Bulgur is a by-product of wheat, such as flour, pasta or semolina, the processing of which preserves a large part of the nutrients beneficial to the body. Bulgur is traditionally used in oriental recipes to make a variety of dishes including tabbouleh, kibbeh, and fermented yogurt kishk.
Benefits Of Bulgur
Not only does the distinctive flavor of bulgur make it suitable for many uses, but it is also easy to prepare and has many health benefits, as it contains a group of vitamins, minerals and fibers that are of great benefit to the health of the body. In this article, we have collected everything you need to know about the health benefits of bulgur, and you will discover for yourself why nutrition experts recommend it. Stay with us.
An overview of bulgur
In the Middle East, it is called bulgur, and in English it is called bulgur, and it is basically dried wheat groats after boiling, grinding and sifting it. It was famous since ancient times among the ancient Egyptians in particular, and it is considered to have high benefits and nutritional values, and it is included in the list of complex carbohydrates, and it is used in many countries of the sea basin . Mediterranean as a substitute for rice.
It has three main types, namely:
Fine bulgur, which is used in kibbeh and tabbouleh.
Medium bulgur, which is included in grain production.
Coarse bulgur, which is used as a substitute for rice.
Nutrition facts about bulgur
Nutrition facts about bulgur
Key components of bulgur include high levels of nutritional benefits. One cup (182 grams) of cooked bulgur contains:
Carbohydrates: 34 g.
Protein: 5.6 grams.
Fat: 0.4 grams.
Fiber: 8.2 g.
Sodium: 9.1 mg.
Sugar: 0.2 grams.
Calcium: 18.2 mg.
Folic acid: 32.8 micrograms.
Iron: 1.75 mg.
Magnesium: 58.2 mg.
Manganese: 1.1 mg.
Potassium: 124 mg.
What are the health benefits of bulgur?
Bulgur has many important benefits, so let's take a look at them in detail:
1- Benefits of bulgur to boost immunity:
bulgur health benefits
The wide range of vitamins and minerals found in bulgur can have a serious effect on the immune system . Zinc in particular has been linked to a stronger immune response in the body, and bulgur wheat happens to contain significant levels of this mineral, in each serving being nearly 20% of the daily intake suggested by nutritionists.
2- The benefits of bulgur to stimulate blood circulation:
Iron is an essential mineral in our diet as it greatly affects the circulatory system. Iron deficiency is called anemia and can lead to weakness, confusion, fatigue and upset stomach. This is because iron is a necessary component of red blood cells, and when circulation decreases, so does our energy levels. A standard serving of bulgur contains about 15% of the daily requirement for this mineral.
3- Enhance bone strength:
There is no doubt that the minerals in bulgur are of great importance to many organs of the body, but it is especially beneficial for improving bone strength. With age, bone mineral density naturally decreases, so we need abundant amounts of phosphorous, manganese, and iron to maintain the health of our bones and ways to prevent and prevent osteoporosis . Bulgur provides these minerals in high concentrations, making it a major bone booster.
4- Weight loss:
Bulgur is a healthy food for effective weight loss, as excess body weight increases the chances of heart attack, stroke, diabetes , gout, gallstones, and cancer. If you are overweight, you may feel very tired, have trouble breathing, develop skin irritations, and experience lower back and joint pain, which severely affects your movement.
Therefore, nutrition experts advise eating bulgur because it effectively increases the feeling of satiety due to its high concentration of fiber and protein, both of which help a person feel full from fewer calories, which is very useful when one is trying to shed pounds. 1/3 cup of cooked bulgur provides 2.7 grams of fiber and 5.2 grams of protein. It can be easily incorporated into a 1,200 calorie diet, as well as some exercise for weight loss.
5- Prevention of asthma in childhood:
Benefits of bulgur for the prevention of childhood asthma
Asthma is one of the most common breathing problems among children that affects children all over the world. Research shows that increasing the intake of whole grains such as bulgur reduces the risk of developing childhood asthma by about 50%.
As the antioxidants found in bulgur, especially vitamins C and E, protect the respiratory system, reduce wheezing and narrowing of the airways, and the risk of asthma with hyperresponsiveness of the airways is significantly reduced.
6- Benefits of bulgur to prevent infections:
bulgur rice benefits
Grains are not usually associated with high antioxidant potential, but bulgur contains antioxidant properties from phytonutrients that can help eliminate inflammation and reduce the mutation of healthy cells, which are precursors to cancer. Free radicals in the body stimulate oxidative stress in the body, and thus inflammation, which may lead to a number of health problems.
7- The benefits of bulgur for fast growth:
Bulgur has all the essential amino acids that our body needs for growth and development, and it is an excellent source of protein that our body needs for the growth of new tissues, cells, blood vessels, etc. If you are recovering from an injury or illness, eating a large amount of complete proteins is essential for a speedy recovery.
8- The benefits of bulgur for regulating sleep:
bulgur wheat health benefits
The impressive level of magnesium found in bulgur makes it a great sleep aid, due to magnesium's effect on the production of certain relaxing neurotransmitters. When your body releases these neurotransmitters, it calms the nervous system and calms the mind, helping to provide restful and long periods of sleep. Those who suffer from insomnia and other sleep disorders should include bulgur wheat in their diet for a few weeks and they are likely to see a noticeable change.
