Add Healthy Bulgur to Your Plate if You Have Diabetes

Bulgur is a healthy whole-grain option for people with diabetes.

Image Credit: Metin Bul/iStock/GettyImages

Bulgur is best known for its starring role in tabbouleh. But this classic Middle Eastern salad is also a healthful and delicious pick for the millions of people who live with diabetes or are at risk for developing the disease.

Read more: What Are the Health Benefits of Bulgur Wheat?

Diabetes occurs when your body no longer produces the hormone insulin or does not use insulin the right way. Insulin regulates blood sugar or glucose levels, and your cells need insulin to absorb glucose for fuel.

When your cells don’t absorb blood sugar efficiently, glucose builds up in your bloodstream. Over time, high blood sugar levels increase the risk for diabetes-related complications, including heart disease, nerve damage and blindness, according to the American Diabetes Association.

What’s so special about bulgur? A lot, says Audrey Koltun, RDN, CDE, a dietitian in the Division of Pediatric Endocrinology at Cohen Children’s Medical Center in Lake Success, New York.

For starters, bulgur is a carbohydrate, and it’s also considered a whole grain, she explains. “It has protein, a lot of fiber and is a good source of healthy nutrients,” Koltun says. “Bulgur wheat is much better to eat for someone with diabetes compared with pasta, couscous and white rice [because] it causes less of a spike in blood sugar.”

Due to its high fiber content, bulgur takes longer to digest, which is why blood sugar levels remain stable. Bulgur packs about 4 grams of fiber in a half-cup serving and close to 3 grams of protein, according to the USDA. It’s also versatile.

Tabbouleh aside, bulgur can be served cooked with nuts and fruits for breakfast or over a bed of greens for a healthy lunch.

Carbs like bulgur have a direct effect on blood sugar levels, which is why counting carbs is considered a good way to keep your blood sugar levels in check if you have diabetes, the Centers for Disease Control and Prevention notes. A carb serving is about 15 grams of carbs, and one serving or 1/2 cup of bulgur has about 17 grams of carbohydrates, the CDC estimates.

Another way of eating well with diabetes is via the glycemic index (GI), a scale from 1 to 100 that shows how quickly (or slowly) carbs affect your blood sugar. Straight-up carb counting considers the total amount of carbs, while the glycemic index takes into account the quality of the carb, the American Diabetes Association points out. Whole grains rank lower than refined carbs on the GI because of their fiber content and are considered a higher-quality carb.

A big part of the allure is that bulgur can be used instead of other less-healthy carbs, adds Ajaykumar D. Rao, MD, an associate professor of medicine at the Lewis Katz School of Medicine at Temple University and an associate professor in the Center for Metabolic Disease Research at Temple University Hospital in Philadelphia. “Bulgur replaces other types of grains and carbs that may be more deleterious to your health.“

Whole grains like bulgur contain the entire seed of a plant — the bran, the germ and the endosperm. By contrast, refined grains retain only the endosperm, the Whole Grains Council explains. Other whole grains worth a try, according to the Council, include amaranth, kamut, spelt, barley, millet, teff, brown rice, quinoa, triticale, buckwheat, rye, wheat berries, oats and wild rice, corn and sorghum.

Not sure if your choice is a whole grain or not? The first ingredient on the label should have the word “whole” in it, the American Diabetes Association points out.

Talk to a registered dietitian or certified diabetes educator about how to incorporate whole grains like bulgur in your diet. Carbs must be balanced with other nutrients such as protein, nonstarchy veggies and healthy fats, Koltun says.

Read more: Nutrition of Bulgur vs. Quinoa

Death by Bulgur | Hadias Lebanese Cuisine

Bulgur is a very common grain used in meals in the Middle East, though it may be a mystery to many people in the West, but when cooked properly, with precious few other ingredients added, you will wonder why it hasn’t been on your table sooner.

Bulgur is made of the whole-grain kernels of wheat that are boiled, dried and then further ground before packaging, it has a nutty flavor and a chewy texture. A great option for anyone wanting to add more healthy whole grains to their diet.

Bulgur comes in different grades, a general rule to make it simple, tabbouleh and kibbeh are made with fine bulgur and coarse bulgur goes into pilafs.

What are the benefits of eating bulgur?

• Though bulgur is parboiled which means a very small amount of the grain’s brain is partially removed, it is still considered a whole grain.
• Bulgur is packed with vitamins and minerals like iron, potassium, magnesium and fiber.
• Bulgur has a low glycemic index that means it’s a good option for those with diabetes, it may even lower the risk of diabetes type 2, if eaten regularly.
• Bulgur and fiber-rich foods may promote weight loss and can help you fill up and prevent over-eating
• Studies have shown that eating bulgur regularly may lower the risk of developing cardiovascular diseases.
• Bulgur is slightly lower in calories than other grains such as brown rice and quinoa.
• If eaten regularly bulgur and whole grains could lower inflammation.
• Bulgur is a fast cooking grain, which makes it the answer to your prayers for a fast meal.

Here are 9 authentic Lebanese meals, with precise instructions, that celebrate the healthy grain and will make you fall in love with bulgur!

Mujadara with Bulgur

A frugal meal suitable for vegetarians and vegans and regarded as poor man’s food, filling, nutritious and flavorful.

Mujadara Hamra:

A specialty of south of Lebanon, frugal, healthy, delicious, vegan and ingredients are most probably  found in your household.

Chicken Bulgur Pilaf

Studded with vermicelli and seasoned with freshly grated black pepper.  This makes a comforting lunch or dinner that the whole family can enjoy!

Lying Tabbouleh/ Tabbouleh Khazabeh

Sometimes simple ingredients make the best results – hearty enough to consider it a meal in itself!! Not only this salad is scrumptious, but also rich in minerals and fibers and will keep you full for long.

Kamounit Banadoura/ Tomato Kibbeh

A wonderful combination of earthy ingredients. A home-style recipe that you won’t find on the menu of a Lebanese restaurant. I grew up eating “Kamounit Banadoura”.

Potato Kibbeh/ Kibbet Batata

Potato Kibbeh is quite healthy, tasty and inviting. This is particularly a staple at our house; we make it at least 2 times a month! Serve it with radishes and fresh mint leaves and drizzle some more extra virgin olive oil over the dish just before serving. How delicious!

Bulgur Toamto Pilaf

strongly reminds me of my mother’s cooking. A healthy, frugal and an economical budget stretcher meal like lots of the recipes of south Lebanon. Most recipes of the region have been learned from grandmothers who prepared their meals from their garden or farm produce – tomatoes, bulgur, onions and olive oil.

Pumpkin Kibbeh in a Tray

So delicious and definitely worth preparing!! The payoff here is split between a pumpkin-bulgur dough and a tangy chickpea-onion filling that is loaded with green leafy, sumac, pomegranate molasses and cumin powder!! The end result is a dish singing with flavors!!

Authentic Lebanese Tabbouleh

The mother of all Lebanese salads. Looking for a healthy Mediterranean and flavorful salad? Go no further.

Grab a bag of bulgur and make these recipes! Share your pictures on Facebook or leave a comment below. I would like to know your feeback!

Subscribe to our newsletter

Get the latest recipes from Hadia’s Lebanese Cuisine delivered straight to your inbox.

How Eating Daliya Or Bulgar Wheat May Help You Manage Blood Sugar Levels

Diabetes is classified as a group of metabolic diseases that cause high blood sugar levels. The reason behind having diagnosed with diabetes is because of inadequate production of insulin by the pancreas or when the cells of our body do not respond to the insulin produced. It is also dubbed as a “silent killer” as in many cases people do not have any major symptom of diabetes but are diagnosed with it after a routine check-up. If you’re a diabetic, then it’s extremely important to keep a strict watch on your diet. You should eat small and healthy meals through the day in order to keep your blood sugar levels in check and be sure to not include processed or high fattening foods in your diet.

