Bulgur - Benefits And Harms, Calorie Content

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-07 17:49

The benefits and harms of bulgur

There is evidence that people have been consuming Bulgur for about 4000 years. This product is distributed mostly in the east - India, Armenia, Iran, Azerbaijan. It is also popular in the Balkans and in many Mediterranean countries. Bulgur is valued for its beneficial properties, interesting taste and ease of storage and preparation. Unfortunately, on the territory of Russia, it is not so popular, and is considered almost an exotic dish.

What is Bulgur?

Bulgur is a cereal from wheat harvested during the period of dairy maturity. Wheat is steamed, dried in the sun, cleaned of bran (shell residues) and crushed into small fractions. Outwardly, the obtained grits resemble corn grits, in Russia, barley grits can be called an analogue of bulgur, only it, unlike the oriental product, is not steamed, therefore, the taste is not so rich. It is thanks to steaming and drying that bulgur gets an unusual taste and aroma reminiscent of nutty. Modern bulgur can have different degrees of grinding: fine grits are used for baking bread, medium - for cereals and soups, coarse grinding is good for pilaf.

Bulgur is easy to cook - you just need to fry it in a hot frying pan with the addition of butter or vegetable oil, then add water (proportions depend on the desired consistency of the dish), and cook until tender. This cereal does not need to be washed before or after cooking.

Bulgur is an excellent analogue of rice familiar to all, only unlike it, it does not boil and does not stick together.

Groats can be used both as a side dish for meat dishes or as a component of pilaf, and as an independent dish - bulgur cutlets turn out to be nutritious and satisfying. This cereal is added to soups and stews, vegetables are stuffed with it, and, of course, added to salads, the most famous and "ancient" of which is Tabouleh salad. You can also use this product in the preparation of sweet dishes - it goes well with nuts and honey, it is not recommended to add dried fruits, since this can cause serious fermentation processes in the stomach. Sweets turn out to be incredibly tasty and healthy, although quite high in calories.

Calorie boiled bulgur

Many people associate the word "wheat" with baked goods, which contain a lot of "empty" calories that tend to turn into body fat.

Indeed, bulgur is quite high-calorie - 100 grams of boiled cereal contains about 350 Kcal, and if you take into account that it is fried in oil before boiling, then this figure may increase slightly.

But, unlike products from refined wheat - bread made from premium flour, pasta made from refined flour, bulgur contains mostly complex carbohydrates that take longer to digest, do not cause sharp jumps in blood sugar levels, and are not processed into fats. However, if you abuse this product and eat it in large portions several times a day, "baggage" in the form of extra pounds may appear. True, this applies not only to bulgur, but rather to absolutely all products, because overeating has not benefited anyone yet.

The benefits and harms of bulgur

This product so beloved in the east, however, like any other, in addition to useful properties, has some undesirable consequences of use. For the most part, this depends on the amount in which the cereal is consumed, however, there are other conditions. Let's start with the good news.

The benefits of bulgur

The value of bulgur lies in the fact that this cereal contains almost the entire spectrum of vitamins and microelements vital for humans. These are primarily B vitamins (B1, B2, B3, B4, B5, B6, B9), vitamin K, E, PP, choline, beta-carotene. Trace elements: iron, potassium, calcium, sodium, phosphorus, copper, selenium, zinc, manganese.

It also contains ash, saturated fatty acids, saccharides and fiber. It is worth talking about the latter in more detail, because this component brings invaluable benefits to the human body. In the east, they say that a person's health depends on the state of his intestines, and it is thanks to fiber that the intestines are cleansed and get rid of toxins, various deposits that poison the entire body system. Fiber is something like a "broom" for the intestines, without which the correct functioning of this most important organ is practically impossible.

B vitamins have a beneficial effect on the functioning of the nervous system, and they will be absorbed much easier than synthetic vitamin complexes from a pharmacy. A person who receives vitamins of this group is more resistant to stress, easily copes with life's troubles, and tolerates nervous tension easier than others. Mineral salts help to restore metabolism, give vitality to the skin, hair, and strengthen bones.

The nutritional properties of bulgur are indispensable for people in difficult professions, which are often accompanied by physical and mental stress. It will be useful to include this cereal in the diet of athletes. Bulgur is perfectly digested, providing the body with energy for 5 hours in advance, is well absorbed, and gives the body all its useful substances.

Bulgur harm

A healthy person who does not adhere to some kind of strict diet, bulgur, in principle, cannot do harm. The situation is different with those who are forced to eat in a certain way.

First of all, people who want to lose weight need to be very careful about eating this cereal. The fact is that bulgur holds the record for calorie content among cereals familiar to a Russian. In addition to this, the recommended cooking method is frying at the beginning for additional calories. On the other hand, nutritionists advise to include this cereal in their diet even for people prone to overweight, the only condition is in small quantities.

Fiber, which is so good for the intestines, can also have negative effects on the body of an unhealthy person. Its use is not recommended for people suffering from diseases of the gastrointestinal tract, especially during their exacerbation. Therefore, for those who have ulcers, gastritis, increased acidity of the stomach, it is better to refrain from using this cereal until recovery.