9- Benefits of bulgur to treat and prevent digestive problems:
Regularly eating whole grains like bulgur can promote the growth of healthy gut bacteria. These bacteria produce fatty acids that support gut health and proper digestive function.
In addition, eating an adequate amount of high-fiber foods such as bulgur may also be effective in treating and preventing digestive problems. Bulgur, in turn, acts as an amazing laxative, expelling waste and toxins from the digestive tract, and regulates bowel movement, which reduces constipation and the risk of hemorrhoids. In addition, a high-fiber diet that includes bulgur wheat also helps relieve symptoms of diverticulosis, which include nausea, abdominal pain, flatulence, and gas.
10- Benefits of bulgur to prevent gallstones:
Gallstones are small pieces of solid material that form in the gallbladder. These stones gradually develop as pigments and cholesterol in the bile over and over to form solid particles. The two main types of gallstones are pigment stones and cholesterol stones.
Eating bulgur helps reduce the risk of gallstones, because it contains insoluble fiber, which in turn helps food move more quickly through the small intestine, and reduces bile secretion, which helps the human body to use insulin more effectively and reduces triglycerides, or unhealthy fats found in the blood.
11- Benefits of bulgur to prevent metabolic syndrome:
When it comes to carbohydrates, it is important to choose the right carbohydrates to stay healthy and promote weight loss. Refined carbohydrates such as white rice and white flour and foods made with these carbohydrates are associated with weight gain and an increased risk of metabolic syndrome that leads to cardiovascular disease and type 2 diabetes.
But increasing the consumption of whole grains such as bulgur protects the body from symptoms of metabolic syndrome such as obesity, high blood pressure and high triglyceride levels.
12- Benefits of bulgur to reduce the risk of type 2 diabetes:
bulgur wheat benefits
Bulgur is a rich source of the mineral magnesium which acts as a cofactor for up to 300 enzymes, some of which are involved in the body's use of glucose and insulin production mechanism. Bulgur is also rich in calcium and other nutrients that are beneficial for health and reduce the risk of developing type 2 diabetes . Being a low glycemic food, it is definitely effective for managing diabetes.
It takes time for bulgur to break down in the intestines, which leads to a slow and continuous release of glucose into the body, thus preventing any sudden rise or fall in blood sugar level which can be very harmful for people with diabetes.
13- Benefits of bulgur to prevent the risk of high blood pressure:
This is one of the most effective health benefits of bulgur. High blood pressure is defined as a serious medical condition that can cause heart attack and stroke, cardiovascular disease, heart failure, kidney failure, and other serious health problems.
Foods made from whole grains, such as bulgur, help reduce the risk of high blood pressure. According to researchers from the American Heart Association, people who eat bulgur wheat long-term have lower systolic blood pressure, as well as a lower risk of developing high blood pressure. When the heart beats, it pushes blood through the arteries of the heart to the rest of the human body. This force creates pressure on the arteries, and this is called systolic blood pressure.
Hence, nutrition experts recommend people at risk of cardiovascular disease to eat bulgur on a regular basis as a wise food choice that can keep high blood pressure under control.
14- Benefits of bulgur to promote heart health:
Aside from the effects of fiber on lowering total cholesterol and LDL cholesterol (low-density lipoprotein) in the heart, bulgur can also contribute to cardiovascular health in other ways. There is a large amount of potassium in bulgur and it is an excellent vasodilator as it is known, which means that it can reduce pressure on blood vessels and arteries and lower blood pressure.
Therefore, nutrition experts recommend eating mainly bulgur and at least 25 grams of fiber per day for women, and 38 grams per day for men for optimal heart health.
15- Benefits of bulgur for pregnant women:
Bulgur is a rich source of many minerals important for the development of the fetus and the pregnant woman, such as zinc, iron, manganese, and potassium. It is an excellent source of folic acid, which is very important for protecting the pregnant woman from anemia, enhancing her immunity and that of her fetus, and supporting the growth of the fetus, especially the cells of its nervous system, and thus protecting it from neural tube deformities that may result from folic acid deficiency . In addition to the bulgur content of dietary fiber that helps prevent pregnant women from developing constipation or hemorrhoids and enhances their digestion process.
16- Benefits of bulgur for preventing cancer:
The components of bulgur have a chemical and protective effect, as whole grains such as bulgur contain insoluble fiber, which in turn helps protect against cancer. In a famous clinical study published in the International Journal of Epidemiology in 2008, researchers found that perimenopausal women who ate a high-fiber diet had a lower chance of developing breast cancer.
Warnings of bulgur consumption?
bulgur wheat side effects
Although bulgur is safe for most people, it may not be the best choice for everyone, because bulgur is a wheat product, so people who suffer from celiac disease or have a hypersensitivity to gluten should severely limit bulgur consumption . Or even avoid it altogether.
In fact, eating bulgur can be responsible for unpleasant and even dangerous symptoms in people who are sensitive to gluten. Consuming bulgur may cause them bloating, diarrhea, and somewhat severe gastrointestinal pain in the hours following a meal.
Some people who suffer from chronic intestinal disorders such as inflammatory bowel disease or irritable bowel syndrome may not tolerate bulgur due to its insoluble fiber content, as its consumption can have serious long-term consequences.
So if you are suffering from any severe digestive symptoms due to an infection or illness, it is best to wait until your symptoms improve before introducing high-fiber foods like bulgur into your diet. You can also try drinking more water to aid in the digestion of fiber and prevent these symptoms.