One must understand that there are no shortcuts to control blood sugar; paying close attention to your diet with regular exercise is the only key to manage diabetes. Various health experts vouch for daily consumption of whole grains, considering they are power-packed with essential nutrients required by the human body. One of the whole grains that you can include to your daily diet, especially in breakfast, is daliya or bulgar wheat. Nutritionists around the world believe that bulgar wheat could play a similar role in the diabetes diet when eaten in place of simple, refined carbohydrates. A bowlful of bulgar wheat (or daliya) has a very low glycaemic index; therefore, it does not get absorbed quickly and enables slow release of sugar that aids weight loss too.

Other than being a low glycaemic food, daliya is packed with fibre as well. Did you know that 100 grams of daliya serving has 18 grams of fibre?  According to Bangalore-based nutritionist, Dr. Anju Sood, “Daliya is high in fibre that delays digestion. Because the output of sugar is not in big quantum, it is not converted into fat.” The whopping amount of fibre ensures a healthy digestive system. Fibre adds bulk to the stool, thereby, aiding bowel regularity. In addition to this, fibre also fills you up. It takes the longest to digest, and induces feeling of satiety, which prevents you from bingeing on other high fattening foods. A regular to medium portion of daliya (or dalia) would help keep you full till lunch.

So, without further ado, add daliya or bulgar wheat to your diet and manage diabetes naturally.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
 

Waiting for response to load…

Whole Grains For Diabetes: Load Up On These Superfoods To Manage Diabetes Naturally

For diabetics, how to manage diabetes and keep sugar levels in control is a constant thought in their minds. Maintaining a strict routine and a healthy diet with regular workout may help in attaining normal sugar level. But, it is never as simple as that. It requires a lot of dedication and efforts to manage diabetes naturally. There are no shortcuts to control sugar; paying close attention to your diet may help you speed up the process. Various health experts vouch for the daily consumption of whole grains, considering they are power-packed with essential nutrients required by the human body. In fact, the United States Department of Agriculture (USDA) recommends the adults to consume at least half of their grains as whole grains. Whole grains are rich in fibre that can help delay the absorption of glucose in the blood. This will reduce the chances of spiking blood sugar levels that can be dangerous for diabetics. Furthermore, whole grains like oats and brown rice are deemed as low-glycaemic foods that also prevent spiking blood sugar levels, reducing the chances of developing type-2 diabetes.
 

Here Are Some Of The Whole Grains That May Help You Manage Diabetes:

Ragi
Ragi is known to help control diabetes. The coating of the grain’s seed is abundant in polyphenols and dietary fibres as compared to rice, maize or wheat. The low glycaemic index lessens food cravings and maintains the digestive pace, subsequently, keeping the blood sugar in control. According to Bangalore-based Nutritionist, Dr. Anju Sood, “It is best to add it to your morning meal or have it for lunch in order to keep your system on track the whole day.”

(Also read: 6 Health Benefits Of Ragi)

_{Ragi flour is prepared by either crushing dried grains or spouting, drying and then grinding them.}

Barley
Barley, the ancient grain, may not be that popular as compared to its other whole grain counterparts; however, its health benefits are aplenty. It is not without reason considered to be a superfood. As per the study done by Lund University in Sweden, eating a special mixture of dietary fibres found in barley may help you keep satiated as well as regulate your blood sugar levels.

_{Eating a special mixture of dietary fibres found in barley may help you keep your blood sugar levels in control.}

Brown Rice
Various studies showed that eating four or more servings of white rice in a week leads to an increased risk of diabetes. On the contrary, eating just two servings of brown rice in a week may lower the risk. Brown rice is rich in phytic acid, fibre, and essential polyphenols. It is a source of complex carbohydrate that helps in the slower release of sugars, keeping us healthy. Replacing your daily serving of white rice with brown rice would lead in reduction of the risk of type-2 diabetes.

(Also Read: 9 Health Benefits of Switching to Brown Rice)

_{Brown rice can interfere with absorption of certain minerals in the body.}

Bulgur
A lot of experts believe that bulgur wheat could play a similar role in the diabetes diet when eaten in place of simple, refined carbohydrates. A bowlful of bulgur (or daliya) has a very low glycaemic index; therefore, it does not get absorbed quickly and enables slow release of sugar that aids weight loss too. According to Bangalore-based nutritionist, Dr. Anju Sood, “Daliya is high in fibre that delays digestion. Because the output of sugar is not in big quantum, it is not converted into fat.”

_{A bowlful of bulgur (or daliya) has a very low glycaemic index.}

Oats
Oats are a popular choice as a healthy breakfast for many, especially for diabetics. According to the United States Department of Agriculture (USDA), a half-cup of cooked oatmeal in the morning counts as the equivalent of one-ounce serving of whole grains. Since oats help stabilise blood sugar and reduce risk of type-2 diabetes, diabetics should consume oats regularly. The high fibre and complex carbohydrates slow down the conversion of this superfood to simple sugars. Moreover, beta-glucan delays the fall in blood sugar levels before meals and slows the rise after a meal.

(Also Read: 9 Amazing Benefits Of Oats)

_{Oats are a rich source of complex carbs and soluble fibre.}

Buckwheat
By choosing buckwheat flour instead of regular white flour, you can give a boost to your soluble fibre content, which is considered as an important part of a healthy diabetes diet. Soluble fibre helps regulate blood glucose levels. Another feature that makes buckwheat a superfood is its low glycaemic index (GI). Buckwheat has a GI of 49-51, which makes it a good choice for diabetics, and those suffering from metabolic syndrome and PCOS.

_{Buckwheat a superfood is its low glycaemic index (GI).}

Millet
Many modern dieticians and nutritionists agree that millets are a healthy substitute to rice and wheat, mainly because of their nutritional values and low glycaemic index, which makes them more suitable for diabetics. Nutritionists give it a nod for its high fibre content. Millets are an excellent source of iron and fibre, which gives us one more reason to add it to healthy diabetes diet.

(Also Read: South Indian Millets: How Ancient Grains Are Becoming Trendy Again)

_{Millets are an excellent source of iron and fibre, which gives us one more reason to add it to healthy diabetes diet.}

 So, next time while looking for breads, cereals and tortillas in supermarket, go for the ones that have whole oats, whole rye, or buckwheat flour. The easiest way is to read the lable.

Bulgur Wheat Idli – Diabetic Friendly

This recipe is shared at the event Diabetes Friendly Thursday.

bulgur wheat idli – diabetic friendly

What is Bulgur Wheat?

To explain in a simple way , bulgar wheat is a quick cooking form of whole wheat.

It is in fact made from the kernels of different kinds of wheat, cleaned, parboiled, dried and ground to different sizes. A nutritious and versatile wheat product having more fiber and protein, a lower glycemic index, and higher levels of most vitamins and minerals as opposed to regular white rice, it can surely be considered a perfect whole grain.

So, one can see that it is a good choice not just for diabetics but for everyone.

Any specific reason why its good for diabetics?

Every kind of food we consume can be rendered good or not so good for a person with diabetes, based on its GI or Glycemic Index.

Glycemic Index is nothing but the amount of rise in blood sugar levels after consumption of a particular food.

Therefore foods with additional nutritional elements such as fiber, protein, vitamins, minerals, will render slower breakdown of that particular food thereby causing a slower rise in blood sugar level. Such foods are considered to have a Low GI. One such food is bulgur wheat.

bulgur wheat idli – diabetic friendly

Bulgur wheat idli is one recipe that can be cooked using this whole grain cereal. ‘Idli’ is a steamed, soft, rice and lentil savory cake; a very well known breakfast dish in India. Originally from south India, it is now popular country-wide (even world-wide). Perfect in every way for toddlers to elderly, it is a regular dish cooked in nearly every household.

Although the process involves soaking, fermenting followed by steaming; having become a part of nearly everyone’s life, it need not be considered a tedious task.

This recipe is not very different from any idli recipe. One can swap to this healthier alternative, effortlessly.

