Bulgur Wheat — 24oz

$4.99

Bulgur wheat comes in four grades:
#1 Fine, #2 Medium, #3 Coarse, #4 Extra Coarse.

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Quantity
SKU: BULGUR-WHEAT-24OZ Categories: ,

Description

Bulgur wheat is steamed wheat kernels. It is a traditional grain of the Mediterranean region. The consumption of bulgur date back to 2000 BC. Its flavor is slightly nutty. it is a highly nutritious whole grain that is significantly low in calories. 100 g of bulgur contains only 83 kcal, which is accounting for 4.15% of the daily value in a 2000 kcal diet.

Lawrence de Koning of the Harvard School of Public Health states that, “nothing beats the original food.” As a highly nutritious whole grain, bulgur wheat contains protein, fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, selenium, manganese, choline, betaine, lutein, zeaxanthin, Vitamin A, B1, B2, B3, B5, B6, B9, E and K. It is low in fat and high in fiber. Its complex carb slows digestion and prevent the spiking of blood sugar, making it a perfect grain alternative for diabetes.

The vitamins, minerals and fiber in whole grains may help with:

  • Lowering cholesterol, which reduce the risk of stroke and heart disease
  • Lowering insulin levels, which reduce the risk of diabetes
  • Lowering blood pressure
  • Creating a feeling of fullness that can help with weight loss or control
  • improves blood circulation
  • increase immune system
  • Reduce risk of colorectal cancer
  • Promoting longevity

The simplest way to increase your daily fiber, vitamin and mineral intake is to substitute rice or other starches that you regularly consume with bulgur wheat. American National Institutes of Health recommends 25-30 g of daily fiber intake. The following is an example of what to consume in a day to reach the daily fiber recommendation:

  • 1 banana: 3.5 g
  • ¼ cup almond: 4.5 g
  • 1 apple with skin: 5.4 g
  • 200 g bulgur wheat: 9 g
  • 1 cup of cooked spinach: 4.32 g
  • 1 cucumber: 1.5 g
    Total fiber intake: 28.22 g

How to cook bulgur wheat:

Traditionally bulgur was used in preparing for bulgur pilaf salads or porridge. But if you desire to use it as a substitute for rice, you can prepare it the same way you would cook a cup of rice.

Basic cooking method:

  1. Rinse
  2. Add 1.5 parts of water to 1 part of bulgur wheat
  3. Bring it to boil
  4. Season with salt (optional)
  5. Reduce to medium and cook until water absorb (10 minutes)
  6. Cover the wheat and rest for 10 minutes
  7. Fluff and serve

Comparison

In 100 g of Bulgur Wheat Quinoa Brown Rice White Rice
Net Carbs 14.08 g 18.50 g 23.98 g 27.77 g
Fat 0.24 g 1.92 g 0.97 g 0.28 g
Calories 83 kcal 120 kcal 123 kcal 130 kcal
Sugar 0.1 g 0.87 g 0.24 g 0.05 g
Fiber 4.5 g 2.8 g 1.6 g 0.4 g

Specifications

Weight 24 oz
Dimensions (W x H x D) 6.7 x 9.4 x 1.6 in
Grade

#1, #2, #3, #4
SKU BULGUR-WHEAT-24OZ

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