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Diet and Nutrition 2023

Bulgur: knowçthe amazing benefits of this food and how to make it

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Bulgur: knowçthe amazing benefits of this food and how to make it
Bulgur: knowçthe amazing benefits of this food and how to make it
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Bulgur, also called buckwheat, is a whole grain similar to quinoa and brown rice, rich in B vitamins, fiber, protein and minerals, and therefore considered a very nutritious food. Due to its composition, bulgur helps improve the functioning of the intestine, stimulates the immune system and increases energy production, and can be consumed in salads, for example.

This grain has high nutritional value and is easy to prepare, and can be used as a source of carbohydrate and fiber in various vegan dishes, for example. Despite being a very rich food, consumption of bulgur should not be done by people who have an allergy or intolerance to gluten, since it is a grain made from wheat, and by people who have gastrointestinal diseases, such as Irritable Bowel, for example, due to the large amount of insoluble fiber.

Benefits of bulgur

Bulgur is low in fat and high in fiber, protein and minerals such as phosphorus, magnesium, potassium, iron and zinc, making it a very nutritious food. The main he alth benefits of Bulgur are:

  • Improves bowel function, as it is rich in fiber;
  • It favors muscle performance and muscle recovery after physical activity, for example due to the presence of potassium and magnesium;
  • For having iron and zinc, it stimulates the functioning of the immune system;
  • Increases energy production, as it is rich in B vitamins, in addition to maintaining the he alth of the skin and nervous system. Learn about the benefits and where to find B vitamins;
  • Strengthens bones, as it has good amounts of magnesium;
  • Prevents cardiovascular problems, as it has anti-inflammatory and antioxidant properties, preventing possible inflammation of veins and arteries, in addition to not having fat.

Due to its large amount of fiber and minerals, bulgur, in addition to improving the functioning of the intestine, is able to reduce the risk of colorectal cancer, for example. In addition, because it has folic acid in its composition, it is a good food option for pregnant women, since this vitamin is essential for the correct development of the baby's nervous system. Learn more about folic acid in pregnancy.

Bulgur Nutritional Chart

The information in the following table refers to 100 grams of bulgur:

Calories 357 kcal
Carbohydrates 78, 1 g
Proteins 10, 3 g
Lipids 1, 2 g
Calcium 36 mg
Phosphorus 300 mg
Iron 4, 7 mg
Vitamin B1 300 mcg
Vitamin B2 100 mcg
Vitamin B3 4, 2 mg

How to

The preparation of bulgur is the same as quinoa or Moroccan couscous, for example, and takes about 5 to 20 minutes depending on the type of bulgur used.To make the bulgur, just put 1 cup of bulgur in 2 cups of boiling water and leave it on the fire until the grain is soft.

When soft, bulgur can already be consumed, being a very nutritious and he althy alternative to pasta, for example, and can be used as a side dish or to make salads.

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