Fats in bulgur and wheat germ are mostly healthy unsaturated fats. Add boiling water tobulgur, give it a stir and then cover it. Studies find that whole-grain intake can be protective against health conditions like cancer, heart disease, digestive disorders,diabetesandobesity. Bulgur may have positive effects on heart health, weight loss, blood sugar control, and digestive health. These foods also help lower the risk of diabetes, heart disease and other conditions. Whole-grain breakfast cereals. These are carbohydrates that escape digestion in the small intestine and are fermented in the gut, producing short-chain fatty acids (SCFA). FoodData Central. Quinoa is technically a seed, as opposed to a grain, and is higher in calories, while bulgur is higher in volume and fiber. The germ is the nutrient-rich core of the grain, which contains vitamins, minerals, and beneficial plant compounds, as well as small amounts of carbs, fat, and protein. In: The Mayo Clinic Diet. Avoid trans fat. What is it made of? Substitute whole-wheat toast or whole-grain bagels for plain bagels. You can find whole-grain versions of rice, bread, cereal, flour and pasta at most grocery stores. Couscous and bulgur are both products made from durum wheat. Paired with or without meat, bulgur makes a great base for breakfast-style porridges or overnight oats, as well as in soups and stews. Many studies show thatdiets higher in fibercan lead to improved gut and colon health, fewer instances ofconstipationor otherIBS-related symptoms, and a healthier body weight since fiber makes you feel full. Those who ate the most white ricefive or more servings a weekhad a 17% higher risk of diabetes than those who ate white rice less than one time a month. https://fdc.nal.usda.gov. Heres why. Quinoa and couscous are two small, grain-like foods often consumed as alternatives to rice and pasta. information and will only use or disclose that information as set forth in our notice of There is a problem with The benefits of bulgur wheat include 4 grams of protein and 5 grams of fiber per 1/4 cup serving, as well as vitamins and minerals including calcium and iron. Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Whole-grain foods help control of cholesterol levels, weight and blood pressure. Hensrud DD, et al. This category only includes cookies that ensures basic functionalities and security features of the website. All rights reserved. Aune D, Norat T, Romundstad P, Vatten LJ. Not only does bulgurs mild flavor make it suitable for many uses, but its also easy to prepare and has several health benefits. Available at http://health.gov/dietaryguidelines/2015/guidelines/. If you buy foods with refined grains, look for the words "enriched" and "fortified.". Areview ofover 66 studies on whole grain consumption and published in the Journal of Nutritionfound that higher whole-grain andhigh-fiber foodsintake was correlated with a lower risk of cardiovascular disease, weight gain and high cholesterol. Because it retains much of the wheats bran, bulgur rules in the fiber department, carrying more than twice that of even brown rice and much more than pasta. Bulgur and wheat germ belong to the grains food group, one of the staple food groups for people on a plant-based diet. Cancer of the large intestine and rectum, also called colorectal cancer. Each class is used for specific purposes to get the best possible finished product. A cup of cooked bulgur wheat (fine bulgur) has 151 calories, and cooked bulgur (red bulgur) contains 171 calories. If there's more than one whole grain, the grains should be near the start of the list. According to this article I found on Dr. Weil, cracked wheat are whole wheat berries made by milling them into smaller pieces. information submitted for this request. Speaking of saturated fats, bulgur is 88% lower in saturated fats. In a study of more than 160,000 women whose health and dietary habits were followed for up to 18 years, those who averaged 2 to 3 servings of whole grains a day were 30% less likely to have developed type 2 diabetes than those who rarely ate whole grains. Accessed Nov. 2, 2022. These essential nutrients are sometimes lacking in a poor diet thats high in refined carbs but low in whole grains. . Whole-grain consumption and risk of coronary heart disease: results from the Nurses Health Study. Sign up here. Endosperm. Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice). This is the. These bacteria produce short chain fatty acids (SCFAs), which support intestinal health and proper digestive function (14). Try eating it as part of a balanced diet to ensure youre getting all the nutrients your body needs. Fiber swells up in the gastrointestinal tract, absorbing water and taking with it waste and excess cholesterol particles. