Bulgur Wheat Nutrition and 15 Health Benefits

Bulgur Wheat is rich in many essential components. A 1-cup (182-gram) serving of cooked bulgur offers the following nutritional values:

• Calories: 151
• Carbs: 34 grams
• Protein: 6 grams
• Fat: <1 gram
• Fiber: 8 grams
• Vitamin B6: 8% of the DV
• Pantothenic acid: 13% of the DV
• Manganese: 48% of the DV
• Copper: 15% of the DV
• Magnesium: 14% of the DV
• Iron: 10% of the DV
• Folate: 8% of the DV

Calorie

Bulgur wheat provides 151 kcal in 1 cup serving. Even though we prefer a low-calorie diet, calorie is essential for our body to work properly. It provides a good amount of energy to our body.

Fat

This food provides less than 1 gram of fat in 1 cup of servings, so it is a good source of a low-fat diet. In order to maintain a healthy life, many of us opt for a low-fat diet and this is the best option.

Manganese

This food provides 48% of the manganese requirement of a daily value. Likewise, it helps our body parts such as connective tissue, bones, blood clotting factors, and sex hormones.

Not only that, it plays a major role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. It is also essential for normal brain and nerve function.

Copper

1 cup serving of bulger wheat offers a 15% daily value requirement of copper in our body. So, it is a wise move to include this food in our regular diet. Well, it helps to maintain healthy bones, blood vessels, nerves, and immune function and also contributes to iron absorption.

Iron

This food provides about 10% of the daily requirement value of iron to our body. You may know that iron is an absolutely important element that prevents anemia, strengthens the immune system, and promotes sleep quality and fetal health. 

Considering all these nutritional values, there are also several health b

Bulgur wheat is an essential food that offers many nutritional value on regular consumption. It is an absolutely delicious food that can be prepared incorporating with many other foods.

Check out some of its health benefits below:

Bulgur wheat contains soluble fiber, which is helpful to reduce cholesterol levels as well as to improve heart health.  Actually, the soluble fiber lowers total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels.

Also, studies have shown that high-fiber foods may provide other heart-health benefits, such as reducing blood pressure and inflammation. It means including bulgur wheat in your regular diet is helpful in maintaining good heart health.

This food contains a good amount of fiber that helps you feel full longer, aiding in weight control. Many of us are attempting hard to lose weight and giving up delicious foods.

Bulgur wheat can be a good option in your weight loss journey also by maintaining the taste factor. Fibers slow down digestion thereby reducing your appetite.

This food is good for those who want low sugar content in their diet. It helps maintain stable blood sugar levels, making it suitable for people with diabetes.

Today, this food is in trend as people are becoming aware of its slow digestion and absorption causing a slower and smaller rise in blood sugar levels. It is a preferred diet to balance sugar levels also by maintaining taste.

If you are a diabetes patient or want a low-sugar food, then you should go for bulgur wheat. 

This wheat contains antioxidants that help fight oxidative stress and reduce the risk of chronic diseases. Antioxidants destroy free radicals from the body cells and protect or lower the damage caused by oxidation.

The protective effect of antioxidants is the major factor this food is important from the health point of view. You can kindy include this food in your regular diet to grab many health benefits against several diseases.

This food contains calcium, magnesium, and phosphorus, which are considered vital for maintaining strong and healthy bones. Do you know calcium helps to promote bone health and prevent osteoporosis? It maintains the proper health of your bones.

Likewise, the magnesium in this diet contributes to increased bone density and assists in preventing the onset of osteoporosis. As per the study, about 85% of phosphorous in our body is present in bones and teeth. 

Hence, it is definitely a better move to include this food in your regular diet for the sound health of bones and teeth.

As per a study, about two-thirds of people in the United States have gut-related issues. It is absolutely important to address this issue as this can lead to cancer and other inflammatory diseases. 

Bulgur wheat acts as a prebiotic, feeding beneficial gut bacteria and promoting a healthy microbiome. Regular intake of this food has shown improved gut health as well as less risk of many diseases like gastroesophageal reflux disease, cancer, irritable bowel syndrome, lactose intolerance, and hiatal hernia.

Eating saturated fats and junk foods in the name of taste and fanciness causes many issues in digestion. Our digestive health affects the immune system, mental health, and overall well-being.