If you would wish to check out few other breakfast recipes that I love – pongal, instant dhokla, idli, dosa, rava dosa, tomato upma, kesri bhath, akki rotti, ragi rotti, alu matar paratha, poori, spicy poori, spinach mooli paratha 🙂

Ingredients:

bulgur wheat – 1 cup

de-husked split urad dal – 1/3 cup

rice – 1/3 cup (sona masoori rice)

fenugreek seeds – 1 tsp (methi seeds)

salt to taste

some water to aid in the batter making process

2-3 tsp of oil – just to grease the idli moulds

Method:

bulgur wheat idli – diabetic friendly

take the grains separately as shown

wash, drain, soak with fresh water for 3-4 hrs

grind the bulgur wheat and rice to form a thick, slightly coarse mixture, transfer to a bowl

grind the lentil, fenugreek seeds mixture to a smooth paste

transfer to the same bowl, mix well

mix well and allow it to ferment at a warm place

the next morning, you can see how the batter has risen and has air pockets suggesting good fermentation

grease idli moulds and pour batter in each depression . place in steamer and steam

bulgur wheat idli – diabetic friendly

Bulgur Wheat Idli – Diabetic Friendly

Author:

Easy Bites Online

Recipe type: Breakfast

Cuisine: Indian

steamed bulgur wheat, rice and lentil cake

Ingredients

• bulgur wheat – 1 cup
• de-husked split black gram – ⅓ cup (urad dal)
• rice – ⅓ cup (sona masoori rice)
• fenugreek seeds – 1 tsp (methi seeds)
• salt to taste
• some water to aid in the batter making process
• 2-3 tsp of oil – just to grease the idli moulds

Method

1. take bulgur wheat, rice in a bowl. wash, drain twice with fresh water and soak adding 3-4 times the quantity of water (since it swells as it soaks)
2. wash, drain and soak urad dal and fenugreek seeds separately as you see in the picture
3. after 3-4 hrs, drain out the water saving some for use during grinding
4. grind the bulgur wheat and rice together adding small quantities of water to make a slightly coarse thick mixture. transfer this to a bowl
5. grind the dehusked split black gram with fenugreek seeds separately to form a smooth thick paste
6. now, add this to the same bowl and mix well
7. cover with a lid and place it in a warm place overnight to ferment
8. in the morning, add 2-3 cups of water to the idli steamer or pressure cooker
9. add salt to the batter, mix
10. grease each depression in the idli mould with few drops of oil in each. spread it using your fingers
11. using a rounded ladle, pour small amounts of the batter into each depression filling it ¾, allowing space for it to rise
12. arrange the idli plates on the stand and place it in the steamer. cover with lid
13. steam for 18-20 min if using a simple steamer as mine. note that it takes longer for this kind of idli to cook when compared to normal idlis. if using a pressure cooker, do not place the weight. steam for 12-14 min or until done
14. allow it to rest in the steamer for few minutes. then de-mould them, transfer to a hot case and again allow it to rest for 5-10 min
15. serve with your choice of chutney and/or sambar

Notes

do not add too much water while grinding the grains. add a couple of tablespoons at a time. run the mixer/grinder for short duration. Open, check add little more water if needed. make a thick slightly grainy batter
do not run the mixer/grinder for too long while making a thick batter -this can damage the equipment

once made, place the batter to ferment in a warm place – such as inside an oven with light turned on but not heat. OR place over a radiator

note that it takes longer for this kind of idli to cook as compared to normal idlis
if you notice that the idlis are not fully cooked, place the stand back into the steamer and steam for few more minutes until done.
if they are just slightly soggy in the middle its ok, since it sets if given time

3.2.2885

Bulgur Wheat Idli recipe is one of my contributions to our blog-hop!

Do visit the others for some yummy dishes:)    Jayashree – Evergreen Dishes ;   Piyali – My Tryst With Food And Travel ;  Shubha – Meri Rasoi ; Ritu – Scrumptious Indian Recipes, ;  Poornima – Poorni’s Easy Cookbook ; Vani –  Marudhu’s Kitchen

Related articles across the web

Like this:

Like Loading…

Related

Bulgur What? Easy and Healthy Recipe Featuring Bulgur Wheat – Eat Smart, Move More, Prevent Diabetes

Eating whole grains is an important strategy to achieve and maintain a healthy weight. Whole grains have the bran, endosperm and germ intact while refined grains have the bran and germ removed. Whole grains are higher in fiber, making us feel fuller faster and for a longer amount of time. They also play an important role in reducing chronic disease risk, such as stroke, heart disease, and type 2 diabetes. Examples of whole grains include whole wheat, popcorn, brown rice, wild rice, buckwheat, triticale, quinoa, whole rye and oats, whole grain barley, etc. You can find products in the grocery store that are made with whole grains, but one of the easiest ways to make sure you’re actually getting the whole grain is to eat that specific grain in its original form.

Bulgur is a perfect whole grain option for busy weeknights. Bulgur is steamed and cracked whole wheat – since it’s partially cooked, it’s ready to serve in just a few minutes. Soak 1 cup bulgur in 1½ cup boiling hot water for 7 – 10 minutes and its ready. A good rule of thumb for the proportion of each (the bulgur and the water) is 1/2 cup bulgur per 3/4 cup of water.  Make sure all the water is absorbed into the bulgur grains before eating.

My favorite way to eat bulgur is with sautéed vegetables. I like to use yellow squash, zucchini, and red peppers but you can substitute with any other vegetables you like – 4 cups of chopped & sautéed vegetables mixed with ½ cup cooked bulgur makes enough for 4 people. Add 1 can drained and washed chickpeas to add protein to this dish and make it a complete meal. Season with salt, black pepper, crushed red pepper or any hot sauce of your choice. For my Indian palate, I like to make it spicy and eat with plain yogurt – its delicious!

Let us know if you enjoy eating bulgur – whether it has been on your favorite list already or if you tried it for the first time.

The Benefits of Bulgur – The New York Times

Andrew Scrivani for The New York Times Bulgur and squash kefteh can be made a day ahead and kept in the refrigerator.

In this week’s Recipes for Health, Martha Rose Shulman explores new ways to cook bulgur, an ancient grain from the Middle East that’s especially suitable for today’s busy cook.

Bulgur, which is made from precooked wheat berries, takes only about 20 minutes to reconstitute by soaking or by simmering. It’s also a great substitute for rice because it has more fiber and nutrients and
is also a low glycemic index food. Low glycemic index foods are better for you because they produce only small fluctuations in blood glucose and insulin levels compared with
high glycemic index foods like rice and potatoes.

Here are five ways to cook with bulgur.

Bulgur With Swiss Chard, Chickpeas and Feta: Greens are layered over bulgur for a robust one-dish meal

Bulgur and Lentil Salad: Use French green lentils or black beluga lentils for this salad, as they are more likely to remain
intact while cooking.

Bulgur Pilaf With Dried Fruit and Nuts: This pilaf is lighter than the traditional Middle Eastern version, but still plenty
rich.

‘Cracked Wheat’ Bread: Despite its name, this moist, light bread is made not with cracked wheat but with
bulgur.

Bulgur and Squash Kefteh: This mixture can be formed into patties, but it’s just as wonderful served by the spoonful
from a baking dish.

Bulgur benefits and harms in diabetes – Agro-Alliance

The use of wheat groats is indicated for diabetes mellitus, if the patient is not obese and tolerates gluten. In such cases, bulgur with diabetes can cause drowsiness, dyspepsia or flatulence, and weaken the body. Permission to use the product must be asked from the attending endocrinologist.

Can diabetics eat bulgur? Doctors recommend dishes made from these grains if the above problems are absent, and there are no chronic diseases of the gastrointestinal tract.

Properties

The benefits of bulgur for diabetics:

• improvement of metabolism;
• normalization of digestion;
• cleansing the liver from toxins;
• stabilization of the nervous system;
• relief of stressful situations;
• improving the condition of the skin and hair;

Warning:

• excess grain leads to excess weight;
• gluten may cause an allergic reaction.

Groats contain complex carbohydrates that take a long time to digest, which helps with weight loss.

One serving of cooked bulgur (100 grams) contains *: 31% of the daily value of manganese, about 8% magnesium, 9% vitamin PP, 4% B1, 7% B5. The composition has a positive effect on immunity and the cardiovascular system.

