Bulgur: A Nutrient-Packed Whole Grain
Bulgur, a popular whole grain derived from cracked wheat, is a versatile and nutritious ingredient that adds texture and flavor to a variety of dishes. Known for its light, nutty taste, bulgur can be used in salads, pilafs, soups, and even baked goods. Rich in fiber, protein, and essential vitamins and minerals, this ancient grain is an excellent choice for anyone looking to incorporate more healthy, whole foods into their diet.
Here is a detailed breakdown of bulgur’s nutritional profile, highlighting the key components that make it a valuable addition to any meal:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 342 kcal |
| Protein | 12.29 g |
| Fat | 1.33 g |
| Saturated Fats | 0.232 g |
| Carbohydrates | 75.87 g |
| Fiber | 12.5 g |
| Sugar | 0.41 g |
| Calcium | 35 mg |
| Iron | 2.46 mg |
| Magnesium | 164 mg |
| Phosphorus | 300 mg |
| Potassium | 410 mg |
| Sodium | 17 mg |
| Zinc | 1.93 mg |
| Copper | 0.335 mcg |
| Manganese | 3.048 mg |
| Selenium | 2.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.232 mg |
| Riboflavin (Vitamin B2) | 0.115 mg |
| Niacin (Vitamin B3) | 5.114 mg |
| Vitamin B6 | 0.342 mg |
| Folate (Vitamin B9) | 27.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.06 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Bulgur is naturally gluten-containing as it is made from wheat, making it unsuitable for individuals with celiac disease or gluten intolerance. Those avoiding gluten should seek gluten-free alternatives.
Dietary Preferences:
- Vegan: Bulgur is plant-based and suitable for vegan diets.
- Vegetarian: Suitable for vegetarians as it contains no animal-derived ingredients.
- High in Fiber: Bulgur is a great choice for those seeking to increase their fiber intake for digestive health.
- Low in Fat: Bulgur’s low fat content makes it a great option for those managing fat intake.
- Good Source of Protein: Bulgur is a plant-based source of protein, beneficial for muscle repair and overall health.
Nutritional Advice:
Bulgur is an excellent addition to any diet due to its high fiber content, which promotes healthy digestion and helps maintain a feeling of fullness. The protein content also supports muscle growth and repair. Additionally, the presence of magnesium, phosphorus, and potassium makes bulgur a heart-healthy choice, contributing to proper muscle and nerve function. Incorporating bulgur into salads, soups, or as a side dish to your main meal can boost the overall nutritional value of your dishes.
While bulgur provides a variety of essential vitamins and minerals, it is also low in fat and sugar, making it an ideal choice for those looking to maintain a balanced diet. Whether you’re following a vegan, vegetarian, or gluten-free lifestyle (with the appropriate alternatives), bulgur can be an excellent staple for a healthy and delicious meal plan.
Conclusion:
Incorporating bulgur into your recipes is an easy and delicious way to increase the nutritional value of your meals. This nutrient-dense grain not only adds great texture and flavor but also provides an abundance of health benefits. Perfect for anyone looking to adopt a wholesome, balanced diet, bulgur is a versatile, affordable, and tasty ingredient that can elevate both simple and elaborate dishes alike.
