Health Benefits of Bulgur Wheat...

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Medically reviewed by Karina Tolentino, RDMedically reviewed by Karina Tolentino, RDBulgur wheat (Triticum durum) is cracked wheat that has been partially boiled and then dried. The whole grain has been a staple in Middle Eastern cuisine for thousands of years. You may recognize bulgur wheat in dishes like tabbouleh—a traditional Jordanian salad made with finely chopped parsley, soaked (precooked) bulgur, lemon juice, and olive oil.The intact, whole grain is first processed by soaking and boiling until tender. Then, it is sun-dried (or commercially oven-dried) and polished. Finally, it is milled into coarse or fine particles. Because it is precooked, bulgur wheat is an easy and convenient grain option. It's versatile and pairs well with many different ingredients and flavors.As a whole grain, bulgur offers a good source of dietary fiber and other heart-protective nutrients.May Aid Blood Sugar ControlSeveral studies have shown that consuming whole grains can help improve blood sugar control. Like other whole grains, bulgur is high in fiber. Dietary fiber is known to help prevent and manage diabetes by stabilizing blood sugar levels, slowing down the digestion and absorption of carbohydrates. Current dietary recommendations suggest consuming about 25-30 grams (g) of fiber per day, or 14 g per 1000 calories. One cup of cooked bulgur provides about 8 g of dietary fiber.May Reduce Heart Disease RiskHigh levels of inflammation are linked to an increased risk of heart disease and related conditions. The nutrients in whole grains like bulgur wheat may help lower inflammatory markers such as interleukin-6 (IL-6), C-reactive protein (CRP), and tumor necrosis factors (TNF).Bulgur is particularly rich in fiber and B vitamins—such as riboflavin, niacin, and pyridoxine—which have heart-protective effects. Bulgur also contains powerful antioxidants. These health-protective compounds scavenge harmful substances called free radicals that otherwise contribute to inflammation.Supports Digestion and Gut HealthAs a precooked grain, bulgur wheat has a higher bioavailability of its nutrients, meaning it's easier for your body to absorb and use the nutrients from the grain. The process of soaking and cooking destroys antinutrients (compounds that interfere with the absorption of nutrients) in the grain and makes it easy to digest.Bulgur's high fiber content also supports regularity and metabolic health, including heart-health factors like balanced cholesterol and blood sugar levels. This is partly because fiber's effect on the gut influences your overall metabolism.In particular, bulgur's fermentable fibers (resistant starches) improve the diversity and abundance of beneficial microbes, such as gut-supportive probiotic bacteria. This type of fiber also aids in the production of short-chain fatty acids (SCFAs), which protect your colon and help maintain your energy levels.May Improve Blood Pressure ControlSeveral studies suggest that consuming enough dietary fiber can help improve your blood pressure. The DASH (Dietary Approaches to Stop Hypertension) Diet—an eating plan formulated to lower blood pressure and support heart health—prioritizes whole grains along with fruits and vegetables. Whole grains, including bulgur wheat, are rich in heart-healthy fiber.A study of adults who were overweight and obese found that consuming a diet rich in whole grains resulted in more than three times greater improvement in diastolic blood pressure compared to a refined-grain diet.A study on Japanese people and their whole grain intake concluded that frequent consumption of whole grains was associated with a 60% reduced risk of hypertension (high blood pressure).Studies specifically on bulgur, a fiber-rich whole grain, would help further address its potential benefit on blood pressure control.May Reduce Risk of Colorectal CancerHigh-fiber foods such as bulgur may reduce the risk of colorectal cancer, a cancer that begins in the colon or rectum (lowest section of the large intestine).Bulgur’s dietary fiber and resistant starches promote the production of butyrate, a beneficial SCFA. Butyrate helps improve the health of the colon's lining, protects against cell damage, and may contribute to shrinking cancer cells—all of which may hinder tumor development.More research is needed to fully understand the direct impact of butyrate on colorectal cancer prevention.May Support Healthy Weight LossBulgur's high fiber content may help promote satiety and limit overeating, aiding in weight loss efforts. One cup of cooked bulgur wheat contains 30% of your Daily Value (DV) for the nutrient. The whole grain is also low in calories.Following a protein-rich diet may help preserve lean muscle mass, which is especially important during weight loss. One cup of cooked bulgur (made from hard wheat) contains nearly 6 g of protein, more than what is found in soft wheat.Bulgur wheat also contains vitamins B and E, which can help nourish and protect your muscle tissues.Nutrition of Bulgur WheatOne cup of cooked bulgur provides:Calories: 151Fat: 0.44 gSodium: 9.1 milligrams (mg)Carbohydrates: 33.9 gFiber: 8.19 gSugar: 0.18 gProtein: 5.61 gNiacin (B3): 1.82 mg, or 11% of the DVPyroxidine (B6): 0.151 mg, or 9% of the DVRiboflavin (B2): 0.05 mg, or 4% of the DVPotassium: 124 mg, or 3% of the DVBulgur wheat is a good source of fiber, plant protein, and other health-protective nutrients, including heart-protective B vitamins and potassium. The whole grain also contains minimal fat and is low in sodium (less than 5% of the DV) and calories.Risks of Bulgur WheatWhile bulgur wheat is a nutritious food, wheat is a common food allergen. Individuals with wheat allergies may experience immediate reactions such as hives (itchy welts), eczema-like skin rashes, and stomach discomfort after consuming wheat or wheat products. Severe reactions include anaphylaxis, a life-threatening reaction that impairs breathing.People with celiac disease, a chronic autoimmune disorder, should avoid bulgur wheat. Gluten, a protein in wheat, triggers inflammation and damage in the small intestine. This damage impairs nutrient absorption, which can lead to major vitamin and nutritional deficiencies. Common symptoms of celiac disease include bloating, vomiting, diarrhea, abdominal pain, and weight loss.Tips for Consuming Bulgur WheatTabbouleh is a great way to enjoy bulgur, and there are many other ways to include this versatile grain in your diet. Bulgur wheat complements a wide variety of dishes, such as:Grain bowls: Replace your usual rice or quinoa with bulgur and top with fiber-rich vegetables, seeds, and a lean or plant-based protein for a heart-healthy mealSavory sides: Serve bulgur with roasted salmon or lamb alongside steamed broccoli or Brussels sprouts for a complete mealStuffed peppers: Mix bulgur with seasoned ground beef and zesty tomato sauce, and stuff the mixture into a pepper of your choiceHearty salads: Create a savory bean and grain salad by mixing bulgur with chickpeas, onions, and red bell pepper, seasoned with olive oil, salt, and warm spices like cuminChicken soup: Swap out rice for bulgur in your go-to chicken soup recipeStew: Serve cooked bulgar with a hearty beef stewStir-fry: Plate your veggie stir-fry over bulgur instead of riceA Quick ReviewA traditional Middle Eastern staple, bulgur is made from hard wheat, making it a good source of satiating protein. It is also a precooked and intact whole grain, meaning it's easily digestible and retains most of its beneficial nutrients.High in fiber and heart-healthy B vitamins, bulgur wheat may support blood sugar and blood pressure control, reduce inflammation, and improve gut health.This versatile grain is a perfect substitute for rice or quinoa in your favorite dishes, including grain bowls, soups, and stir-fries. However, bulgur wheat is not suitable for people with wheat allergies or Celiac disease. For more Health.com news, make sure to sign up for our newsletter! Read the original article on Health.com.

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