Bulgur with type 1 and 2 diabetes

During illness, it is important to control the diet and the amount of insulin in food.In type 1 diabetes mellitus, the hormone is constantly lacking, it is used in the form of a medicine. The second type of disease is characterized by a periodic lack of insulin. To replenish it, it is usually enough to eat.

Bulgur is beneficial for type 2 diabetics due to the fact that it helps to cleanse the bile ducts. This helps to control the amount of glucose in the blood, increases the effectiveness of the insulin taken. The glycemic index of cereals is taken equal to 45.

Diet

The answer to the question “is it possible to eat bulgur with diabetes” is positive, but only in the composition of dishes or in the form of porridge.The attending endocrinologist shows the diet, determining the permitted foods. Diabetes mellitus significantly limits the diet:

• it is forbidden to take sugar in its pure form, as part of products;
• the use of baked goods is limited;
• carbonated drinks are excluded;
• It is forbidden to drink sweet fruit nectars (does not apply to natural juice).

Can diabetics have sweet cereals? Doctors allow the use of boiled cereals, but without added sugar.For flavor, you can add unsweetened berries, such as currants or cranberries.

Dishes

Bulgur for diabetes is used in a variety of dishes. These include cereals, salads, soups, and any stuffed foods. To boil cereals without preliminary frying, it is necessary to boil water, add grains (in a ratio of 1: 2), cook over low heat for 15–20 minutes (the water must be completely absorbed). At the end of the process, the product is allowed to brew for 5 minutes.For an additional nutty flavor, the groats can be pre-fried in a small amount of oil for 2 minutes.

For cooking in a pan (stewing or frying), you must first let the grains swell: they are placed in warm water for half an hour, periodically warming up. When the cereal increases in size, the water is drained. The resulting product is transferred to a pan and stewed or fried in oil.

Boiled bulgur is used in the form of porridge with berries or without additives, added to salads or minced meat for cutlets.The fried version is used as a side dish. You should consult with your doctor to determine the acceptable use option.

General principles

For diabetics, bulgur is allowed to be consumed in any form. Boiled cereals are complemented with fresh vegetables high in fiber, such as corn, as well as herbs. You can use fruits: chopped fresh apples, pears, apricots, berries. During the season, frozen and dried products are harvested, which are used in the cold season.

Fried groats are complemented with stewed or boiled poultry, fish, lean beef. Bulgur can be stewed in a pan with a little water. This cooking option is indicated for overweight patients. Ready-made cereals are eaten without additives or as part of stuffed vegetables.

Tabbouleh salad

The dish includes boiled cereals. And you will also need: a bunch of mint and parsley, green onions, a couple of garlic cloves, 5-6 cherry tomatoes or 2 standard tomatoes, 1 bell pepper, 1 cucumber, lemon juice and olive oil for dressing.

For cooking, vegetables are washed and cut to the desired size. The groats are boiled for 20 minutes. Bulgur, herbs, chopped vegetables are mixed in a salad bowl and seasoned with lemon juice and oil. If necessary, add salt and spices to taste.

It is necessary to store the salad in the refrigerator, but it is better to eat it immediately after cooking. The dish is complemented with grain bread. Optionally, you can add boiled fish or chicken.

There is an option for preparing a salad, in which vegetables are replaced with fruits.Apples, pears, tangerine wedges, bananas, and a variety of berries will do.

Pilaf

You will need:

• 2 cups bulgur;
• 400 grams of pork;
• carrots;
• onion;
• 3 glasses of meat broth;
• 3 cloves of garlic;
• bunch of greens;
• 150 ml of vegetable oil;
• salt and spices to taste.

For cooking, peel the carrots and onions, wash them and cut them into small cubes. Put a thick-walled cauldron or deep frying pan on the fire. When the container is warmed up, fill it with oil. Pour the onion into the liquid, after 5 minutes the carrots. Remove the fried vegetables, and put chopped pork instead. After 10 minutes add vegetables, salt and spices, after another 3 minutes add broth. When the liquid boils, you need to hide the fire and close the pan. After 10 minutes of stewing, add cereals, and after another 10 minutes remove from heat.Garnish with herbs before serving.

Dessert

Muffins are quite easy to make from cereals. You will need:

• 2 eggs;
• glass of milk;
• 3 tablespoons of vegetable oil;
• 200 grams of bulgur;
• 300 grams of flour;
• 3 teaspoons baking powder;
• thyme.

The cereals are boiled. While it is cooking, beat the eggs in a deep bowl, then add milk, butter, thyme and cooled porridge.The ingredients are mixed, supplemented with flour and mixed again.

Silicone molds are 75% full and placed on a tray. Muffins are baked in the oven at 180 degrees for half an hour. At the end of the allotted time, the cupcakes are pierced with a match or a toothpick. If the dough sticks, the cooking is extended by 5 minutes.

* Data source: USDA SR-23

USDA National Nutrient Database for Standard Reference

glycemic index of boiled bulgur, is it possible to eat cereals with type 2 diabetes, hypoglycemic index, benefits and harms

Bulgur appeared on the market and began to enter the menu of average consumers relatively recently.Until now, even in large cities, cereal is perceived as a curiosity and is not in great demand. Its main consumers today are people with type 2 diabetes and who want to lose weight. However, bulgur has a number of significant advantages over traditional, more common cereals. This contributes to its popularization in a wider circle of consumers.

This article discusses the main points related to the use of cereals and how to include it in your daily diet.

Origin and features

Bulgur came to Central and Eastern Europe from the East and the Mediterranean, where it has been known for more than 4 millennia as an irreplaceable ingredient in many dishes. It had a different name among different peoples (bulgor, burgul, gurgul). Bulgur is a grain of wheat.

Groats are obtained by treating the grains with steam and then drying them under the sun.At the last stage, the grain is sent to crushers, from which, depending on the size of the fraction, either coarse pilavlik is obtained, which is used in side dishes and pilaf, or koftelik (finely ground grain added to dolma or salads). A special feature of bulgur can be considered heat treatment before crushing. This ultimately leads to the fact that boiled bulgur turns out to be crumbly, unlike couscous or semolina.

Bulgur surpasses most cereals in the presence of vitamins and minerals in the composition, as well as in saturation with slow carbohydrates.For example, semolina and wheat flour are predominantly loaded with fast carbohydrates.

Glycemic index

The glycemic index is the ratio of the amount of carbohydrates supplied to the body to the amplitude of the increase in blood sugar following a meal. For the convenience of using this indicator, a scale from 0 to 100 was developed, where the maximum value corresponds to pure glucose.

People who want to eat well try to choose foods with a low (0-15) or medium (16-50) glycemic index.

The hypoglycemic index of this product is low, so it can be used by diabetics.

To calculate the glycemic index, use the volume of the product, which will contain 50 g of carbohydrates. The glycemic load is also calculated.This is a value that takes into account in the calculation not only the source itself, but also its quantity.

The formula for calculating the glycemic load is as follows: GN = (content of pure carbohydrate per 100 g) / 100 * GI. The higher the glycemic load, the stronger the insulinogenic effect of the dish.

The glycemic index of cereals depends on several factors:

• methods of primary processing;
• the size of the fraction after grinding;
• preparation methods;
• recipes for ready meals.

The glycemic index of a finished meal can differ significantly from that of the original product. For example, the GI of oatmeal in milk will be higher than that of dry oatmeal or porridge cooked in water.

GI bulgur (even pre-fried) – less than 45. The index of the product boiled in water is 35 units. In addition, it should be borne in mind that despite the high calorie content in dry form (more than 340 kcal), only 83 kcal per one hundred-gram portion of boiled bulgur.

Use in case of type 2 diabetes mellitus

Diabetes is a serious illness that requires long-term treatment and a strict diet. The diet of a person with such a diagnosis almost always includes cereals, but with this disease it is necessary not only to choose foods with the lowest sugar content, but also to take into account the calorie content and the glycemic index.A sharp increase in blood sugar levels causes hyperglycemia, which puts an increased strain on the internal organs, which can damage them.

Foods with a high GI should be eaten with great care. They need to be cooked exclusively by boiling in water without adding sugars or fats. In this case, the inclusion of such products in the diet in any case should be agreed with the attending physician. Products with an average GI value can be included in the patient’s diet, but their amount must be determined by a doctor and strictly observed in order to avoid complications and deterioration in health.