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. The impact of cereal grain composition on the health and disease outcomes. Click to share on Facebook (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Twitter (Opens in new window). Bulgur may be a strange grocery item to most of us, but chances are weve eaten it several times. Bulgurcontains some natural oils that tend to go bad if placed in warm areas of the kitchen, so keep it dry and cool. The important point is that whole grain is the most nutritious choice. Farro. [5], In the Harvard-based Nurses Health Study, women who ate 2 to 3 servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than 1 serving per week. You can store dry/uncookedbulgurin an airtight container in the refrigerator for about sixe months. The data on cancer are mixed, with some studies showing a protective effect of whole grains and others showing none. Heres the bottom line on bulgur wheat vs. quinoa: The two are similar in terms of protein and carb content, while bulgur is a bit lower calorie and higher in fiber. Bulgur is an easy-to-cook, super versatile whole grain. For every one part of bulgur, youll need about two parts of liquid. If you have celiac disease orgluten sensitivity, you should avoid bulgur wheat altogether and have gluten-free ancient whole grains likequinoa, amaranth,buckwheator brown rice instead. Parker ED, Liu S, Van Horn L, et al. When you eat whole grains, you receive all the nutrients the plant has to offer. Cracked wheat and bulgur take significantly less time to cook than their unmilled counterpart. It has 75.9 grams per 100 grams, compared to 51.8 grams in wheat germ. Strate LL, Keeley BR, Cao Y, Wu K, Giovannucci EL, Chan AT. Grains. Whole grains, refined grains, and dietary fiber. After seven minutes, remove it from the heat and let it stand for five minutes; then drain the excess water and serve. Appendix 7. Fiber-richbulgur wheat is beneficial for heart health because it helpslower inflammationand can correct high cholesterol levels. Still, if you bought bulgur in bulk or dont have any directions, there are a few basic bulgur cooking methods you can use. Cooking time may vary slightly depending on the intended use (for example, firmer, al dente wheat berries are nice in salads, but for a breakfast porridge, you will want them a bit softer). On the other hand, wheat germ is a higher amount of sodium. Durum wheat is used most often, but other hard wheat species, like einkorn, are used as well (1, 2, 3). The Whole Grain Stamp is a widely used marker on food products. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Bulgur wheat does contain gluten, as all wheat-containing foodsdo. Bulgur wheat does naturally contain some oxalate compounds, which compared to other grain products are actually present at high levels. High homocysteine is dangerously linked to cardiovascular disease, as well as otherchronic conditions brought on by inflammation, including diabetes,arthritisand cognitive decline. No, in fact its recommended that you donotwashorrinse bulgur before cooking, and whencooking, avoid lifting the lid. According to research published in the Journal of Nutrition, a diet rich in whole foods may helpnaturally fight cancer and whole grains are especially tied to a reduced risk forcolon cancer and breast cancer. The vitamins and minerals in whole grains are important for your overall health. Add whole grains, such as cooked brown rice or whole-grain breadcrumbs, to ground meat or poultry for extra bulk. These cookies will be stored in your browser only with your consent. You can also use it as a substitute for rice or couscous in almost any recipe. However, small portions of bulgur may sill fit into a moderately low-carb diet. Also, the high fiber content of whole grains may help with: Studies show high-fiber diets lower the risk of: Make at least half the grains in your diet whole grains. 2022 Holy Peas. The other three USDA criteriahad mixed results in identifying healthier whole grain products, but (criterion 4) the carbohydrate-to-fiber ratio of less than 10:1 proved to be the most effective measure of healthfulness. There are load of other ways to use this fast-cooking, versatile grain too: in soups, over salads and inwhole grain bread, for example. Those who ate the most, A large study of more than 72,000 postmenopausal women without diabetes at the start of the study found that the higher the intake of whole grains, the greater the risk reduction of type 2 diabetes. Jacobs DR, Jr., Marquart L, Slavin J, Kushi LH. A monthly update filled with nutrition news and tips from Harvard expertsall designed to help you eat healthier. Is Cracked wheat and bulgur the same thing? Unlike bulgur, cracked wheat has not been precooked and, hence, cant be substituted in recipes that call for bulgur. Spelt Flour - This ancient grain is used as a wheat substitute. Folic acid is a form of folate. The contents of this website are for educational purposes and are not intended to offer personal medical advice. Wheat bran contains 10 grams of carbohydrates and 6 grams of fiber, while wheat germ has 5 grams of carbohydrates and 2 grams of fiber. You also have the option to opt-out of these cookies. Bulgur remains a staple in many European and Asian cuisines. It's written and or reviewed by an expert. Theres less sugar in bulgur than in wheat germ, 60% precisely. Zong G, Gao A, Hu FB, Sun Q. Therefore, it's important to store bulgur in an airtight container in a cool dry place. Never had bulgur wheat before and wondering what it tastes like? If you get all of your grains from whole grains, choose some whole-grain breads or breakfast cereals fortified with folic acid. All forms of wheat contain large amounts of gluten and are unsuitable for those with celiac disease or wheat intolerance. Thank you for supporting our mission of translating food and nutrition knowledge into daily practice! Ingredient labels can help you choose whole-grain foods. Mix dough: Stir bulgur (or cracked wheat) and boiling water in a medium bowl. Whats the Difference Between Couscous and Quinoa? Create healthy, balanced meals using this visual guide as a blueprint. Healthy diet in adults. include protected health information. The endosperm is the energy source for a seed. The quick answer is that it can be either, Copyright 2023 The President and Fellows of Harvard College, Harvard T.H. This article highlighted the similarities and differences between bulgur and wheat germ. This article explains the main differences. Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day). Because whole grains provide important nutrients, antioxidants, and mediate insulin and glucose responses, theyre linked with lowering stress levels put on the body that can result in low immunity. Hard red and hard white wheat is best for yeast breads. Folate is very important during a pregnancy. The coarser the grain, the longer the cooking time. Note that the numbers in parentheses (1, 2, etc.) During processing, refined grains are stripped of the nutrient-rich bran and germ, leaving only the endosperm and producing a final product significantly lower in important vitamins and minerals. Phytochemicals and essential minerals such as magnesium, selenium and copper found in whole grains may protect against some cancers. Bulgur is not only tasty and quick to prepare, but its also very nutritious. In some cases, it appears that levels of various types of bacteria in your gut may be involved, while, in other cases, other metabolic factors may have a bearing as well (18, 19, 20, 21). Drink water, tea, or coffee (with little or no sugar). For all varieties, fluff with a fork before serving. Red rice. Fiber is actually not absorbable within the body and contributes no carbohydrates or calories to your diet, even though its found in carb-containing foods. [18], U.S. Department of Health and Human Services and U.S. Department of Agriculture. Bulgur can also improve the health of vital organs, including the gut, colon, heart and liver. It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B2 (Riboflavin), and Vitamin B9 (Folate). 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It is a good source of essential nutrients, including vitamins, minerals, antioxidants, and healthy fats. Frequently eating foods made with refined flour, including most breads and pastas found in stores, is linked not only to a higher rate of obesity, but also to insulin resistance and a higher risk for diabetes. Grains are the seeds of grasses grown for food. Last medically reviewed on December 16, 2021. Although weve been told by nutritionists to be wary of processed foods, many minimally processed foodstuffs suffer little diminution in their healthy properties. [4], A meta-analysis combining results from studies conducted in the U.S., the United Kingdom, and Scandinavian countries (which included health information from over 786,000 individuals), found that people who ate 70 grams/day of whole grainscompared with those who ate little or no whole grainshad a 22%lower risk of total mortality, a 23% lower risk of cardiovascular disease mortality, and a 20% lower risk of cancer mortality. Some grains contain the naturally-occurring protein, gluten. For some people, eating fiber leads to increased fullness and thus reduced calorie intake, but it may also play a role in how much energy their body burns throughout the day (19). Slowly pour 2 cups (475 mL) of warm water or broth over the bulgur and combine. If you. Though its taste is mild, its stronger than that of rice or couscous. 7 Hardest Nutrients to Get on a Vegan Diet, Plant-Based Protein: Requirements, Foods, Combinations, What Makes a Healthy Plant-Based Breakfast + Recipe Ideas, What Makes a Healthy Plant-Based Lunch + Ideas, What Makes a Healthy Plant-Based Dinner + Recipe Ideas, Healthy Plant-Based Drinks You Can Drink Without Feeling Guilty, Vegan Resources: Movies, Books, Who to Follow, Subreddits. Granules of couscous are formed from a paste made of semolina and water, which is then steamed. Wheat germ has 23.2 grams of protein per 100 grams, while bulgur has 12.3 grams of protein per 100 grams. Similarly, if youre experiencing any acute digestive symptoms because of infection or illness, its best to wait until your symptoms improve before introducing high fiber foods (25). Grains and most grain products, including bulgur and wheat germ, are important sources of plant-based protein. The Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains. Microwaving bulgur may be the quickest cooking method and doesnt have any negative effects on the final product, though it may have a slightly different texture than bulgur cooked on the stovetop (3, 4). Compared torefined carbohydratefoods made with enriched or refined wheat, bulgur wheat is a much better source of vitamins, minerals, fiber, antioxidants and phytonutrients. are clickable links to these studies. It contains lots of vitamins and minerals that your body needs. In comparison, refined wheat products are lower in nutritional value since the nutrient-rich germ and bran are removed, leaving behind only the carb-heavy endosperm. This article takes a look at what quinoa is and why it's so good for you.