Burghul
Bulgur is a type of grain. It is prepared by boiling wheat, drying it and then grinding it to different sizes, making it an instant grain. It is also a way to preserve wheat bran and wheat germ. Whole grains, a staple food in the Middle East, is used as a component of many famous foods such as peppercorns and falafel. It is rich in complex carbohydrates, fiber and protein, so it is considered a good diet for vegetarians. For those who are trying a healthy diet, the bulgur can be made from any type of wheat; however, it is usually made from hard wheat, and can be found at any grocery store and throughout the year.
The nutritional value of the bulgur
One cup of boiled bulgur (182 g), without adding salt, contains the following:
| Food ingredient | the value |
|---|---|
| Calories | 151 calories |
| Fats | 0.4 g |
| Sugar | 0.2 g |
| Sodium | 9 mg |
| Potassium | 123.76 mg |
| Carbohydrates | 33.8 g |
| Fiber | 8.2 grams |
| Protein | 5.6 g |
| Calcium | 2% of the recommended daily value |
| Iron | 10% of the recommended daily value |
Berghul is also a good source of manganese, phosphorous and selenium.
Benefits of bulgur
A number of health benefits are mentioned in the following:
- Maintaining Heart Health: Heart disease is the leading cause of death globally, and reducing its risk is one of the most important benefits of eating whole grains such as bulgur. A study found that people who ate a large amount of whole grains compared with their carbohydrate intake generally had a 47% .
- Reduce the risk of stroke : Whole grains, such as bulgur, contain vitamin K, fiber, and antioxidants that reduce the risk of stroke. Full grain intake is also one of the recommendations of DASH diet, Mediterranean diet, which contributes to the prevention of stroke risk.
- Prevention of Diabetes Type II : The replacement of refined grains in whole grains reduces the risk of type 2 diabetes; high fiber content contributes to weight control and prevention of obesity, which is a leading factor and studies have found a link between whole-grain intake and low blood sugar levels, as well as improved insulin sensitivity (Insulin sensitivity).
- Promote the health of the digestive system : The fibers in the bergal support digestion; they protect against constipation and act as food for beneficial intestinal bacteria such as Probiotics.
- Chronic inflammation relief: Some evidence suggests the ability of whole grains, such as bulgur, to reduce chronic inflammation. A study of low blood-high biomarkers due to inflammatory response in people who switched to whole-grain cereals was shown.
- Cancer prevention: A study suggests that the strongest effect of whole grains against cancer was in the prevention of colorectal cancer in particular, the most common cancers among men and women.
- Reducing the risk of premature death: Eating one serving of whole grains generally reduces the risk of premature death by 5%.
- Enhance feeling of fullness: Bulgur is an excellent source of fiber that promotes satiety; it contains one-third of a person’s daily needs of fiber. In fact, the bulgur contains more fiber than oats, quinoa, brown rice, and whole grains.
- Protein: Berghul is a good source of protein important for the health of muscles, hair, skin, and nails.
- Iron: Burgul contains the important iron in the formation of red blood cells, some hormones, and neurotransmitters.
Uses of the bulgur
The bulgur, for example, is used to prepare the famous kebab dish, which consists of a mixture of meat, bulgur and medium-sized bulgur. It is used in various salads, in the preparation of the tabbouleh dish. Large grains are used to make a plum dish with bulgur, and can be used in various recipes as an alternative to rice, and can be used as a substitute for meat in the vegetarian diet.
Precautions of eating bulgur
It is possible that the whole grains, including the burghul, are not suitable for some people who have some cases.
- Wheat Allergy or Gluten Sensitivity: Some people are allergic to wheat (Celiac Disease) or gluten, and cause various symptoms such as fatigue, indigestion, and joint pain. On the gluten as the bulgur.
- Irritable bowel syndrome: Wheat contains short-chain carbohydrates called FODMAPs, which cause various symptoms in people with Irritable Bowel Syndrome.
- Inflammation: Some health conditions need to avoid eating foods high in fiber, including small sinusitis in the bowel, or diverticulitis.