Safe products are those with a glycemic index of not more than 40 units. Cereals with a similar GI value can be consumed practically without restrictions, since the jump in blood sugar after eating them is minimal.

The glycemic index of bulgur is just below the middle border. It should be used with some caution in type 2 diabetes. However, bulgur quickly gives a feeling of fullness, and it is very difficult to eat a lot of it, despite its pleasant taste.

To reduce the risks, bulgur should be boiled in water, without prior frying. Do not combine it with fatty ingredients or foods high in sugars.

The dish is recommended to be consumed in small portions throughout the day to keep the feeling of fullness and fight overeating.

Contraindications and recommendations

Like any food product, bulgur can be either recommended for use or contraindicated under certain circumstances. The positive aspects of Bulgur include several points.

• Due to the presence of folic acid and the content of vitamin B6, it helps to stabilize the performance of the heart muscle and strengthen blood vessels, reducing the risk of heart attack and stroke.
• The high fiber content is used for the prevention of oncological diseases of the esophagus, gastrointestinal tract and breast.
• The presence of plant fibers prevents stone formation and a general decrease in liver congestion.In addition, fiber has a positive effect on the digestive system as a whole, which improves glucose regulation and enhances the effectiveness of insulin in the treatment of diabetes mellitus.
• The product helps to fill the deficiency of magnesium, phosphorus, sodium, iron and other trace elements in the body.
• The presence of betaine and folic acid in bulgur is an excellent prevention of anemia, disorders in the nervous system and musculoskeletal system. It also prevents osteoporosis and Alzheimer’s disease.
• High concentration of copper prevents such troubles as lethargy, anemia and previously discolored hair.
• Prolonged processing of the product by the body helps to reduce the feeling of hunger, reduce the number of meals and the total calorie content of the diet. It helps in the fight against excess weight and overeating.
• A large amount of fiber helps to speed up metabolism and detoxify the body. Rapid rehabilitation of the body after intense exertion is ensured by the high calorie content of the product.

Contraindications to the use of bulgur include the presence of gluten in the composition, which is a strong allergen. People with a problem with the digestibility of gluten-containing foods are at risk of indigestion, general weakness. You should not use bulgur for ulcers, gastritis and other inflammatory diseases of the gastrointestinal tract. It is not recommended to combine bulgur with cabbage, potatoes or eggs in one recipe. This combination can cause flatulence.

Combination in cooking

Bulgur is a universal product. It can be found as an ingredient in a variety of dishes. He is able to act as a substitute for rice, couscous, pearl barley. Traditionally in the Mediterranean cuisine, from where bulgur came to the European market, it is pre-fried with a small amount of olive or other vegetable oil to give the aroma a nutty flavor and a fuller disclosure of the taste.However, with dietary nutrition, it is better to exclude this method in order to reduce the glycemic index of the finished dish.

Bulgur can also be used as a side dish by simply boiling it. The ratio of water and cereals in this case should be 3: 1. Cooking does not require a large amount of salt or sugar, which improves the digestibility of the dish and does not harm the body.The porridge is crumbly, which makes it possible to use it for cooking cutlets, meatballs, stuffed peppers and zucchini. It can also be added to soups or used as a substitute for rice in pilaf.

Bulgur is combined with meat products, including turkey, fish, seafood and beef. It is an excellent ingredient for salads, combining with any kind of vegetables and root vegetables, it emphasizes the taste of spices well. Bulgur can also be paired with honey, nuts and dried fruits.

For weight loss, it is preferable to combine cereals with beans, peas, zucchini or eggplants. Including bulgur in salty cheese dishes will help you get rid of excess salt and give you a better taste of the main ingredients. In addition, sometimes bulgur can be a constituent element of desserts such as sweets, fruit salads or baked goods (for example, as a filler for pies).

In conclusion, we can say that bulgur, even not being a ubiquitous product, has already taken its rightful place in the diet of many people.Its use is not limited to medical and preventive diets. The use of this product will benefit almost anyone, as it has a positive effect on the well-being and health of the body as a whole.

See below for details.

90,000 glycemic index of boiled bulgur, is it possible to eat cereals with type 2 diabetes, hypoglycemic index, benefits and harms

Bulgur appeared on the market and began to enter the menu of average consumers relatively recently.Until now, even in large cities, cereal is perceived as a curiosity and is not in great demand. Its main consumers today are people with type 2 diabetes and who want to lose weight. However, bulgur has a number of significant advantages over traditional, more common cereals. This contributes to its popularization in a wider circle of consumers.

This article discusses the main points related to the use of cereals and how to include it in your daily diet.

Origin and features

Bulgur came to Central and Eastern Europe from the East and the Mediterranean, where it has been known for more than 4 millennia as an irreplaceable ingredient in many dishes. It had a different name among different peoples (bulgor, burgul, gurgul). Bulgur is a grain of wheat.

Groats are obtained by treating the grains with steam and then drying them under the sun.At the last stage, the grain is sent to crushers, from which, depending on the size of the fraction, either coarse pilavlik is obtained, which is used in side dishes and pilaf, or koftelik (finely ground grain added to dolma or salads). A special feature of bulgur can be considered heat treatment before crushing. This ultimately leads to the fact that boiled bulgur turns out to be crumbly, unlike couscous or semolina.

Bulgur surpasses most cereals in the presence of vitamins and minerals in the composition, as well as in saturation with slow carbohydrates.For example, semolina and wheat flour are predominantly loaded with fast carbohydrates.

Glycemic index

The glycemic index is the ratio of the amount of carbohydrates supplied to the body to the amplitude of the increase in blood sugar following a meal. For the convenience of using this indicator, a scale from 0 to 100 was developed, where the maximum value corresponds to pure glucose.

People who want to eat well try to choose foods with a low (0-15) or medium (16-50) glycemic index.

The hypoglycemic index of this product is low, so it can be used by diabetics.

To calculate the glycemic index, use the volume of the product, which will contain 50 g of carbohydrates. The glycemic load is also calculated.This is a value that takes into account in the calculation not only the source itself, but also its quantity.

The formula for calculating the glycemic load is as follows: GN = (content of pure carbohydrate per 100 g) / 100 * GI. The higher the glycemic load, the stronger the insulinogenic effect of the dish.

The glycemic index of cereals depends on several factors:

• methods of primary processing;
• the size of the fraction after grinding;
• preparation methods;
• recipes for ready meals.

The glycemic index of a finished meal can differ significantly from that of the original product. For example, the GI of oatmeal in milk will be higher than that of dry oatmeal or porridge cooked in water.

GI bulgur (even pre-fried) – less than 45. The index of the product boiled in water is 35 units. In addition, it should be borne in mind that despite the high calorie content in dry form (more than 340 kcal), only 83 kcal per one hundred-gram portion of boiled bulgur.

Use in case of type 2 diabetes mellitus

Diabetes is a serious illness that requires long-term treatment and a strict diet. The diet of a person with such a diagnosis almost always includes cereals, but with this disease it is necessary not only to choose foods with the lowest sugar content, but also to take into account the calorie content and the glycemic index.A sharp increase in blood sugar levels causes hyperglycemia, which puts an increased strain on the internal organs, which can damage them.

Foods with a high GI should be eaten with great care. They need to be cooked exclusively by boiling in water without adding sugars or fats. In this case, the inclusion of such products in the diet in any case should be agreed with the attending physician. Products with an average GI value can be included in the patient’s diet, but their amount must be determined by a doctor and strictly observed in order to avoid complications and deterioration in health.

Safe products are those with a glycemic index of not more than 40 units. Cereals with a similar GI value can be consumed practically without restrictions, since the jump in blood sugar after eating them is minimal.

The glycemic index of bulgur is just below the middle border. It should be used with some caution in type 2 diabetes. However, bulgur quickly gives a feeling of fullness, and it is very difficult to eat a lot of it, despite its pleasant taste.

To reduce the risks, bulgur should be boiled in water, without prior frying. Do not combine it with fatty ingredients or foods high in sugars.

