Bulgar wheat is a traditional ingredient in Middle Eastern foods. It is made from wheat that has been parboiled, dried and cracked, and is considered a whole grain. It can be a good substitution for other non-whole grains and has many benefits for your health.
Where to Find It
Bulgar wheat is usually sold ground and you can buy it in many grocery stores. If you cannot find it in your local supermarket, try a health food store. The coarsest grind makes a good substitute for rice. The medium grind is more versatile, while the finest grind is the type usually used in tabbouleh.
How to Prepare It
Bulgar wheat can be served as a hot cereal, such as oatmeal or grits, or served like rice or pilaf with a meal. It can be made into cold-tossed salads, such as tabbouleh, a mild Eastern dish. You can also add it to ground meat instead of bread crumbs for burgers or meatballs.
Fiber
Bulgar wheat is high in fiber. Fiber is useful in preventing and treating constipation, and has been linked to lower risks of cancer, diabetes, and heart disease. Since fiber also helps fill you up, making you feel full longer and eat less calories, bulgar wheat is a good choice for people trying to lose weight. Diets rich in fiber and whole grains, such as bulgar, can also reduce the risk of colon cancer.
Low Glycemic ndex
Bulgar wheat has a low glycemic index, which means bulgar can help stabilize your blood sugar and insulin levels. This is important for people with diabetes, making bulgar a good food to eat to help manage the disease. Foods that stabilize blood sugar and insulin levels also help you manage your weight.
Antioxidants
Antioxidants are important in cancer prevention, acting to neutralize harmful free radicals in your body. Bulgar wheat contains two compounds with antioxidant properties. The first is ferulic acid, which acts to prevent nitrates from forming cancer-causing compounds called nitrosamines. The second are lignans, a phyto-estrogen, which have high antioxidant action and also help prevent high cholesterol.
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