what is bulgur
Bulgur is a seed made from whole wheat with a low glycemic index. Bulgur has many health benefits because it contains important nutrients needed by the body, such as fiber, protein, iron, calcium and phosphorus.
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| Bulgur, a Middle Eastern Wheat that Has Many Benefits |
Bulgur is made from whole wheat that has been boiled, then dried and ground into smaller pieces. Bulgur is a staple food in the Middle East and the Mediterranean that tastes similar to quinoa.
Bulgur Nutrition Content
Compared to quinoa, oats, and corn, bulgur has a higher fiber content. In addition, this type of whole wheat also contains many important nutrients that are beneficial to health. In 1 bowl of bulgur weighing about 182 grams, contains 151 calories and the following nutrients:
- 34 grams of carbohydrates
- 8.2 grams of fiber
- 5.6 grams of protein
- 71 milligrams of phosphorus
- 68 milligrams of potassium
- 40 milligrams of magnesium
- 10 milligrams of calcium
- 9 milligrams sodium
Apart from these contents, bulgur also contains a number of other nutrients, such as iron, zinc, manganese, selenium, vitamin B3, folate, vitamin K, and lutein. However, the levels are quite low.
Benefits of Bulgur for Health
Thanks to its nutritional content, consuming bulgur provides a number of health benefits. Here are the benefits of bulgur that are a shame to miss:
1. Control blood sugar levels
Bulgur is included in foods that contain a low glycemic index. This means that consuming whole wheat does not cause blood sugar levels to rise quickly so that blood sugar levels remain controlled.
The benefits of bulgur are obtained thanks to the high fiber content in it. Apart from fiber, the phytonutrients in whole wheat are also believed to help control blood sugar levels.
2. Prevent constipation
Consuming foods high in fiber, such as bulgur, can help prevent constipation. The reason is, fiber can make stool softer and easier to pass.
Apart from preventing constipation, the fiber content in bulgur is also useful in maintaining the balance of the number of good bacteria in the intestines. In this way, digestive health can be better maintained.
3. Prevent anemia
You need to eat foods that contain iron, such as bulgur, so you don't lose blood or experience anemia. This is because iron is an important nutrient needed for the formation of hemoglobin.
Hemoglobin is a protein in red blood cells which functions to carry oxygen from the lungs to all parts of the body. If your body lacks hemoglobin, you can become tired and weak easily.
4. Maintain strong bones
Consuming bulgur regularly may help improve bone health, thanks to its calcium, potassium and phosphorus content. Calcium and phosphorus are known to be important nutrients needed to build and maintain strong and healthy bones.
Meanwhile, the role of potassium in maintaining bone health lies in its ability to minimize the loss of calcium through urine.
5. Lose weight
For those who are on a weight loss diet, bulgur can be used as a substitute for rice. This is because the high fiber content can have a filling effect so that the desire to eat excessively is reduced.
In addition, fiber can also increase the number of good bacteria in the gut, which plays a role in increasing the body's metabolism. Thus, more calories will be burned by the body so that weight loss becomes easier to achieve.
6. Reduces the risk of heart disease
A study shows that a diet high in fiber, especially from whole grains, such as bulgur, can help reduce the risk of heart disease.
The benefits of fiber in reducing the risk of heart disease can be obtained thanks to the efficacy of fiber in lowering blood pressure and cholesterol.
To get the benefits of bulgur, you can make it a substitute for rice. However, don't forget to add other nutritious foods so that your health is maintained.
Even though the health benefits of bulgur are very diverse, not everyone can consume this whole grain. People who are allergic to wheat or sensitive to gluten, for example, need to avoid consuming bulgur. This is because bulgur belongs to a group of foods that contain gluten.
Likewise with people with inflammatory bowel disease and irritable bowel syndrome (IBS). Consumption of bulgur needs to be avoided so as not to experience stomach pain, flatulence or gas, diarrhea, or constipation.
The health benefits of bulgur are numerous, but you need to limit your consumption wisely. Therefore, it is a good idea to consult a doctor regarding the recommended dose of bulgur consumption, especially for those who have certain medical conditions.
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