Bulgur: Benefits And Harms

Bulgur is a cereal known in Eastern countries. There, it is one of the most common side dishes for meat, fish, and vegetable dishes.

Nutritional value of bulgur

Bulgur is rich in trace elements and vitamins, which makes it one of the most useful and valuable foods for the human body. First of all, it contains a lot of folic acids (18 mcg), which are useful for women’s health. There is a lot of choline (6.9 mg), vitamin PP (mg), as well as B vitamins (B6, B5, B2, B1), E.

Among the trace elements, it contains the most copper (75 mcg), potassium (68 mg), phosphorus (40 mg), magnesium (32 mg), and calcium (10 mg). Contains small amounts of sodium, zinc, iron, selenium, and manganese.

Calorie content of bulgur per 100 g is 347 kcal:

  • Proteins – 12.7 g
  • Fats – 1.5 g
  • Carbohydrates – 70.6 g.

Bulgur is wheat cereal harvested during the period of milky ripeness. The wheat is steamed, dried in the sun, cleaned of bran (the remains of hulls), and crushed into small fractions. The resulting cereal resembles corn grits and can be analogized to bulgur. Steaming and drying give bulgur its unusual flavor and aroma, reminiscent of a nut. Modern bulgur can have different degrees of grinding: fine grind is used for baking bread, medium grind for cereals and soups, and coarse grind is good for pilaf.

Useful properties of bulgur

Regular consumption of bulgur has a beneficial effect on the state of the nervous system, for which B vitamins are an important and basic “food”. A large amount of mineral salt helps to restore metabolism, and make the skin and hair “alive”. The complexion acquires a healthy shade, and the hair becomes shiny and grows well.

A proper diet and healthy food are one of the main “stones” in the foundation of good health, well-being, and beautiful appearance. The introduction of bulgur cereal into the diet will saturate the body with necessary and useful substances no worse than a vitamin complex from a pharmacy.

Bulgur belongs to cereals that are easily digested and digested, not burdening the condition, so dishes with bulgur are often found in the diet of athletes. The cereal is especially useful for people of hard professions and those who are constantly involved in heavy physical activity.

The effect of bulgur on weight loss

The only disadvantage is the calorie content, which is higher than that of other cereals. People who are weight-conscious often overlook bulgur, perceiving it as a source of extra calories. During a diet and for weight loss purposes, bulgur will help you if you boil it in plenty of water and eat it in small portions. The high fiber content will help to “cleanse” the body and cause a feeling of satiety when eating even a small portion of porridge.

How to cook bulgur groats

Bulgur is cooked differently from regular porridge. Dry cereal is fried in oil before cooking, and then water is added in a 1:2 ratio. The porridge is cooked for about 15 minutes, under a closed lid.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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