- Bulgur is a whole grain that is as nutritious as other whole grain options.
- The soluble fiber content can help reduce cholesterol by reducing the amount of LDL cholesterol in your bloodstream.
- Bulgur is also a good source of herbal protein and does not contain any fat bodies support heart health.
If you want to add a whole grain for a healthy cholesterol level to your weekly meal rotation, you should consider Bulgur. Bulgur is a staple in the Mediterranean and the Middle East. Despite the processing, it retains all parts of the grain core, which means that the status is preserved as a real whole grain grain.
A cup of cooked bulgur delivers 116 calories, 26 grams of carbohydrates and 6 grams of dietary fiber-what makes you a low-fiber, low-fat wholemeal. It also provides 4 grams of protein and smaller quantities of essential minerals such as iron, magnesium and phosphorus. Bulgur is a nutrient -rich choice for the support of heart and digestive health without fat and only 307 milligrams of sodium.
We spoke to two registered nutritional areas about Bulgur’s nutrition profile and the potential benefits for heart health. Here is what you had to say why this old grain deserves a place in your pantry.
Recipe photo: Diana Chistruga. Eatingwell Design.
Bulgur and cholesterol
Bulgur is a worthy choice for reducing cholesterol, since it is also a whole grain with a high fiber. Each cup of cooked Bulgur has about 6 grams of fiber and contributes to a quarter of its daily recommended fiber intake.
Bulgur contains both soluble and insoluble fiber-like the former is a kind of fiber that dissolves in water and forms a gel-like substance that acts like a sponge. Soluble fiber also reduces cholesterol level by binding gallery, a digestive product that makes the fat digestible in the digestive tract, where it is then moved out of the body without being absorbed, says Lindsay Malone, MS, RDNAn additional professor of nutrition at the School of Medicine at the Case Western Reserve University.
The National Lipid Association suggests that the food of at least 5 to 10 grams of soluble fiber can help reduce the “bad” LDL cholesterol level by 5 to 10 points. The NLA recommends choosing food with at least 1 to 3 gram of soluble fiber. While Bulgur contains more insoluble fiber than soluble fiber, Bulgur still offers some soluble fiber that can contribute to their general fiber intake of the diet in order to help reduce their cholesterol level.
Whole grain products such as Bulgur are not always amazing in terms of protein, but Bulgur is an excellent source for protein on a vegetable basis and offers more than 4 grams for each cooked 1 cup. This can benefit your cholesterol. “They not only minimize the saturated fat intake associated with animal products, but also add cholesterol -lowering fiber” Nichole dandrea-russertMS, RDN, owner of purely planted.
Preparation of Bulgur
Due to its pre-cooked nature, you can quickly prepare Bulgur in 5 to 20 minutes, depending on the type of bulgur and cooking method used. You can find fine, medium, rough and very rough varieties. The roughly, the longer the cooking time, the longer.
According to Dandrea-Russert, Fine Bulgur is the easiest to prepare. Cook it on the stove for 5 to 10 minutes or put hot water in a bowl of bulgur and leave it for 10 to 15 minutes. As soon as the grains are rehydrated and tender, they fluff with a fork. It recommends that 1 cup of hot water for fine bulgur and 2 cups of hot water for coarse bulgur to pour the grain.
Dandrea-Russert loves to use this grain to make a delicious Pilaf. Bulgurs fluffy texture and mild taste make it a versatile grain that goes well with a variety of spices and herbs. “Decide which spices and herbs from the region around the world you want to highlight you, and combine them with cooked Bulgur. For example, make an Italian inspired Pilaf with oregano, garlic, basil and olive oil or make an inspired pilaf with coriander, cinnamon and safanter,” she recommends.
Malone says you can also prepare Bulgur like rice in an instant pot or a slow cooker. She notes that the use of the Instant pot for cooking Bulgur is simple – 1 ½ cup of liquid, spices and 1 cup of bulgur, set to low pressure and cook for 12 minutes.
Bulgur is not only affordable and easy to prepare, but also a versatile grain that can be used in hearty and sweet dishes.
Use Bulgur as the basis for cereals in hearty dishes. All it with vegetables and protein and drizzle the bowl with a healthy fat such as avocado or olive oil. You can also use Bulgur as a replacement for rice and quinoa dishes. Combine the pudding with fruit and nuts in sweet dishes such as Bulgur pudding to complete the fill dessert.
You can enjoy Bulgur in Tabbouleh, a dish with fresh herbs, olive oil, lemon juice and onions – all foods that, according to Malone, would also be advantageous for someone with high cholesterol.
Top-rated Bulgur recipes to try it
Our expert
Bulgur is a whole grain that is just as densely and delicious as other whole grains and an excellent choice for your pantry, especially if you want to lower your cholesterol. It is a versatile ingredient for a variety of dishes – from pilafs to salads, soups, casseroles and many others. The high fiber content makes it a rounded and filling ingredient that promotes digestive health and possibly lowers cholesterol levels.