The dish is recommended to be consumed in small portions throughout the day to keep the feeling of fullness and fight overeating.

Contraindications and recommendations

Like any food product, bulgur can be either recommended for use or contraindicated under certain circumstances. The positive aspects of Bulgur include several points.

• Due to the presence of folic acid and the content of vitamin B6, it helps to stabilize the performance of the heart muscle and strengthen blood vessels, reducing the risk of heart attack and stroke.
• The high fiber content is used for the prevention of oncological diseases of the esophagus, gastrointestinal tract and breast.
• The presence of plant fibers prevents stone formation and a general decrease in liver congestion.In addition, fiber has a positive effect on the digestive system as a whole, which improves glucose regulation and enhances the effectiveness of insulin in the treatment of diabetes mellitus.
• The product helps to fill the deficiency of magnesium, phosphorus, sodium, iron and other trace elements in the body.
• The presence of betaine and folic acid in bulgur is an excellent prevention of anemia, disorders in the nervous system and musculoskeletal system. It also prevents osteoporosis and Alzheimer’s disease.
• High concentration of copper prevents such troubles as lethargy, anemia and previously discolored hair.
• Prolonged processing of the product by the body helps to reduce the feeling of hunger, reduce the number of meals and the total calorie content of the diet. It helps in the fight against excess weight and overeating.
• A large amount of fiber helps to speed up metabolism and detoxify the body. Rapid rehabilitation of the body after intense exertion is ensured by the high calorie content of the product.

Contraindications to the use of bulgur include the presence of gluten in the composition, which is a strong allergen. People with a problem with the digestibility of gluten-containing foods are at risk of indigestion, general weakness. You should not use bulgur for ulcers, gastritis and other inflammatory diseases of the gastrointestinal tract. It is not recommended to combine bulgur with cabbage, potatoes or eggs in one recipe. This combination can cause flatulence.

Combination in cooking

Bulgur is a universal product. It can be found as an ingredient in a variety of dishes. He is able to act as a substitute for rice, couscous, pearl barley. Traditionally in the Mediterranean cuisine, from where bulgur came to the European market, it is pre-fried with a small amount of olive or other vegetable oil to give the aroma a nutty flavor and a fuller disclosure of the taste.However, with dietary nutrition, it is better to exclude this method in order to reduce the glycemic index of the finished dish.

Bulgur can also be used as a side dish by simply boiling it. The ratio of water and cereals in this case should be 3: 1. Cooking does not require a large amount of salt or sugar, which improves the digestibility of the dish and does not harm the body.The porridge is crumbly, which makes it possible to use it for cooking cutlets, meatballs, stuffed peppers and zucchini. It can also be added to soups or used as a substitute for rice in pilaf.

Bulgur is combined with meat products, including turkey, fish, seafood and beef. It is an excellent ingredient for salads, combining with any kind of vegetables and root vegetables, it emphasizes the taste of spices well. Bulgur can also be paired with honey, nuts and dried fruits.

For weight loss, it is preferable to combine cereals with beans, peas, zucchini or eggplants. Including bulgur in salty cheese dishes will help you get rid of excess salt and give you a better taste of the main ingredients. In addition, sometimes bulgur can be a constituent element of desserts such as sweets, fruit salads or baked goods (for example, as a filler for pies).

In conclusion, we can say that bulgur, even not being a ubiquitous product, has already taken its rightful place in the diet of many people.Its use is not limited to medical and preventive diets. The use of this product will benefit almost anyone, as it has a positive effect on the well-being and health of the body as a whole.

See below for details.

90,000 glycemic index of boiled bulgur, is it possible to eat cereals with type 2 diabetes, hypoglycemic index, benefits and harms

Bulgur appeared on the market and began to enter the menu of average consumers relatively recently.Until now, even in large cities, cereal is perceived as a curiosity and is not in great demand. Its main consumers today are people with type 2 diabetes and who want to lose weight. However, bulgur has a number of significant advantages over traditional, more common cereals. This contributes to its popularization in a wider circle of consumers.

This article discusses the main points related to the use of cereals and how to include it in your daily diet.

Origin and features

Bulgur came to Central and Eastern Europe from the East and the Mediterranean, where it has been known for more than 4 millennia as an irreplaceable ingredient in many dishes. It had a different name among different peoples (bulgor, burgul, gurgul). Bulgur is a grain of wheat.

Groats are obtained by treating the grains with steam and then drying them under the sun.At the last stage, the grain is sent to crushers, from which, depending on the size of the fraction, either coarse pilavlik is obtained, which is used in side dishes and pilaf, or koftelik (finely ground grain added to dolma or salads). A special feature of bulgur can be considered heat treatment before crushing. This ultimately leads to the fact that boiled bulgur turns out to be crumbly, unlike couscous or semolina.

Bulgur surpasses most cereals in the presence of vitamins and minerals in the composition, as well as in saturation with slow carbohydrates.For example, semolina and wheat flour are predominantly loaded with fast carbohydrates.

Glycemic index

The glycemic index is the ratio of the amount of carbohydrates supplied to the body to the amplitude of the increase in blood sugar following a meal. For the convenience of using this indicator, a scale from 0 to 100 was developed, where the maximum value corresponds to pure glucose.

People who want to eat well try to choose foods with a low (0-15) or medium (16-50) glycemic index.

The hypoglycemic index of this product is low, so it can be used by diabetics.

To calculate the glycemic index, use the volume of the product, which will contain 50 g of carbohydrates. The glycemic load is also calculated.This is a value that takes into account in the calculation not only the source itself, but also its quantity.

The formula for calculating the glycemic load is as follows: GN = (content of pure carbohydrate per 100 g) / 100 * GI. The higher the glycemic load, the stronger the insulinogenic effect of the dish.

The glycemic index of cereals depends on several factors:

• methods of primary processing;
• the size of the fraction after grinding;
• preparation methods;
• recipes for ready meals.

The glycemic index of a finished meal can differ significantly from that of the original product. For example, the GI of oatmeal in milk will be higher than that of dry oatmeal or porridge cooked in water.

GI bulgur (even pre-fried) – less than 45. The index of the product boiled in water is 35 units. In addition, it should be borne in mind that despite the high calorie content in dry form (more than 340 kcal), only 83 kcal per one hundred-gram portion of boiled bulgur.

Use in case of type 2 diabetes mellitus

Diabetes is a serious illness that requires long-term treatment and a strict diet. The diet of a person with such a diagnosis almost always includes cereals, but with this disease it is necessary not only to choose foods with the lowest sugar content, but also to take into account the calorie content and the glycemic index.A sharp increase in blood sugar levels causes hyperglycemia, which puts an increased strain on the internal organs, which can damage them.

Foods with a high GI should be eaten with great care. They need to be cooked exclusively by boiling in water without adding sugars or fats. In this case, the inclusion of such products in the diet in any case should be agreed with the attending physician. Products with an average GI value can be included in the patient’s diet, but their amount must be determined by a doctor and strictly observed in order to avoid complications and deterioration in health.

Safe products are those with a glycemic index of not more than 40 units. Cereals with a similar GI value can be consumed practically without restrictions, since the jump in blood sugar after eating them is minimal.

The glycemic index of bulgur is just below the middle border. It should be used with some caution in type 2 diabetes. However, bulgur quickly gives a feeling of fullness, and it is very difficult to eat a lot of it, despite its pleasant taste.

To reduce the risks, bulgur should be boiled in water, without prior frying. Do not combine it with fatty ingredients or foods high in sugars.

The dish is recommended to be consumed in small portions throughout the day to keep the feeling of fullness and fight overeating.

Contraindications and recommendations

Like any food product, bulgur can be either recommended for use or contraindicated under certain circumstances. The positive aspects of Bulgur include several points.

