The history of bulgur spans thousands of years, and it is rightfully considered one of the fundamental elements of Mediterranean and Middle Eastern cuisine.
The production process of bulgur includes soaking, steaming, and grinding wheat, making bulgur not only nutritious but also an easily digestible product.
It retains many beneficial substances, including vitamins and minerals.
Bulgur is rich in B vitamins such as B1 (thiamine), B3 (niacin), and B6 (pyridoxine), which play an important role in metabolism and maintaining the nervous system.
Additionally, bulgur is a source of minerals such as magnesium, phosphorus, and iron, which contribute to strengthening bones and improving circulation.
How bulgur is produced
Bulgur is pre-processed and dried wheat that is often used in Mediterranean and Middle Eastern cuisine.
It is made from whole grain wheat, most commonly from protein-rich varieties such as durum.
In the production of bulgur, the grain typically goes through the following stages:
- Preparation of the grain: The wheat is cleaned and sorted, removing any foreign impurities.
- Soaking: The grain is soaked in water to soften it.
- Boiling: The wheat is then boiled, which helps break down starches and improve digestibility.
- Drying: After boiling, the grain is dried, allowing it to retain its texture and flavor.
- Grinding: Finally, bulgur is ground to the desired consistency, depending on its further use.
Nutritional value
100 grams of cooked bulgur contains approximately:
- Calories: 83 kcal
- Protein: 3.1 g
- Fat: 0.2 g
- Carbohydrates: 18.6 g
In terms of uncooked grain, 100 grams contains:
- Calories: about 342 kcal per 100 g
- Protein: 12.3 g
- Fat: 1.3 g
- Carbohydrates: 76 g
The glycemic index of bulgur ranges from 42 to 50, making it a product with a moderate glycemic index.
The glycemic load for 100 grams of bulgur is about 8, indicating its relatively low impact on blood sugar levels.
However, bulgur is not an ideal product for a keto diet due to its high carbohydrate content.
