The Most Surprising Health Benefits Of Bulgur Wheat

Have you heard of the bulgur wheat before? Well sometimes, people call it the cracked wheat. This is thought to a much better source of essential vitamins and minerals. Not just that, it is also oozing with phytonutrients, antioxidants, fiber, and minerals. These essential nutrients in it are what make up the amazing health benefits of bulgur wheat. If you want to know more about this amazing wheat, give this article. Worry less, because you will definitely learn a lot from this article.

What is Bulgur Wheat?

The bulgur wheat or the cracked wheat is a not-so-popular kind of whole wheat durum grain. In comparison to that of the refined carbohydrate foods that are made with refined or enriched wheat, the bulgur wheat is a way better source of essential vitamins and minerals. In addition to that, it is also oozing with phytonutrients, fiber, antioxidants, and minerals, as what we said above.

Moreover, bulgur wheat is also low in fat, high in minerals like iron, magnesium, and manganese. Nor just that, it is also a good source of plant-based protein. On top of that, the bulgur wheat offers a very good amount of dietary fiber, which is essential for the heart and digestive health. In fact, it has about 35% of the daily needs of dietary fiber in a cup.

Various epidemiological studies find that the consumption of whole-grain like the bulgur wheat may be protective against various health conditions, including obesity, diabetes, digestive disorders, heart disease, and cancer. This simply suggests that the bulgur wheat may be a part of a healing diet. In addition to its content of vitamins and minerals, whole grains supply various important plant-based phytonutrients, which lower the inflammation and prevent damages from free radicals. These include compounds like phytoestrogens like plant sterols, plant stanols, and lignans.

Furthermore, as one of the staples of Middle Eastern, Turkish, and Indian cuisines for over centuries, the bulgur wheat becomes one of the most popular in the West as their main ingredients for tabbouleh. Nevertheless, there are a lot of other ways in using this versatile, fast-cooking grain: in soups, over salads, as well as in whole grain bread, for instance.

Nutrition Facts of Bulgur Wheat

One cup serving of the cooked bulgur wheat has approximately:

PrincipleAmount% Daily Value
Protein6 grams
Fat0.5 grams
Manganese1 milligram55%
Fiber8 grams35%
Magnesium58 milligrams15%
Iron7 milligrams10%
Niacin8 milligrams9%
vitaminB60.2 milligrams8%

One vital thing that needs clarification is that the bulgur wheat contains gluten, just like all wheat-having foods do. Remember, gluten is the protein that is found naturally in all wheat, barley and rye products. They may cause digestive conditions for so many people, especially if they have a poor gut health with or a conceded digestive system to start.

Though the bulgur wheat is certainly a boost from the refined carbs or sugary foods, it is the best to consume it in moderation. Nonetheless, if you are allergic to it or is sensitive to gluten, you must avoid the bulgur wheat. Rather, have a gluten-free whole grain like the amaranth, quinoa, buckwheat, or brown rice.

Foods that have gluten must also be dodged if you are experiencing candida or leaky gut syndrome as the gluten may aggravate these conditions.

Health Benefits of Bulgur Wheat

Here are some of the most surprising health benefits of bulgur wheat:

  • Supplies essential vitamins and minerals. The bulgur wheat is an amazing source of magnesium, manganese, B vitamins, and iron. These are beneficial in filling up the poor diet as they are lacking in it sometimes. This is one of the best health benefits of bulgur wheat, especially to those who lack various vitamins in their body.
  • Helps in improving the immune system against chronic disease. Since whole grains provide essential nutrients for the body, they are also linked in lowering the stress levels. Because of the low glycemic index of the bulgur wheat, it is beneficial over sugar-rich foods and processed grains.
  • Helps in balancing the pH level of the body. The whole grains are good sources of fiber that are in the form of oligosaccharides and starch. The short-chain fatty acids help in balancing the pH level of the body. Therefore, preventing the body from becoming more acidic because of the foods like sugar.
  • Helps in slowing down the absorption of sugar and fight diabetes. The bulgur wheat has a low glycemic index and is high in fiber. This is beneficial in slowing the rate on which the carbs go through digestion. This causes the blood sugar to go into the bloodstream.
  • Helps in improving digestion. There is an ample amount of fiber in the bulgur wheat, which is beneficial in the maintenance of the healthy bowel movements and in the detoxification of the body.
  • Helps in protecting heart health. the consumption of bulgur wheat and fiber are beneficial for the maintenance of cardiovascular health, healthier weight, as well as to live much longer. Whole grains are rich in antioxidants that are essential in preventing diseases.


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