Bulgur is a cereal grain that is a staple in Middle Eastern cuisine. It is a low-fat protein. Bulgur is a whole wheat kernel that has been found to control blood sugar levels because it ranks very low on the glycemic index.

Researchers have found that eating bulgur can be helpful in weight loss. Bulgur is known to increase your feeling of being full because it is high in fiber and protein, which helps one feel full from many fewer calories. A 1/3 cup of cooked bulgur provides nearly 3 grams of fiber and just over 5 grams of protein. Losing weight and staying at a healthy weight helps reduce the chances of stroke, heart attack, diabetes, various cancers, and other health issues.


Doctors have found that bulgur wheat is helpful in the battle against high blood pressure. Bulgur is a whole grain that has been shown to lower the risk of high blood pressure. Researchers at the American Heart Association found that long-term eaters of bulgur have lower systolic blood pressure. The same study showed that they also had a decreased risk of developing high blood pressure.

Bulgur, high in fiber and protein, also contains many micronutrients such as carbohydrates, fat, and protein, which provide the body with energy and support the brain’s function. Bulgur has a lot of slow-digesting complex carbohydrates—a large amount of protein balanced with low fat. Nutritionists have found that bulgur has potassium, iron, zinc, and niacin.

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There is research being done regarding bulgur and its ability to help reduce the risk of Type 2 diabetes. In bulgur, magnesium works as a co-factor for as many as 300 enzymes. Some of these enzymes are part of the body’s use of glucose and insulin production mechanisms. Bulgur has calcium and other nutrients that help lower the risk of Type 2 diabetes. Another added benefit of bulgur is its low glycemic level. Bulgur takes a fair amount of time to digest and break down, leading to a slower and more controlled release of glucose, which inhibits sudden spikes in blood sugar levels.

Research has shown that eating bulgur can help battle the formation of gallstones. There are two main types of gallstones: Pigment stones which are smaller and darker, and cholesterol stones which make up 90% of all gallstones. Bulgur wheat helps to reduce the risk of developing gallstones because of its insoluble fiber. Insoluble fiber helps food move more rapidly through the small intestines. The fiber also lowers bile secretion and allows the human body to use insulin more effectively. Insoluble is also effective in reducing triglycerides.


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