Bulgur – health benefits and harms
Bulgur grits are not widespread in Russia but are widely used in the Middle East and Asia. It was first mentioned in the 9th century BC. Bulgur is not some unique cereal crop but just a way of processing wheat. Wheat grains with husks are processed with steam, dried and crushed. Unlike other wheat cereals, the useful properties of bulgur can be revealed with any method of preparation. In eastern cultures, bulgur is often called not only the cereal itself but also the porridge prepared from it.
What is helpful for bulgur
Many people believe that any products made from wheat have valuable properties. For example, wheat or semolina is the exact grain, only peeled and finely ground. But it is the preservation of the grain shell, and the method of crushing that determines the benefits of bulgur for the body.
Caloric content
Nutritional value per 100 grams of dry product:
Proteins — 15 g;
Fats — 1.5 g (most of them are polyunsaturated);
Carbohydrates-75 g;
The energy value is 360 kcal or 1530 kJ.
Bulgur contains a lot of protein and healthy fats. In addition, porridge has a relatively low glycemic index, which means a quick and long-lasting feeling of satiety, even from small portions.
High coarse fibre content
The presence of husks helps maintain a high fibre or coarse fibre content. This is an invaluable help in losing weight and cleansing the body. Fibre can swell in the intestines and remove all stagnant substances, toxins and pathogenic bacteria. In addition, fibre brings a feeling of satiety for a long time.
A natural antidepressant
Bulgur contains manganese, which has a positive effect on the nervous system. A person especially needs manganese during the change of seasons, stress and overload. Also, manganese reduces blood sugar levels and helps the production of pancreatic enzymes.
Benefits for the skin
Vitamin B3 is the main helper of skin regeneration. It promotes the formation of lipids and enzymes, has a beneficial effect on metabolism and supports brain function. This vitamin is needed for any skin diseases and the appearance of signs of aging. Foods with a high content of vitamin B3 are necessarily included in the diet for gastrointestinal tract disorders. Even at the initial stage of dementia-the process can be brought into remission.
Elimination of calcium deficiency
Many kinds of cereal and legumes contain calcium, but not everywhere. Their concentration is sufficient to cover the body’s needs. For example, people with lactose intolerance cannot get calcium from dairy products, where its content is highest. The use of cereals and, in particular, bulgur in this capacity is one of the best options.
Effect on blood clotting
A relatively rare but essential vitamin K contributes to the formation of proteins necessary for the body. The ability of blood to clot directly depends on them — this is the most effective prevention of bleeding and assistance in regenerating organs and integuments. Vitamin K is relevant for everyone facing or who has already undergone surgical interventions, is recovering from injuries or has chronic diseases with the risk of ulcers and blood loss.
Bulgur for women
The folic acid contained in cereals (aka vitamin B9) stimulates the immune system and promotes hematopoiesis, which is especially important for women. Folic acid is found in many products, but it is in this porridge that its concentration is sufficient to cover the daily requirement. This element is also necessary for pregnant women — it helps avoid the risk of miscarriage and contributes to the preservation of healthy DNA chains. In addition, the woman’s body is designed so that the absorption of folic acid from products occurs much faster than when using the synthesized element in tablets.
Cereals contain a sufficient amount of potassium, magnesium and phosphorus. It supports the cardiovascular system, strengthens nerve fibres, and positively affects bone tissue. A man who includes such cereals in his diet does not experience a decline in strength, and you can list forever what bulgur is helpful for women. Nutritionists advise having this product in the diet in winter and autumn.
Possible harm
There are two main contraindications to the use of bulgur:
allergy to cereals;
gluten intolerance.
Despite the relatively low glycemic index, this cereal contains gluten and can cause adverse reactions in people with its intolerance. However, in other cases, no harm to health was noticed.
Some people will consider high-calorie content unacceptable, but this is just a formality. Cereals contain a lot of fibre and other nutrients. So even a small portion is enough for a feeling of satiety.
The conclusions of nutritionists about the benefits and harms to the health of this product show that the benefits of its use are still much greater.