• Due to the presence of folic acid and the content of vitamin B6, it helps to stabilize the performance of the heart muscle and strengthen blood vessels, reducing the risk of heart attack and stroke.
• The high fiber content is used for the prevention of oncological diseases of the esophagus, gastrointestinal tract and breast.
• The presence of plant fibers prevents stone formation and a general decrease in liver congestion.In addition, fiber has a positive effect on the digestive system as a whole, which improves glucose regulation and enhances the effectiveness of insulin in the treatment of diabetes mellitus.
• The product helps to fill the deficiency of magnesium, phosphorus, sodium, iron and other trace elements in the body.
• The presence of betaine and folic acid in bulgur is an excellent prevention of anemia, disorders in the nervous system and musculoskeletal system. It also prevents osteoporosis and Alzheimer’s disease.
• High concentration of copper prevents such troubles as lethargy, anemia and previously discolored hair.
• Prolonged processing of the product by the body helps to reduce the feeling of hunger, reduce the number of meals and the total calorie content of the diet. It helps in the fight against excess weight and overeating.
• A large amount of fiber helps to speed up metabolism and detoxify the body. Rapid rehabilitation of the body after intense exertion is ensured by the high calorie content of the product.

Contraindications to the use of bulgur include the presence of gluten in the composition, which is a strong allergen. People with a problem with the digestibility of gluten-containing foods are at risk of indigestion, general weakness. You should not use bulgur for ulcers, gastritis and other inflammatory diseases of the gastrointestinal tract. It is not recommended to combine bulgur with cabbage, potatoes or eggs in one recipe. This combination can cause flatulence.

Combination in cooking

Bulgur is a universal product. It can be found as an ingredient in a variety of dishes. He is able to act as a substitute for rice, couscous, pearl barley. Traditionally in the Mediterranean cuisine, from where bulgur came to the European market, it is pre-fried with a small amount of olive or other vegetable oil to give the aroma a nutty flavor and a fuller disclosure of the taste.However, with dietary nutrition, it is better to exclude this method in order to reduce the glycemic index of the finished dish.

Bulgur can also be used as a side dish by simply boiling it. The ratio of water and cereals in this case should be 3: 1. Cooking does not require a large amount of salt or sugar, which improves the digestibility of the dish and does not harm the body.The porridge is crumbly, which makes it possible to use it for cooking cutlets, meatballs, stuffed peppers and zucchini. It can also be added to soups or used as a substitute for rice in pilaf.

Bulgur is combined with meat products, including turkey, fish, seafood and beef. It is an excellent ingredient for salads, combining with any kind of vegetables and root vegetables, it emphasizes the taste of spices well. Bulgur can also be paired with honey, nuts and dried fruits.

For weight loss, it is preferable to combine cereals with beans, peas, zucchini or eggplants. Including bulgur in salty cheese dishes will help you get rid of excess salt and give you a better taste of the main ingredients. In addition, sometimes bulgur can be a constituent element of desserts such as sweets, fruit salads or baked goods (for example, as a filler for pies).

In conclusion, we can say that bulgur, even not being a ubiquitous product, has already taken its rightful place in the diet of many people.Its use is not limited to medical and preventive diets. The use of this product will benefit almost anyone, as it has a positive effect on the well-being and health of the body as a whole.

See below for details.

90,000 glycemic index of boiled bulgur, is it possible to eat cereals with type 2 diabetes, hypoglycemic index, benefits and harms

Bulgur appeared on the market and began to enter the menu of average consumers relatively recently.Until now, even in large cities, cereal is perceived as a curiosity and is not in great demand. Its main consumers today are people with type 2 diabetes and who want to lose weight. However, bulgur has a number of significant advantages over traditional, more common cereals. This contributes to its popularization in a wider circle of consumers.

This article discusses the main points related to the use of cereals and how to include it in your daily diet.

Origin and features

Bulgur came to Central and Eastern Europe from the East and the Mediterranean, where it has been known for more than 4 millennia as an irreplaceable ingredient in many dishes. It had a different name among different peoples (bulgor, burgul, gurgul). Bulgur is a grain of wheat.

Groats are obtained by treating the grains with steam and then drying them under the sun.At the last stage, the grain is sent to crushers, from which, depending on the size of the fraction, either coarse pilavlik is obtained, which is used in side dishes and pilaf, or koftelik (finely ground grain added to dolma or salads). A special feature of bulgur can be considered heat treatment before crushing. This ultimately leads to the fact that boiled bulgur turns out to be crumbly, unlike couscous or semolina.

Bulgur surpasses most cereals in the presence of vitamins and minerals in the composition, as well as in saturation with slow carbohydrates.For example, semolina and wheat flour are predominantly loaded with fast carbohydrates.

Glycemic index

The glycemic index is the ratio of the amount of carbohydrates supplied to the body to the amplitude of the increase in blood sugar following a meal. For the convenience of using this indicator, a scale from 0 to 100 was developed, where the maximum value corresponds to pure glucose.

People who want to eat well try to choose foods with a low (0-15) or medium (16-50) glycemic index.

The hypoglycemic index of this product is low, so it can be used by diabetics.

To calculate the glycemic index, use the volume of the product, which will contain 50 g of carbohydrates. The glycemic load is also calculated.This is a value that takes into account in the calculation not only the source itself, but also its quantity.

The formula for calculating the glycemic load is as follows: GN = (content of pure carbohydrate per 100 g) / 100 * GI. The higher the glycemic load, the stronger the insulinogenic effect of the dish.

The glycemic index of cereals depends on several factors:

• methods of primary processing;
• the size of the fraction after grinding;
• preparation methods;
• recipes for ready meals.

The glycemic index of a finished meal can differ significantly from that of the original product. For example, the GI of oatmeal in milk will be higher than that of dry oatmeal or porridge cooked in water.

GI bulgur (even pre-fried) – less than 45. The index of the product boiled in water is 35 units. In addition, it should be borne in mind that despite the high calorie content in dry form (more than 340 kcal), only 83 kcal per one hundred-gram portion of boiled bulgur.

Use in case of type 2 diabetes mellitus

Diabetes is a serious illness that requires long-term treatment and a strict diet. The diet of a person with such a diagnosis almost always includes cereals, but with this disease it is necessary not only to choose foods with the lowest sugar content, but also to take into account the calorie content and the glycemic index.A sharp increase in blood sugar levels causes hyperglycemia, which puts an increased strain on the internal organs, which can damage them.

Foods with a high GI should be eaten with great care. They need to be cooked exclusively by boiling in water without adding sugars or fats. In this case, the inclusion of such products in the diet in any case should be agreed with the attending physician. Products with an average GI value can be included in the patient’s diet, but their amount must be determined by a doctor and strictly observed in order to avoid complications and deterioration in health.

Safe products are those with a glycemic index of not more than 40 units. Cereals with a similar GI value can be consumed practically without restrictions, since the jump in blood sugar after eating them is minimal.

The glycemic index of bulgur is just below the middle border. It should be used with some caution in type 2 diabetes. However, bulgur quickly gives a feeling of fullness, and it is very difficult to eat a lot of it, despite its pleasant taste.

To reduce the risks, bulgur should be boiled in water, without prior frying. Do not combine it with fatty ingredients or foods high in sugars.

The dish is recommended to be consumed in small portions throughout the day to keep the feeling of fullness and fight overeating.

Contraindications and recommendations

Like any food product, bulgur can be either recommended for use or contraindicated under certain circumstances. The positive aspects of Bulgur include several points.

• Due to the presence of folic acid and the content of vitamin B6, it helps to stabilize the performance of the heart muscle and strengthen blood vessels, reducing the risk of heart attack and stroke.
• The high fiber content is used for the prevention of oncological diseases of the esophagus, gastrointestinal tract and breast.
• The presence of plant fibers prevents stone formation and a general decrease in liver congestion.In addition, fiber has a positive effect on the digestive system as a whole, which improves glucose regulation and enhances the effectiveness of insulin in the treatment of diabetes mellitus.
• The product helps to fill the deficiency of magnesium, phosphorus, sodium, iron and other trace elements in the body.
• The presence of betaine and folic acid in bulgur is an excellent prevention of anemia, disorders in the nervous system and musculoskeletal system. It also prevents osteoporosis and Alzheimer’s disease.
• High concentration of copper prevents such troubles as lethargy, anemia and previously discolored hair.
• Prolonged processing of the product by the body helps to reduce the feeling of hunger, reduce the number of meals and the total calorie content of the diet. It helps in the fight against excess weight and overeating.
• A large amount of fiber helps to speed up metabolism and detoxify the body. Rapid rehabilitation of the body after intense exertion is ensured by the high calorie content of the product.

