bulgur it is a wheat product. It is a nutritious food obtained by cleaning, boiling, drying, peeling and grinding the wheat, separating the particles of different sizes.
bulgurIt provides more benefits from wheat itself due to its very fast cooking time, low cost, long shelf life, taste, high nutritional and economic value.
In the article "What are the benefits of bulgur", "is bulgur harmful", "does bulgur increase sugar", "what vitamins are in bulgur", "does bulgur make the intestines work", "can celiac patients eat bulgur" You will find the answers to the questions.
What is bulgur and what is it made of?
bulguris an edible cereal grain made from dried, cracked wheat, commonly durum wheat, as well as other types of wheat.
bulgur It is considered a whole grain, that is, the whole grain of wheat is eaten, including seed, endosperm, and bran.
bulgur It is of Mediterranean origin and its history goes back thousands of years. To date, it has been a staple ingredient in many Middle Eastern and Mediterranean dishes.
Bulgur carbohydrate, protein and calorie value
bulgur Not only is it tasty and quick to prepare, it's also very nutritious.
Since it is a least processed grain, it preserves its nutritional value more than refined wheat products.
bulgurcontains a significant amount of fiber as well as various vitamins and minerals. It is a particularly good source of manganese, magnesium and iron, and is slightly lower in calories than other comparable whole grains such as brown rice or quinoa.
1 cup (182 grams) nutritional value of cooked bulgur is as follows:
bulgurdietary fiber resistant starchContains bioactive components such as phenols and antioxidants. Therefore, it is a healthy choice among grain-based products.
Facilitates digestion
bulgurThe high fiber content of flour is beneficial for the stomach. It helps improve digestion and increase stool density and thus prevents constipation.
Good for heart health
bulgur It is high in dietary fiber, nutrients, folate and various antioxidants, does not contain cholesterol and therefore reduces the risk of coronary heart disease.
Prevents diabetes
Because it is a complex prebiotic food that has a low glycemic index and controls blood sugar levels, it reduces the risk of type 2 diabetes.
Does bulgur raise blood sugar?
Compared to refined grains, whole grains reduce blood sugar response and lower insulin levels. Some research shows that whole grains can increase overall insulin sensitivity.
Although fiber is often thought to be responsible for these effects, the plant components in whole grains also play an important role. bulgurIt is a rich source of fiber and nutrients that can help improve blood sugar control.
Does bulgur gain weight?
bulgurBecause of delaying carbohydrate absorption, it controls appetite and triggers satiety. It protects against weight gain due to its high magnesium and dietary fiber content, which reduces postprandial glucose concentrations.
Protects from cancer
bulgurContains high amounts of antioxidants, fiber, and folate, which prevent cancer cell proliferation and promote apoptosis, thus reducing the risk of various cancers, including colorectal, gastric, digestive, pancreatic, endometrial, and oral cancers.
It reduces the risk of gallstones
Gallstones are small pieces of solid matter that form in the gallbladder. These stones develop gradually as the pigments and cholesterol in the bile form hard particles many times over.
The two main types of gallstones are pigment stones and cholesterol stones. Pigment stones are darker, smaller and consist of bilirubin.
Cholesterol stones are yellow in color, about 90% of gallstones are cholesterol stones. Bulgur, helps reduce the risk of developing gallstones.
bulgurThe insoluble fiber in makes food move faster through the small intestine, reduces the secretion of bile, helps the human body use insulin more effectively, and reduces triglycerides or unhealthy fats in the blood.
In addition to providing all these beneficial effects that help protect against gallstones, in bulgurTwo fibers can alleviate the symptoms of diverticular disease. Diverticular disease primarily affects the colon.
Helps reduce the risk of high blood pressure
High blood pressure is defined as a serious medical condition that can cause heart attacks and strokes. Common symptoms of high blood pressure include severe headache, nausea, vomiting, vision changes, and nosebleeds.
bulgur ve oat Whole grain foods such as can help reduce the risk of high blood pressure. According to American Heart Association researchers, for a long time bulghur those who ate had a lower risk of developing lower systolic blood pressure and high blood pressure.
When the heart beats, it pushes blood through the arteries of the heart to the rest of the human body and contracts. This force puts pressure on arteries. This is called systolic blood pressure.
It is protective against childhood asthma
Asthma is one of the common respiratory problems affecting children all over the world. Researches, bulghur such as increased intake of whole grains reduces the risk of childhood asthma by almost 50%.
bulgurThe antioxidants found in With bronchial hypersensitivity (BHR), the likelihood of developing asthma is also significantly reduced.
What are the Harms of Bulgur?
bulgur Although it is healthy for many people, it does not have the same effect on everyone.
Because it is a wheat product, it is a foodstuff that cannot be eaten by those with wheat or gluten allergies or intolerances and celiac patients.
Those with chronic bowel disorders such as inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS), due to their insoluble fiber content bulghurmay not tolerate u.
Diet Bulgur Recipes
Diet Bulgur Salad
Materials
Bulgur for rice from 1 cup
1 tea glass of boiled green lentils
1 onion
3-4 green onions
2 tomatoes
2 green peppers
2 tablespoon of olive oil
Half a bunch of parsley (other greens can be used upon request)
Half tea glass of lemon juice
1 teaspoon of chili pepper, salt
Instructions
Boil the bulgur in 2 glasses of water and wait for it to cool. After washing the greens, chop finely, chop the onion and tomato into small pieces and add the boiled lentils into the bulgur. Add olive oil, chili pepper, lemon juice and salt and mix.
- First, mix 1 teaspoon of tomato paste and boiling water and add the bulgur in a deep bowl and let it sit for 30 minutes.
- Chop the greens, onions and pickled cucumbers.
- Turn the oil and onions in the pan until they turn pink. Add 1 teaspoon of pepper paste and then add the rested bulgur and mix on low heat for 5 minutes.
Take the bulgur into a deep bowl and mix it with lemon juice, spices, greens, pickled cucumber and pomegranate syrup.
Let it rest for 20 minutes.
- BON APPETIT!
Dietary Bulgur Pilaf
Materials
1 glass of brown bulgur
2 meal spoon tomato paste
1 medium onion
1 red peppers
2 tablespoon of olive oil
Salt
Pulp pepper
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Instructions
- Wash the bulgur and soak it in hot water for 10 minutes.
Finely chop the onion and pepper. Fry it in the oil you have heated in a pan.
- Add tomato paste and mix a little. Add bulgur on top and continue mixing.
- Finally, add salt and chili pepper and add the boiled water (3 finger-lengths on the bulgur wheat).
