5 beneficial properties of bulgur for the body and its contraindications

Bulgur is a cereal made from crushed and boiled wheat (most often durum varieties). It is one of the oldest dishes on the planet, originally from Middle Eastern cuisine.

Bulgur porridge is rich in nutrients, which determine its beneficial properties for health. It allows you to prevent the development of a number of diseases, normalize the work of the gastrointestinal apparatus, and also provide significant assistance in weight loss.

Bulgur: What kind of cereal is this?

Bulgur is a cereal made from steamed, dried and ground wheat. Depending on the degree of grinding, bulgur can be:

• Large;
• Average;
• Small.

The degree of crushing does not affect the taste indicators, but it affects the duration of cooking.

Bulgur tastes like nuts. It has a similar composition to pasta.

The product is widely distributed in the cuisines of the countries of the East and the Caucasus. You can cook a lot of dishes from it: salads, soups. It is combined with any vegetables, meat and fish.

How it is useful – 5 theses

The 5 main facts about the benefits of bulgur (based on scientific research) are discussed in detail below.

1. Contains nutrients

Bulgur has a low calorie content, but provides the body with a lot of biologically active substances. In 100 grams of cooked bulgur contains:

Bulgur is valuable a source of fiber and manganese. These substances are necessary for the smooth operation of almost all organ systems. They also reduce the risk of developing chronic diseases.

2. Improves the health of the heart and blood vessels

Regular consumption of whole grain products is the basis for good cardiovascular health.

Norwegian experts installed that the consumption of 90-225 grams of whole grains per day is associated with a 20% reduction in the risk of heart and vascular diseases.

The works of American scientists show that bulgur, due to the presence of fiber, vitamins K and group B, manganese and potassium, is able to lower blood pressure and cholesterol level (including atherogenic fractions) in the blood.

As a result, the risk of atherosclerotic plaque formation on the walls of arterial vessels and the development of pathologies associated with atherosclerosis (coronary heart disease and myocardial infarction, chronic cerebral ischemia, stroke) decreases.

Cereals can be used for the prevention of early development (with a burdened family history), as well as as a method of additional therapy for hypertension and a number of heart muscle diseases.

3. Reduces blood sugar levels

Research conducted under the guidance of scientists from the USA, demonstrate Bulgur's ability to reduce the concentration of glucose in blood plasma.

The basis of the medicinal property is the presence of fiber and a number of plant antioxidants in the composition.

They act on the insulin receptors of peripheral tissues, increasing their sensitivity to insulin. As a result, cells begin to efficiently consume sugar from the blood to meet their own energy needs.

It should be noted separately that wheat does not affect the activity of pancreatic b cells and does not directly alter insulin secretion.

Cereals are recommended to be included in the nutrition system of people with type II diabetes mellitus or with a high predisposition to it.

4. Normalizes bowel function

Any whole grain products are rich in fiber and a number of plant compounds. The inclusion of such dishes in the diet is associated with the following benefits:

1. Restoring the balance of microflora . Dietary Fiber are food for friendly microorganisms, as a result there is a tendency to increase their numbers. Dietary fibers also inhibit the growth and reproduction of pathogenic and opportunistic representatives of intestinal microbiocenosis.
2. Prevention of diseases of the large intestine. During the fermentation of fiber, beneficial bacteria secrete short–chain fatty acids (mainly butyrate). They support metabolism in colonocytes, preventing their malignant degeneration. Short-chain fatty acids also reduce the risk of the manifestation of any autoimmune (Crohn's disease, NYAK) and infectious and inflammatory diseases.
3. Constipation prevention . Dietary Fiber improve contractile function of the smooth muscles of the intestinal wall, which leads to timely emptying.

5. Helps to lose weight

Bulgur is a valuable source of fiber . According to the American scientific community, a high level of dietary fiber consumption is associated with a low incidence of obesity.

Fiber in the composition of bulgur promotes weight loss due to the following mechanisms:

1. Appetite suppression. Dietary fiber, after ingestion, increases significantly in size, causing mechanical overgrowth of the walls of the stomach. By reflex mechanisms, this leads to the suppression of hunger centers in the brain for several hours.
2. Regulation of the suction function. Dietary fiber slows down the absorption of nutrients, ensuring their gradual entry into the bloodstream. As a result, the body consumes them more efficiently, less often forms fat depots. Fiber also completely blocks the absorption of certain fats.
3. Changing fat metabolism. Bulgur accelerates the breakdown of adipose tissue cells.

Processed wheat is equally effective in preventing obesity in both women and men.

Possible harm

Undoubtedly, bulgur is a useful product. However, it has contraindications and, in some situations, can cause harm to the body. Side effects include:

1. Exacerbation of chronic diseases of the gastrointestinal tract. Wheat contains extractive substances that irritate the mucous membranes of the digestive system. Such a circumstance can provoke an exacerbation of gastritis, duodenitis, peptic ulcer of the stomach and duodenum, GERD.
2. Dyspeptic disorders. Are caused by the abundance of fiber in the composition and manifest themselves in the form of diarrhea or constipation, increased gas formation, spastic pain in the lower abdomen.
3. Formation of stones in the urinary tract. Bulgur is rich in oxalates. They increase the excretion of calcium in the urine, which can lead to the appearance of concretions in the lumen of the urinary tract.
4. Allergic reactions. Are caused by the body's sensitization to gluten and other wheat proteins. They manifest themselves in different ways, but are usually characterized by a mild course (by the type of urticaria).

Most adverse reactions (with the exception of allergies and celiac disease) are caused by excessive inclusion of bulgur in the diet.

Preparation and reception

One of the main advantages of bulgur is the simplicity and speed of cooking.

The method of cooking medium- and coarse-ground bulgur differs significantly from the culinary processing of finely ground.

To prepare porridge, you will need:

• 200 ml of water;
• 100 grams of bulgur groats (medium or large);
• ½ tsp salt or sugar (to taste).

Recipe:

1. Pour water into an enameled saucepan. Bring to a boil.
2. Add bulgur.
3. Simmer for 15 (medium) or 20 (large) minutes. It is important to cover the pan tightly with a lid and try to release the minimum possible amount of steam.
4. Drain the remaining water, wrap the pan with a thick cloth. Let it brew for another 20-30 minutes.
5. The dish is ready.

The finished product can be consumed in its pure form (as porridge), added to salads and soups, and used as a side dish. Bulgur goes well with meat and fish, vegetables.

The recommended norm is 100-150 grams 3-5 times a week. It is better to eat bulgur in the middle of the day. Do not take it in the morning on an "empty stomach" and before going to bed.

Conclusion

1. Thus, bulgur combines a lot of valuable biologically active substances: vitamins, minerals, antioxidants, dietary fiber.
2. With regular addition to the diet, it improves the health of the cardiovascular and endocrine systems, helps in reducing body weight, normalizes the gastrointestinal tract.
3. Before taking it, it is advisable to familiarize yourself in detail with the side effects.