One cup of cooked bulgur provides The glycemic index of cooked bulgur is 46, which is considered low. Although bulgur is not a low carbohydrate food, it is high in fiber, which makes it filling and nutrient dense. There is a very small amount less than 1 gram of fat in bulgur when it is prepared without any additional oils or butter. A single serving of bulgur provides a healthy 5. Protein is the building block of hair, skin, and nails. Bulgur is rich in B vitamins, which help convert the food we eat into energy.
Bulgur is also a good source of manganese , phosphorus, and selenium. As a whole i. A single serving of bulgur contains about one-third of the recommended daily allowance of fiber. In fact, per serving, bulgur has more fiber than quinoa, oats, and corn. Fiber is known for its usefulness in promoting regularity and helping prevent constipation. Fiber-rich foods can help you feel full, pull cholesterol away from the heart, and keep blood sugars stabilized by adding glucose into the bloodstream slowly.
This also means that fiber can help you lose weight or maintain a weight loss. Iron deficiency is a common nutritional deficiency. The resulting anemia can make you feel tired, cold, and run down. Bulgur is a plant-based source of iron 1. This mineral is essential in making red blood cells as well as the synthesis of certain hormones, proteins, and neurotransmitters. A large review study published in provided a lot of convincing evidence that eating whole grains is associated with a reduced risk of heart disease, cancer, and other chronic diseases.
Eating just two or three daily servings of whole grains can make a big difference. We all need a colony of "good" bacteria in our digestive tract to help us stay healthy.
Some research shows that compounds in whole grains, including bulgur, can help build and sustain a healthy microbiome in the body. Those good bacteria may help promote a healthy metabolism and reduce the risk of insulin resistance and sensitivity. Research shows that other compounds found in whole grains like bulgur also help with this process.
Children are more prone to wheat allergies, but they are also likely to outgrow them. If you have a wheat allergy, you should not consume bulgur, as it could cause a dangerous allergic reaction. If you have celiac disease or gluten intolerance, you should also avoid bulgur as it contains gluten. Amount of sugar in Cracked Wheat: Sugar.
How much fiber is in Cracked Wheat? Amount of fiber in Cracked Wheat: Fiber. How much protein is in Cracked Wheat? Amount of protein in Cracked Wheat: Protein. How much Vitamin C is in Cracked Wheat?
How much Calcium is in Cracked Wheat? Amount of Calcium in Cracked Wheat: Calcium. How much Iron is in Cracked Wheat? Amount of Iron in Cracked Wheat: Iron. Bulgur wheat has a higher level of vitamins than rice. Dietitian Jane Clarke agrees that bulgur wheat has a higher level of vitamins and minerals. Nutritionist Suzie Sawyer notes that bulgur wheat is especially better than white rice.
Though she highlights that bulgur is slightly lower in manganese. Manganese is a mineral that helps activate enzymes in the metabolism, according to one study. Of course those with gluten and wheat intolerances should choose rice, as bulgur wheat is not gluten-free.
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Nutrient Content. May Have Health Benefits. Easy to Cook and Prepare. The Bottom Line. Read this next. Wheat Nutrition Facts and Health Effects.
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