Burghul, The Bruised Grain! Get Wowed By Its Health Benefits
- Ranita Ray
Updated : November 24, 2022 13:11 IST
Those who want to feel fuller while on a weight-loss programme must add bulgur or burghul. This cereal grain is rich in protein, fibre, and nutrients yet low in calories and glycemic index. One can use it in soups and salads or consider it as a replacement for brown rice
Bulgur, also known as burghul, is one of the healthiest cereals. It is made from the groats of a number of various wheat species, most often from durum wheat. A pretty common item used in European, Middle Eastern, and Indian cuisine, it is a type of dried, cracked wheat. Traditionally it is used as a side dish as a substitute for couscous or rice due to its high nutritional value. The name Burghul is a Persian word which means 'bruised grain'. Burghul is the kind of wheat which is steamed or parboiled, dried and ground. Hence it needs little preparation. It is one of Ramadan's most used ingredients in post-fasting meals. From pilafs, soups, bakery goods, or as stuffing, it can be used in various forms. In bread, it adds a whole grain component. It is the main ingredient in tabbouleh salad and kibbeh.
Rich in protein
Burghul is a low-fat protein source that is affordable. As a result, it becomes a nutritious and healthy addition to a low-calorie diet plan. With its low glycemic index, it is a superfood for managing blood sugar levels. It is rich in protein and low in calories and fat. Bulgur is an excellent source of nutrients and volume to fill one up without gaining weight. As a result, folks looking to reduce weight should include it in their daily diet.
Lamb burghul salad, Image Source: Stockfood
Loaded with fibre
A cup of bulgur has half the fat, half the calories, and more than double the insoluble fibre of brown rice. Dietary fibre brings multiple benefits to the body. This tender grain has a very light nutty flavour and got a chewy texture. Compared to white rice, bulgur has more fibre and protein, a lower glycemic index, and higher levels of most vitamins and minerals. Two cups of cooked bulgur have over 10 grams of fibre. Macronutrients such as carbohydrates, fat and protein pump great energy into the body and support the brain's functions. Bulgur is rich in slow-digesting, complex carbs. It is extremely low in fat.
Cooked burghul, Image Source: Bigstockphoto
Good for digestive health
A heavy meal or irregular eating practice takes a toll on the digestive system. Adding bulgur is an excellent way to clear the digestive tract or eliminate constipation. It's just wheat bran. Bulgur acts as an excellent laxative, flushing waste and toxins from the digestive tract and regulating bowel movements. As a result, constipation and the danger of developing piles are reduced. It also aids in the treatment of diverticular disease symptoms such as nausea, abdominal pain, swollen abdomen, and gas. Whole bulgur comes in three grind sizes: fine, medium, and coarse. The coarse variety works well for stuffing and pilaf. Bulgur with a medium grind can be used to make cereal, while a fine grind is excellent for soups and salads.