Bulgur wheat is typically made with durum wheat that has been coarsely milled. Since only the husk is removed during the milling process, bulgur wheat contains all the same nutrients and vitamins as whole wheat. Because the husk has been removed, bulgur wheat requires less soaking than whole wheat and can be easier to cook with. Bulgur wheat is a nutrient dense complex carbohydrate that is high in fiber and low-fat protein.
Fiber
Fiber is an essential part of a healthy diet. A diet rich in fiber can decrease the risk of heart disease, improve digestive health, lower cholesterol, aid in weight loss and manage blood glucose levels. So little of the wheat grain is removed during the milling process that bulgur wheat remains an excellent source of fiber. One serving, or one cup, of bulgur wheat contains 151 calories and 33 percent of the daily recommended intake for fiber.
Protein
Like most unrefined wheat products, bulgur wheat contains amino acids that provide the body with protein. However, because bulgur wheat only has about six grams of protein per serving, it is not considered to be a protein rich food. But bulgur can be a delicious addition to a variety of meals, making it a great supplemental source of low-fat protein for vegetarians and those following the Mediterranean diet.
Vitamins and Minerals
Bulgur wheat contains many of the vitamins and minerals necessary for health and well-being. Most notably, bulgur wheat is rich in manganese and the B vitamins, particularly thiamine and niacin. Both the digestive and nervous systems rely on thiamine to function properly. Niacin is needed to aid in the digestion of proteins, and manganese helps regulate blood glucose levels. Other vitamins and minerals found in bulgur wheat are zinc, iron, riboflavin and trace minerals like magnesium and selenium.
Glycemic Load
Bulgur wheat is a complex carbohydrate that is digested slowly, prolonging the release of sugars into the bloodstream. This prevents the spiking of blood sugar levels, which occurs after consuming simple carbohydrates like refined sugars. The amount of dietary fiber in bulgur wheat also serves to slow the digestive process down, further regulating the absorption of sugar and making you feel fuller for longer. This makes bulgur wheat an ideal food for diabetics and those who are managing blood glucose levels.
Heart Health
As a reliable source of fiber and low-fat protein bulgur wheat is an ideal grain for a heart healthy diet. Bulgur wheat contains no cholesterol, and has large amounts of dietary fiber that can actually help lower total cholesterol levels. Bulgur wheat is a natural, unprocessed food, with no trans-fats to increase the levels of bad cholesterol and lower the levels of good cholesterol. Bulgur also has no saturated fat and is low in total fat, further reducing the risk of heart diseases. Bulgur wheat is naturally low in sodium, so it will not raise blood pressure.
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