To address digestive health issues thereby leading to sound health of the digestive system, we need to include high fiber in our diet. Interestingly, the high fiber content present in bulgur wheat supports a healthy digestive system and can help prevent constipation and other digestive issues.

This food contains nutrients such as vitamin E and antioxidants that help maintain healthy skin as well as reduce signs of aging. The nutritional components of this food help in moisturization, natural film formation, skin tightening, collagen production support, amino acids for skin health, nourishment and repair, anti-aging properties, and versatility.

Also, the regular intake of this diet is believed to fight off skin disorders such as skin cancer while keeping the hormones in balance. If you want clear and healthy skin, then you should definitely include this food in your regular diet.

The vitamins and minerals present in bulgur assist the immune system, helping the body fight off illnesses. These elements not only provide protection to our bodies but also assist in wound healing, fight infection, and regulate hormones.

Regular intake of this diet makes your immunity system strong enough to survive in front of foreign bacteria or toxins.

Without spending much money, if you need a high-immunity food, then you should opt for bulgur wheat. It is a wonderful option that helps in boosting immunity thereby maintaining sound health.

The components like B vitamins, particularly B6 and folate present in this food play a major role in brain function and mood regulation. Maintaining sound brain health is absolutely important as all of our body is controlled by the brain. If the brain is disturbed then we become physically weak.

So, regular intake of this diet definitely helps in our brain health as well as works for mood regulation. Eating healthy helps you think positively thereby leading a happy life.

Whole grains like bulgur are rich in anti-inflammatory properties that can help reduce the risk of chronic inflammation-related diseases. They reduce markers of inflammation and lower the risk of cardiovascular disease and diabetes. 

Chronic diseases take a long time to get cured completely as well as require a huge expense for treatment. But you can handle this problem just by making a small change in your diet.

Yes, the regular intake of bulgur wheat is absolutely important to lower the risk of inflammation-related chronic disease thereby leading a healthy life.

Though bulgur is not gluten-free, it contains a lower amount of gluten compared to whole wheat. Lower gluten or no gluten makes it easier to digest for some people with mild gluten sensitivities.

A gluten-free or low-gluten diet helps in proper digestion, and weight loss as well as increases energy. This can be a beneficial food to maintain a healthy body if you want an option of tasty food.

Do you know, the potassium content in bulgur can help manage blood pressure levels? As per the research, people with low potassium levels release less insulin, possess higher blood sugar levels, and are more likely to get type 2 diabetes than those with normal potassium levels.

Potassium enhances the intracellular metabolic disappearance of glucose leading to the creation of a larger luminal intracellular concentration gradient which in turn upgrades the rate of carrier-facilitated entry.

So, it is absolutely necessary to intake bulgur wheat regularly to increase the amount of potassium in our body.

Bulgur wheat contains a good amount of complex carbohydrates which provide a steady release of energy, preventing blood sugar spikes and crashes. As we know, carbohydrate is the ultimate energy giver, their availability in bulgur can make you feel energetic after consuming.

Instead of running after a chemical-added energy booster, you should opt for this wonderful food, that provides energy as well as supports your hunger.

Energy booster with a solid taste means this healthy food option, which everyone should include in their regular diet. 

You may not know, this, but bulgur wheat can help in maintaining hydration levels in our body due to its water-absorbing properties when cooked. This property can further act beneficially in hot climates or during intense physical activity.

Hence, this whole grain made from cracked wheat is both a tasty as well as healthy food that is a wonderful choice for hydration as well.

Despite bulgur wheat is a healthy and delicious option, you need to consider some facts before consuming it regularly; 

1. Bulgur wheat contains gluten, making it unsuitable for people with celiac disease or gluten sensitivity. Individuals with these conditions should avoid bulgur and opt for gluten-free grains.
2. The high fiber content in this food can cause digestive issues such as bloating, gas, or cramping, especially if you are not accustomed to a high-fiber diet. Introduce it gradually and increase water intake to help manage these symptoms.
3. Although rare, some people may face an allergy to wheat. The symptoms include hives, itching, swelling, or difficulty breathing. If you experience these symptoms, stop consuming and consult a doctor.