Contraindications to the use of bulgur

• As mentioned above, healthy people can consume bulgur without fear of harming the body. But those who have gastrointestinal diseases need to be extremely careful.
• There is one more serious contraindication that applies to those people whose body is not able to assimilate gluten. Bulgur contains a lot of this substance, and for those who suffer from celiac disease (the inability of the digestive system to assimilate the protein of some cereals), this cereal can become deadly. The whole danger of the situation is that some people do not even suspect that they have this disease. But if after consuming bulgur there is weakness, drowsiness, flatulence, diarrhea - this is a reason to consult a doctor and check the fact of normal absorption of gluten.
• Some people may be allergic to cereals, and bulgur will not suit them either.

3 popular culinary recipes with bulgur

Turkish bulgur soup

The legendary Turkish soup with bulgur is also called “bride's soup”. It is believed that for a happy family life, on the eve of the wedding, the bride must definitely prepare this delicious and aromatic dish. But, even if there is no such reason, then you should definitely try this wonderful dish. Some supermarkets sell a ready-made mix for this soup, which includes lentils, bulgur, dried vegetables and spices. If there is no ready-made mixture, then it is easy to prepare the dish yourself.

To prepare a light, dietary version of this soup, you will need:

• Bulgur (150 grams);
• Red lentils (150 grams);
• Vegetable broth or water (2.5 liters);
• Onion (one medium head);
• Tomato paste (2 tablespoons) or two peeled tomatoes, chopped in a blender;
• Dried paprika (3 tablespoons);
• Vegetable oil (3 tablespoons);
• Dried mint (1 teaspoon);
• Allspice (up to 10 peas).

Pour cold water or cooled broth into a saucepan, put lentils in it, bring to a boil. After that, add bulgur (you can fry it in advance over high heat for 5 minutes), dried paprika and allspice peas, cover with a lid, reduce the heat. At this time, fry finely chopped onion in oil until transparent, then add tomatoes or tomato paste to it, mix and simmer a little. Put the onion in a saucepan, add mint and salt, after which the pan is covered with a lid and left over low heat until the lentils and bulgur are cooked, that is, they become soft. The finished dish is sprinkled with fresh herbs - cilantro or parsley already on the plate.

The soup will turn out to be hearty, nutritious, but not too fatty (due to the lack of meat). From lentils and bulgur, the body will receive vegetable protein, which is not inferior to animal proteins, and vegetables, herbs and spices will give a feeling of warmth. This soup is best eaten during the cooler season.

How to cook porridge with bulgur?

Due to its simplicity in preparation, original unforgettable taste and useful properties, bulgur begins to gain popularity in Russia. Perhaps the simplest dish of this cereal is porridge. It is prepared quickly, does not require special processing. You can pour this cereal, like wheat, into a saucepan, pour cold water in a 1: 2 ratio, and put it to evaporate. But you get a nutty taste if you first fry the bulgur in butter for 5–7 minutes, and only then add water and cook for about 20 minutes on low heat, stirring constantly. After removing the pan from the heat, you can let the porridge stand for a while so that the taste of the cereal is revealed more fully.

Excellent bulgur porridge will turn out in a slow cooker. It is necessary to set the "porridge" mode, add hot water, salt, and leave for 20 minutes. After that, it is advisable to hold the porridge for another 10 minutes in the "Heating" mode. The best option would be to fry the cereals with butter in the "Baking" mode before boiling. You can also cook such porridge in a microwave oven by setting the oven to maximum power. The porridge will be cooked for 3 minutes, after that the bulgur is covered with a lid and allowed to stand for another 15 minutes. The main thing is to choose the right dishes so that, as a result of swelling, the porridge does not spread throughout the microwave.

This porridge is an excellent breakfast that will provide the body with energy and nutrients for a long time. Also, porridge contains a much higher amount of fiber than oatmeal or buckwheat. Those who follow a diet are not recommended to consume such porridge every day, and it is better to eat it in small portions. For children, such porridge can be included in the diet after one and a half years.

Bulgur with vegetables

Perhaps the most beneficial combination for gut health is bulgur with vegetables. First of all, this is due to the serious content of plant fibers in such dishes, which cleanse the intestines and normalize digestion. There are many options for cooking bulgur with vegetables: you can combine it with raw vegetables (except for white cabbage - this will cause fermentation) and herbs, or you can stew it.

An incredibly tasty and aromatic dish will turn out from fried vegetables with bulgur. To do this, you need to fry eggplants, zucchini (preferably zucchini), bell peppers in a pan. When the vegetables become soft, salt and spices are added. In another frying pan, fry the bulgur in butter, and gradually add water (as it is absorbed), the principle is like a risotto. When bulgur is ready (15–20 minutes), mix it with vegetables and let stand for 10 minutes to mix the flavors. You can add canned sweet corn or green peas, sprinkle with herbs on top, or garnish with cherry tomatoes. A delicious dish with an incomparable oriental aroma and bright cheerful colors is ready!

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).