Krupa bulgur is a popular ingredient in many traditional Middle Eastern dishes. Mostly reviews about bulgur are positive, which has a number of reasons. It is a nutritious cereal product that is easy to prepare and has several potential health benefits.
What it is?
Bulgur is an edible grain obtained from dried slightly roasted wheat, most often durum. It is steamed or partially cooked so that it can be cooked relatively quickly. According to reviews of bulgur, when cooking it has a similar consistency with couscous or quinoa.
The product is considered whole grain. This means that the whole wheat kernel, including seedlings, endosperm and bran, is eaten. Bulgur first appeared in countries located near the Mediterranean Sea. It began to be actively used thousands of years ago. And today it is the main ingredient in many dishes of the Middle East and the Mediterranean.
Nutrient content
The reviews on bulgur croup are positive, but what are they based on? In addition to its pleasant taste and fast cooking, this product is very nutritious. Since it is a minimally processed grain, it has much more nutritional value than refined wheat products.
Bulgur contains many vitamins and minerals, as well as a significant amount of fiber. In fact, one serving provides more than 30% of the daily intake of many nutrients.
Bulgur is a particularly good source of manganese, magnesium and iron, and also contains slightly fewer calories than other similar whole grains, such as brown rice or quinoa.
The product can be very healthy.
Regular consumption of fiber-rich whole grains, such as bulgur, offers many health benefits, including the prevention of a number of diseases and improved digestion. Reviews of bulgur suggest that many people begin to feel better after frequent consumption of the product. How is it useful for the body?
Promotes Heart Health
Adequate intake of fiber-rich foods, such as whole grains, fruits, and vegetables, can help strengthen your heart. One scientific review found that people who ate 90-225 grams of whole grains per day were 20% less likely to have a heart attack throughout their lives. Thus, eating bulgur can protect your heart.
Supports Healthy Blood Sugar
Compared to refined grains, whole grains can lower blood sugar. Some studies suggest that bulgur may also improve overall insulin sensitivity.
Although fibers are most often considered responsible for these effects, plant compounds in whole grains can also play an important role. Bulgur is a rich source of both fiber and phytonutrients, which can help normalize blood sugar levels.
Supports Good Digestion and Bowel Health
Regular consumption of bulgur can contribute to the growth of beneficial intestinal bacteria. These microorganisms produce short chain fatty acids that support intestinal health and proper digestive function.
In addition, adequate intake of a fiber-rich product can also be effective in treating and preventing digestive problems. According to reviews of bulgur, many people thanks to him were able to get rid of frequent constipation.
Contributes to weight loss
Although many factors affect weight, numerous studies have linked higher fiber intake to weight loss and a reduced tendency to increase weight. In general, it is still not clear how dietary fiber affects weight loss. But the use of fiber leads to a stable feeling of satiety and, accordingly, a decrease in calorie intake.
Therefore, bulgur is often used for weight loss. Reviews report that this grits makes it easier to lose a few pounds and then maintain a healthy weight.
It is very easy to cook.
Bulgur is very easy to cook. It is available in the form of small, medium or large grains, but its preparation takes only 3 to 20 minutes. The larger the grain, the longer it cooks.
How to cook this product? Similar to cooking couscous or rice flakes. To soften the grain, boiling water is used. For each part of bulgur, you will need about two parts of water.
Despite the fact that this product is of Mediterranean origin, it remains the main culinary component in Middle Eastern cuisine. It is often used in salads, such as tabboules, as well as in pilafs, along with herbs, vegetables, spices, and sometimes with other grains. It can be used to make cereal for breakfast, as well as a component of soup or stew.
Especially good reviews about porridge from bulgur. It takes several minutes to cook, and at the same time it is a full-fledged hearty meal.
Bulgur can also be used in almost any recipe that requires rice, couscous, or similar grains.
Where to buy it?
Bulgur is quite easy to find at any major grocery store. It is relatively inexpensive. The most common trademark is Bulgur "Mistral", reviews of which are very good. Its cost is about 70 rubles per pound.
Most likely, you can find it in the departments of stores with cereals, groceries or other types of whole grain products.
Could it be harmful?
Although bulgur is good for most people, some people should not eat it. Since it is a wheat product, it is contraindicated for people who are allergic to wheat protein or intolerant of gluten.
Some people with chronic intestinal disorders, such as inflammatory bowel disease or irritable bowel syndrome, may not tolerate bulgur due to its high fiber content. If you are not sure how your body will react to this product, start with a small portion and monitor your well-being.