Contraindications to the use of bulgur include the presence of gluten in the composition, which is a strong allergen. People with a problem with the digestibility of gluten-containing foods are at risk of indigestion, general weakness. You should not use bulgur for ulcers, gastritis and other inflammatory diseases of the gastrointestinal tract. It is not recommended to combine bulgur with cabbage, potatoes or eggs in one recipe. This combination can cause flatulence.

Combination in cooking

Bulgur is a universal product. It can be found as an ingredient in a variety of dishes. He is able to act as a substitute for rice, couscous, pearl barley. Traditionally in the Mediterranean cuisine, from where bulgur came to the European market, it is pre-fried with a small amount of olive or other vegetable oil to give the aroma a nutty flavor and a fuller disclosure of the taste.However, with dietary nutrition, it is better to exclude this method in order to reduce the glycemic index of the finished dish.

Bulgur can also be used as a side dish by simply boiling it. The ratio of water and cereals in this case should be 3: 1. Cooking does not require a large amount of salt or sugar, which improves the digestibility of the dish and does not harm the body.The porridge is crumbly, which makes it possible to use it for cooking cutlets, meatballs, stuffed peppers and zucchini. It can also be added to soups or used as a substitute for rice in pilaf.

Bulgur is combined with meat products, including turkey, fish, seafood and beef. It is an excellent ingredient for salads, combining with any kind of vegetables and root vegetables, it emphasizes the taste of spices well. Bulgur can also be paired with honey, nuts and dried fruits.

For weight loss, it is preferable to combine cereals with beans, peas, zucchini or eggplants. Including bulgur in salty cheese dishes will help you get rid of excess salt and give you a better taste of the main ingredients. In addition, sometimes bulgur can be a constituent element of desserts such as sweets, fruit salads or baked goods (for example, as a filler for pies).

In conclusion, we can say that bulgur, even not being a ubiquitous product, has already taken its rightful place in the diet of many people.Its use is not limited to medical and preventive diets. The use of this product will benefit almost anyone, as it has a positive effect on the well-being and health of the body as a whole.

See below for details.

Bulgur porridge for diabetics – “with what it is eaten” | Home Helper

Although bulgur is not so widely known, many diabetics have already appreciated it and include it in their meals.

Bulgur groats are made from durum wheat by presoaking, boiling, drying, etc. But we are more interested in knowing how it is useful for type 2 diabetes, and how to cook it correctly.

Bulgur groats

Bulgur groats

Porridge from bulgur groats is absorbed for a long time in the body, creating a feeling of satiety, is slowly converted into glucose, accelerates the breakdown of fats, balances blood sugar and cholesterol levels, and has a beneficial effect on the pancreas.

Glycemic index of bulgur boiled in water, no more than 45 units, calorie content – 83 kcal per 100 g.

Bulgur boiled in water

Bulgur boiled in water

How much porridge can you eat

According to the experience of experienced diabetics, not more than 100 g 2-3 times a week, preferably in the evening.

How to cook bulgur porridge

for 1 part of cereal 2 parts of water, salt – optional.

The washed cereal is poured with water, brought to a boil, removed from the heat and wrapped for steaming for 1-1.5 hours.

If you need to quickly cook porridge, then it is cooked within 15 minutes after boiling over low heat.

Frying bulgur before cooking is not recommended for diabetics.

What is it eaten with?

As a side dish with meat or fish, added to cabbage rolls, for stuffing peppers, for making pilaf and soup, salads.

Bulgur salad

Vegetable salad with bulgur

Vegetable salad with bulgur

Boiled and chilled bulgur groats are added to a vegetable salad consisting of tomatoes, cucumbers, bell peppers, green onions, parsley and cilantro, seasoned with lemon oil , salt.

If bulgur is a new dish for you, after taking it, be sure to check the blood for sugar, the reaction of the body is different for everyone.

Pilaf with bulgur

Meat for pilaf is prepared in the usual way: first, onions are fried in vegetable oil, then meat, carrots. It is poured with boiling water, spices are added and stewed until the meat is cooked.

Pilaf with bulgur

Pilaf with bulgur

The washed bulgur groats are laid on top in an even layer, carefully poured with boiling water 1.5-2 cm above the groats.First, it is cooked over high heat, and as water does not appear on the surface, reduce the heat to a minimum. It will take 15-20 minutes until the cereal is ready. Stir the pilaf and let it brew a little.

You can cook vegetarian pilaf with bulgur, but instead of meat, vegetables are used: onions, carrots, tomatoes, peppers, eggplants.

Be healthy, watch your sugar levels, eat a low-carb diet, and don’t forget about physical activity. All this facilitates the course of diabetes mellitus and reduces the risk of its complications.For all questions, consult a specialist.

useful information. The glycemic index of bulgur.

This cereal is made from wheat and belongs to grain products. It provides the body with iron, zinc and niacin, a valuable fiber. Bulgur can be used as breakfast, lunch or dinner, it is used to prepare side dishes and main dishes, baked goods, salads. But if you have diabetes, you should read the information about it before using a new product.Bulgur contains a large amount of carbohydrates, but this does not mean at all that you will have to give up its use.

Bulgur: product glycemic index

People with diabetes need to pay attention not only to the calorie content of a particular product, but also to the glycemic index. The higher it is, the higher the risk of high blood sugar.

The glycemic index of boiled bulgur per 100 grams is 35 units. If the cereal is not cooked, this figure rises to 45 units per 100 grams.Thus, bulgur belongs to foods with an average glycemic index, so it can be consumed by people with diabetes, but in certain quantities.

The glycemic index of cereals can vary depending on the foods you combine them with. We do not recommend combining it with oils, fatty dairy products, fatty meats or fish.

Bulgur in diabetes mellitus: is it possible or not?

Despite its high carbohydrate content, this cereal is considered a healthy grain product for people with diabetes.But in order not to provoke an increase in blood sugar, it must be consumed in small quantities, combined with vegetables and lean meat, fish. After eating, be sure to control your glucose level, so you can determine for sure whether bulgur is right for your body or you will have to exclude it from the diet.

Can bulgur be used for diabetes mellitus? It is possible, but in minimal quantities. A cup of boiled bulgur contains 34 grams of carbohydrates, which is not so little.When you eat carbohydrate foods, your body breaks down the carbohydrates and releases them into the bloodstream as sugar (glucose). Thus, the more carbohydrate the food is, the higher the blood glucose level. With diabetes, the body is unable to properly regulate sugar levels and consuming too many carbohydrates can cause complications.

You will also be interested in our article Is it possible to eat oatmeal with diabetes or not

For most people with diabetes, each meal should contain 45 to 60 grams of carbohydrates, no more.When eating bulgur, you should combine it with low-carb foods like fresh or stewed vegetables, lean meats, or fish. In order not to provoke surges in blood glucose, do not add a lot of salt to cereals. Season bulgur with natural spices and herbs.

Can bulgur be used for type 2 diabetes? Yes, the answer is yes. But remember to control serving sizes as bulgur is high in carbs. When consumed in small amounts, cereals can help lower blood sugar, reduce appetite, and prevent overeating.Bulgur is a whole grain product, unlike white rice and couscous.

Why is bulgur good for diabetes?

1 cup of boiled cereals contains about 8 grams of healthy fiber, which is why the product will be useful for people with diabetes. Fiber helps to reduce the risk of cardiovascular disease, speed up metabolic processes, reduce weight, and regulate blood sugar levels. An adult should consume at least 14 grams of fiber per 1,000 calories in the diet.To increase the fiber content, serve bulgur with vegetables.

Can bulgur be used for diabetes mellitus? The answer is yes, but you should keep it to a minimum and combine it correctly with other foods. You also need to monitor your glucose levels after meals. Perhaps bulgur is poorly tolerated by your body and you will have to stop using it.

Women’s website Delafe.ru

.