Bulgur: The Wholesome Goodness Grain That’s Always En Vogue

Ginger Kroeze
Aug 3, 2020
4 min read

Updated: Aug 17, 2020

Bulgur isn’t a well-known kid on the grainy playground. Preference usually goes to foods like quinoa (actually a seed), lentils (a legume), barley (far higher in calories than bulgur), or brown rice (contains much less fiber and folate than bulgur).

Those facts alone might be enough to make you run to your local supermarket and head straight for bulgur wheat. But if you want to know more about why bulgur is a better grain for overall health benefits, then take five minutes right now, and read my bulgur “style guide.”

Why We Need Grains

Grains have a bad rap for being high in carbohydrates, which many people believe must be avoided at all costs if weight loss is a health goal. This couldn’t be further from the truth.

Carbs are the sugar, starch, and fiber contained in fruits, vegetables, grains, and milk products. Their chemical composition consists of carbon, hydrogen, and oxygen, which is how they get their name.

This macronutrient supplies our body with our main source of energy. It supports healthy organ function, particularly the kidneys and heart, fuels the brain and nervous system, and feeds our muscles essential nutrients. The fiber part of a carbohydrate assists digestion, satiates hunger, and maintains healthy blood cholesterol levels.

Whole grain, unrefined carbs in particular give us nutrients we can’t get anywhere else. They’re packed with important micronutrients like iron, folate, selenium, potassium and magnesium. They also contain B vitamins like thiamin (B1), riboflavin (B2), niacin (B3), and pyridoxine (B6) that play a critical role in metabolism. B vitamins give the body access to energy from all three macronutrients––protein, fat, and carbohydrates.

Whole grains also contain fiber which makes us feel full without having to eat a lot, and they also reduce constipation and may help with diverticulosis, a condition in which small sacs in the colon become infected and inflamed. We’ve all been told at some point to get some bran in to help any toilet troubles.

Bulgur also contains resistant starch, an important nutrient that supports healthy gut flora and weight loss.

Bulgur Isn’t Boring!

There’s a widespread misconception that whole grains are “boring” foods because they’re plain and lack flavor. That’s why you’ll see many wannabe whole grains beneath labels of processed commercial breads and even attached to sugar-coated Krispy Kreme donuts!

Whole grains contain the entire grain kernel―the bran, germ, and endosperm. Bulgur is a cracked and parboiled whole grain, and I can assure you that donuts are not! In contrast, refined grains contain only the endosperm. While the endosperm is still nutritious it has less value without its grainy counterparts because it’s virtually stripped of fiber, making it an “empty” carb with pointless calories.

Bulgur has flavor and texture that makes wholesome goodness always in style. The taste of natural, sunsoaked wheat with a slightly chewy texture and nutty undernotes doesn’t need much to enhance it.

Indeed, bulgur was a revered food in ancient times, and classified as a sacred grain for good reason. That said, bulgur is super versatile and agrees with almost any spice, herb, vegetable, or meat. Kisir is an excellent example of how simple, delicious, and natural bulgur is with just a few ingredients.

Bulgur Nutrition & Health Benefits

What does bulgur offer us in the way of health benefits, besides the obvious psychological bliss when we eat it? There are too many to write an exhaustive list, so here are the ones that stand out for me:

Improves Gut & Psychological Health

Bulgur has a lot of fiber. Just a 1-cup serving gives us over 8 grams of this colon-cleansing nutrient. It also contains beneficial bacteria that contribute to a cleaner gut, aid in inhibiting inflammation in the GI tract, and also benefit psychological health, such as alleviating depression and anxiety (1).

Supports Healthy Blood Sugar

Whole grains like bulgur may help improve insulin sensitivity, which keeps blood sugar levels in check, and overall, contributes to healthier blood sugar levels in the long term. Bulgur is rich in both fiber and phytonutrients, which help slow the absorption of sugar and may reduce the risk of type 2 diabetes.

Promotes a Healthy Heart

My husband loves his fair share of Krispy Kreme (not so heart healthy!) so I make sure bulgur is a regular guest at our dinner table. He loves my bulgur recipes and perhaps doesn’t realize how healthy they are (shhh, we don’t need to tell him). One recent study found that consuming whole grains may reduce the risk of coronary heart disease and cardiovascular disease (2). If I can’t get him to ditch the donuts, I can at least add in some extra good stuff!

Bulgur Nutritional Components

(based on a 1-cup serving)

Calories: 151

Fiber: 8 grams

Protein: 6 grams

Fat: 0.6 grams

Manganese: 1 mg (55 percent)

Magnesium: 58 mg (15 percent)

Iron: 7 mg (10 percent)

Niacin: 8 mg (9 percent)

Vitamin B6: 0.2 mg (8 percent)

For the Love of Bulgur…

I’m so happy to share my love for bulgur with you! Do you have a favourite bulgur recipe or is there something more you’d like to know about it? If so, feel free to leave a comment :)

Kitchen Is My Therapy is a one-woman enterprise born of love, passionate encounters with food, and wholesome, feel-good food therapy. If you have any questions, ideas, or inspirations you wish to share, feel free to reach out anytime.

Blessings,

Ginger Kroeze

References