6 health benefits of bulgur wheat!

Bulgur wheat , sometimes also popular from crushed wheat, is a lesser-known type of durum wheat. Compared to refined carbohydrate -rich foods made with enriched or refined wheat, it is a much better source of fiber , vitamins, minerals, phytonutrients, and antioxidants .

Bulgur is low in fat, rich in minerals like manganese, iron, and magnesium , as well as being a good source of plant-based protein . Plus, bulgur wheat provides a very good dose of the dietary fiber needed for heart and digestive health – over 25% of your daily needs in every cup serving!

Epidemiological studies show that consuming whole grains can protect against health problems like cancer, digestive disorders, diabetes , obesity and heart disease, which suggests that bulgur wheat may be part of a healing diet.

In addition to vitamins and minerals, whole grains provide important plant-based phytonutrients that reduce inflammation and prevent free radical damage. These include compounds such as phytoestrogens such as stanols, plant lignans and plant sterols.

A staple of Indian, Turkish and Middle Eastern cuisines for centuries, wheat tends to be more popular in the West as the main ingredient used in tabbouleh. But there are many ways to use this versatile, quick-cooking grain: in soups , in salads, and in whole-grain breads, for example.

Nutritional values ​​of bulgur wheat:

A one cup serving of cooked bulgur wheat has about:

  • 151 calories;
  • 0.5 grams of fat;
  • 8 grams of fiber ;
  • 6 grams of protein ;
  • 7 milligrams of iron (10 percent);
  • 1 milligram of manganese (55%);
  • 8 milligrams of niacin (9 percent);
  •  58 milligrams of magnesium (15 percent);
  • 0.2 milligrams of vitamin B6 (8 percent).

Health benefits of bulgur wheat:

1. Protects heart health:

Studies report that people who consume whole grains like bulgur wheat and consume a lot of fiber are more vulnerable to healthier weight, cardiovascular health and even longer life.

In addition, whole grains are rich in antioxidants, including phenolic compounds and minerals that are linked to disease prevention. Bulgur wheat is high in fiber and beneficial for heart health because it helps reduce inflammation and can correct high cholesterol levels .

2. Improves digestion:

Bulgur provides a good amount of the fiber you need daily in order to maintain regular bowel movements and detoxify the body of toxins. Fiber swells up in the digestive track, absorbing water and taking with it junk and excess cholesterol particles .

Many efforts show that diets richer in fiber can lead to improved intestinal and colon health, fewer cases of constipation or other symptoms related to irritable bowel syndrome, and a healthier body weight, as fiber makes us feel full.

3. Decreases sugar absorption and fights diabetes:

Bulgur wheat scores low on the glycemic index, especially compared to refined or enriched carbohydrates . As bulgur has high levels of fiber , it has reduced the speed at which carbohydrates are digested and blood sugar is released into the bloodstream.

When researchers tested the effects of four grain products on blood sugar levels in people with diabetes, they found that bulgur wheat resulted in the slower rise in glucose compared to white bread, rye bread and wholemeal bread.

4. Helps you feel complete:

Compared to refined and processed carbs , whole grains like bulgur wheat have more satiety fiber as well as more vitamins and minerals that support weight loss. Fiber is actually not absorbable within the body and does not contribute carbohydrates or calories to your diet, although it is found in carbohydrate -containing foods .

As we cannot digest fiber , it sweeps through our digestive tract and takes up a large amount of space while absorbing water . This gives you a feeling of fullness and can lessen cravings and the tendency to overeat.

5. Balances the body’s pH level:

Whole grains are concentrated sources of fiber in the form of oligosaccharides and resistant starch, which are carbohydrates that escape digestion in the small intestine and are fermented in the intestine, producing short-chain fatty acids (SCFA).

These GCCs help balance the body’s pH level, preventing it from becoming too acidic from foods like sugar, low-quality animal products, and refined grains. They also promote ongoing gut health, which improves immunity and nutrient absorption.

6. Improve immunity:

As whole grains provide important nutrients, antioxidants and mediate insulin and glucose responses, they are related to reducing the levels of stress placed on the body that can result in low immunity. Bulgur wheat ‘s lower glycemic impact makes it beneficial over processed grains and sugar-laden products, linked to issues like diabetes , cancer risk, and obesity .

Useful links: 

A diet rich in whole foods is a natural cancer cure – and whole grains are especially linked to a decreased risk of breast and colon cancer. Bulgur wheat can also improve the health of vital organs, including the intestines, colon, liver, and heart .

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