Additional Information 

Bulgur, dry, is a versatile and nutritious food product that offers several health benefits. Made from whole wheat kernels that have been parboiled, dried, and cracked, bulgur is a staple in Middle Eastern, Mediterranean, and North African cuisines. It is commonly used as a base for salads, pilafs, and stuffings, and can also be used as a substitute for rice or couscous. Let's explore the primary nutritional benefits and potential risks associated with bulgur.

Nutritional Benefits:
1. High in Fiber: Bulgur is an excellent source of dietary fiber, which plays a crucial role in maintaining digestive health and preventing constipation. A 1-cup serving of cooked bulgur provides approximately 8 grams of fiber, contributing to the recommended daily intake of 25-38 grams for adults. Adequate fiber intake is also associated with a reduced risk of developing chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.

2. Rich in Minerals: Bulgur contains essential minerals including manganese, magnesium, iron, and phosphorus. Manganese is involved in bone formation and metabolism, while magnesium plays a vital role in muscle function and maintaining healthy blood pressure levels. Iron is essential for oxygen transport in the body, and phosphorus is crucial for bone health and energy metabolism.

3. Good Source of Plant-Based Protein: Although not as protein-dense as animal products, bulgur is a valuable plant-based protein source. It contains approximately 6 grams of protein per cooked cup, making it a suitable option for vegetarians and vegans. Including bulgur in a balanced diet can help meet daily protein needs and support muscle repair and growth.

4. Low in Fat and Calories: For individuals aiming to manage their weight or follow a calorie-controlled diet, bulgur is a favorable choice. It is low in fat and calories, with a 1-cup serving of cooked bulgur providing around 150 calories. The low caloric content combined with its high fiber content helps promote satiety and may aid in weight management.

Potential Risks:
1. Gluten Sensitivity: Since bulgur is made from whole wheat, it contains gluten, making it unsuitable for individuals with celiac disease or gluten sensitivity. These individuals should opt for gluten-free grains such as quinoa or rice instead.

2. Phytic Acid: Like other whole grains, bulgur contains phytic acid, a compound that can hinder the absorption of certain minerals like iron, zinc, and calcium. However, the impact of phytic acid on mineral absorption can be minimized through proper preparation techniques such as soaking or fermenting the grains before cooking.

In summary, bulgur, dry, offers numerous nutritional benefits, including being high in fiber, rich in minerals, a good source of plant-based protein, and low in fat and calories. However, it is important to consider the potential risks associated with gluten sensitivity and the presence of phytic acid. As part of a well-balanced diet, bulgur can be a healthy addition, contributing to overall health and wellbeing.

 Related

• Spaghetti, spinach, dry
• Noodles, egg, dry, enriched
• Pasta, dry, enriched
• Noodles, egg, dry, unenriched
• Bulgur, dry
• Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)
• Pasta, dry, unenriched
• Rice, white, long-grain, precooked or instant, enriched, dry
• Noodles, japanese, somen, dry
• Noodles, japanese, soba, dry