Losing Weight with Bulgur: This Is How You Can Avoid Food Cravings

Bulgur is said to contribute to healthy weight loss. Since weight loss is an ongoing problem for many, we would like to tell you in this article how wheat can help you lose weight and how you can integrate it into your diet.

The nutrients: How bulgur can help you lose weight

Bulgur is not on the daily menu for most people. However, if you’re looking to lose weight, it might make sense to give the grain a shot.

• Bulgur is also known as durum wheat semolina. The bulgur is produced very gently: it is steam-cooked in a first step and then dried. The gentle production ensures that the nutrients in the grain are optimally preserved.
• Bulgur can have a variety of healthy nutrients. For example, it can score with around 140 milligrams of magnesium per 100 grams. Magnesium supports the natural nerve and muscle functions: You can benefit from it even with increased physical activity while losing weight.
• Bulgur also contains large amounts of iron, which is important for many bodily functions.
• The fiber contained in durum wheat semolina is also particularly interesting for weight loss : 100 grams of bulgur contains around 30 grams of fiber. The high fiber content means that you feel full for a long time. If you also drink a good amount of water, the fibers will swell. This can stimulate digestion and help you lose weight in a healthy way.
• The daily requirement for numerous vitamins that are important for the nerves and brain can also be covered with bulgur. On the one hand , this includes all vitamins of the B flu as well as vitamin K and vitamin E.
• If you also want to build muscle while losing weight, a protein source is usually very useful: Bulgur has around 9 grams of protein per 100 grams. In this way, the daily requirement for vegetable protein is optimally covered.

Comparing bulgur with rice, pasta and couscous

Anyone who wants to lose weight is usually looking for the “right” foods that support the body. This is how bulgur compares to classic side dishes:

• The main difference between couscous and bulgur lies in the production: While bulgur is always prepared gently, the wheat grains for the production of couscous are ground into small pieces. As a result, they contain fewer nutrients than bulgur.
• If you compare the amount of dietary fiber in bulgur with that in rice, you immediately notice that it is about twice as high. So if you replace rice in your dishes with bulgur, you can expect a faster satiety effect due to the high fiber content. This can have a positive effect on calorie intake, which plays an important role in losing weight. The amount of calories and the fat content of bulgur is also lower than that of classic rice.
• The comparison between noodles and bulgur is similar: While you usually have to eat a very large amount of noodles to achieve a full effect, a smaller portion is usually enough for recipes with bulgur.
• Conclusion : You can use bulgur in your weight loss program as an ideal substitute for rice, pasta and couscous in various hearty but also sweet dishes. The taste is usually described as rather strong and nutty, but it can also be combined with sweet dishes.

Example recipe: light bulgur salad

A fresh and light bulgur salad is ideal as a low-calorie side dish when grilling, but also with other dishes and it is prepared quickly.

• For four people you need 45 grams of bulgur, 150 grams of mini tomatoes and 200 grams of cucumber.
• The right seasoning is important for the salad to taste good. You will need a teaspoon of dill, 0.5 teaspoon of vegetable broth, a teaspoon of ground cumin, 0.5 teaspoon of pepper, 0.5 teaspoon of hot paprika, a clove of crushed garlic, 0.5 teaspoon of salt, 10 milliliters of olive oil, 15 grams of sesame seeds and some Chives.
• In the first step, prepare the bulgur as instructed on the package instructions. Add the vegetable broth to the water you are cooking the bulgur in.
• Now wash the tomatoes and the cucumber. Then cut them into small cubes and set them aside. When the bulgur is cooked, you can mix it with the spices , diced tomatoes and cucumbers. The delicious salad is ready.

Recipe with bulgur: delicious bulgur balls

Many different recipes can be made with bulgur. Bulgur balls, for example, are suitable for a buffet or as a topping on a salad.

• For 4 people you need 200 grams of fine bulgur and 200 grams of broccoli. You will also need 2 medium eggs, 3 tablespoons breadcrumbs, 3 tablespoons olive oil, and salt, pepper, and nutmeg to taste.
• In the first step, prepare the bulgur as directed on the packet instructions. Meanwhile, wash the broccoli and cut into small florets. Now fill a saucepan with some water, add a pinch of salt and let the broccoli cook in the boiling water for 5 minutes.
• Rinse the cooked broccoli, dry lightly and chop into very fine pieces. Then fold them under the bulgur and add the eggs, breadcrumbs, salt, pepper and nutmeg. In the last step, form the mass into small balls.
• Heat the oil in a pan. Briefly fry the balls on both sides so that they are golden and crispy. Frying on both sides works particularly well with two tablespoons. You can now arrange the balls as you wish.