, this wheat is high in fiber which makes it more satiated apart from its nutrient density. A single serving of bulgur can yield around 0.19 ounces of protein making it a good macronutrient source that is essential for protein metabolism (aiding in hair, skin, and nail health).
What Are the Health Benefits of Bulgur Wheat?
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Bulgur is rich in vitamin B complexes. Bulgur is also additionally a good source of manganese, phosphorus, and selenium. A single serving can contribute to one-third of the recommended daily allowance of fiber needed for bodily metabolism. In comparison to other whole grains like quinoa, oats, and corn, bulgur wheat is a higher source of essential dietary fiber in terms of nutrition yield. Fiber-rich foods can help aid in digestion and promotion of a healthy gut microbiome and also in helping prevent constipation by adding bulk to the stools. Fiber-rich foods can also stabilize blood sugar levels in the body by promoting glucose uptake into the bloodstream more slowly. Also, it is a low food with a poor glycemic index. As a result, it can help in a healthy weight loss routine.
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Bulgur is a good plant-based source of iron for vegans and vegetarians. In one cup serving, one can get about 10 percent of the recommended daily intake of iron around 0.06 ounces. Iron is essential in the formation of erythrocytes (red blood cells) and also aids in the synthesis of hormones, proteins, and neurotransmitters.
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According to a major nutrition and research-based study conducted in 2016, the consumption of whole grains is associated with a much-reduced risk of developing heart disease, cancer, or other chronic diseases. The study showed that consuming two or three daily servings of whole grains every day such as bulgur wheat can be both cardioprotective and metabolism-sustaining food. Apart from this, the other benefits are improving glucose uptake and insulin sensitivity. Hence the cardioprotective and metabolism-sustaining ability of this whole grain food can prevent the development of chronic diseases when consumed regularly.
What Are the Possible Allergic Reactions?
Individuals with a history of wheat allergy should not consume bulgur or refrain from using it in their meals as it could be capable of producing adverse allergic reactions. For individuals with wheat allergies or individuals following a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet, it is better to ask a registered dietician or nutritionist about the alternative foods suited to their health. Also, those individuals who have either celiac disease (an immune disorder caused by gluten allergy) or gluten intolerance or sensitivity, should avoid consumption of bulgur as it comprises gluten. Medical research shows that those who work with grains all day be it in the fields or commercial manufacturing of products also may experience baker's asthma (a type of asthma due to allergy). This happens as a sensitivity reaction when the individuals are exposed to certain grains throughout the day. Because the main fiber in bulgur is of the insoluble type, it is contraindicated or not recommended for individuals who are suffering from inflammatory bowel disease (IBD, inflammatory disease of the gastrointestinal tract), irritable bowel syndrome (IBS, constant irritation causes unnatural bowel movement), or other gastrointestinal issues. Such individuals are always recommended a low FODMAP diet only by registered dieticians or nutritionists.
Bulgur is most often derived from durum wheat, but different varieties exist that typically vary from country to country. Bulgur wheat can be made from various types of wheat, such as hard or soft wheat, and can come in red or white colors. Processed bulgur wheat is readily available in grocery stores worldwide, year-round, due to its significant health benefits and widespread use in healthy diets.
How to Store Bulgur Wheat?
One should always purchase a bulgur that is well-packaged. The package or containers should be sealed tightly which has to be checked before purchasing it commercially. Also, it is recommended that one should check the bulgur product label and look for the expiration date as well. It is also ideal to choose the newest package or recently packaged bulgur products (based on the manufacturing and expiration date one can see on the back label). This is particularly because freshly packed bulgur has a musty or oily scent. It smells spoilt when expired and should be immediately discarded. Also, grains that look whole and are sweet-smelling or nonaromatic are the best ones to choose from.
It is important to store the purchased bulgur wheat in an airtight container preferably in a cool dry place or environment. The healthy oils found in the wheat germ of bulgur would easily be impacted negatively by contrasting conditions like heat, light, and moisture that can lead to stink or spoilage. In a cool dry environment, it can be stored for up to six months, but to extend bulgur wheat shelf life, it is best to store it in the freezer where it can easily last for a year approximately.
How to Use Bulgur Wheat?
Bulgur is usually precooked at the time of purchasing it. It can be easily prepared in only about 10 to 20 minutes. Once someone prepares it, use the wheat as a source of protein and fiber and add it to daily dishes salads, breakfast, cereals, muffins, and other side dishes. Nutrition experts always advise that one should swap refined grains for whole grains or avoid consuming refined carbohydrates to sustain health and immunity. Bulgur is a good substitute for white rice and one can serve it with grilled vegetables the same way as to do with rice. Similarly, one can pair bulgur wheat with lean protein sources meatballs, chicken, fish, or turkey. Quinoa which is a healthy starchy food has many recipes in common with bulgur wheat and one can use these two interchangeably. Also, it can be added to soups, chilis, and stews.
Conclusion:
Bulgur wheat is a nutrient-dense whole-grain starch substitute. This is used for both refined grains and other healthy whole grains. One can experiment with it in versatile ways and its rich insoluble fiber, vitamin C and iron density make it a staple food in many countries of the East and Mediterranean regions. It is suitable for diabetic and cardiac patients. However, persons with gastrointestinal diseases and wheat allergies should not consume this.
