Bulgur Wheat Groats - delving into its properties and benefits

Bulgur is one of the oldest varieties of wheat, originating from the Middle East, where it is a main ingredient of meals alongside rice. This product is obtained from the seeds of one of the most valuable wheat varieties, durum wheat. Bulgur is obtained after cooking, drying, and then crushing the seeds of this plant to remove the wheat husks and germs. This product is often referred to as Arabian wheat. There are three forms of bulgur: fine-grained, medium-grained, and coarse-grained. The fine-grained variant is often used as an ingredient in salads or soups, while the medium- and coarse-grained variants can be used as the main ingredient in dishes. The latter is not recommended for people with digestive problems such as ulcers or acid reflux. Bulgur has a similar structure to couscous and has a nutty aroma and flavor.

Why should people who value a healthy lifestyle and proper nutrition use bulgur? Firstly, it is important to emphasize that Arabian wheat, from which bulgur is made, has a low glycemic index, which means that diabetics can include it in their diet. Bulgur is also rich in protein (12.5 g) and contains little fat. It is also worth noting that the consumption of bulgur has a positive impact on metabolism and the functioning of the digestive system. Moreover, thanks to its high fiber content (which is twice as high as that of brown rice), bulgur effectively reduces bloating and constipation and also prevents digestive system cancers. It is also worth mentioning that bulgur contains many mineral components, such as magnesium, potassium, sodium, and calcium, which ensure the proper functioning of the circulatory system, among other things, through blood pressure regulation. The aforementioned micronutrients, together with fiber, also regulate cholesterol levels and are therefore an important element of atherosclerosis prevention. Bulgur also has a pro-health effect due to its high content of folic acid and iron. Both components promote hematopoiesis, which is particularly important during anemia treatment. Folic acid is also responsible for the proper development of the fetus and the prevention of numerous nervous system defects, which is why it is recommended for pregnant women. It is also worth noting that chromium, present in bulgur, inhibits hunger attacks and excessive appetite for sweets. It is also worth mentioning the presence of B vitamins, which improve the functioning of the nervous system and help cope with stress.

The method of preparation of bulgur dishes depends on the size of the grain. In the case of coarse-grained bulgur, for every serving of the product, two bowls of boiling, lightly salted water should be added. The cooking time should be between 6 and 8 minutes. In contrast, fine-grained bulgur should be prepared in one and a half cups of boiling water. Then the whole mixture should be left for about 20 minutes until all the water is fully absorbed by the grains. One can also use milk instead of water and use the cooked bulgur dish to prepare desserts or sweet snacks. The product can be purchased in hypermarkets and health food stores.