Bulgur, a forgotten miraculous food

Bulgur. The older ones definitely remember it, while for the younger ones it is probably something unknown. Some of us may remember our grandmothers grinding wheat and making Bulgur or buying it in bulk from the traditional grocery store in their neighborhood. Images now forgotten over time. But now this “poor” and forgotten cereal that has nurtured many generations is returning strongly to its gourmet versions after being classified. to the healthiest and most nutritious foods!

The following article presents everything scientifically substantiated benefits of Bulgur in health but also easy ways to consume it.

What is Bulgur?

Bulgur is a cereal product that comes from breaking wheat grains, mainly hard. That is, it is the grain of wheat cut into smaller pieces (coarsely chopped wheat). However, it may be derived from other cereal grains such as barley or oats, but it has been established that the term oatmeal refers mainly to broken wheat.

Bulgur was and still is a staple food of the ancient Greeks a key component of the Mediterranean Diet. While it has always had an important place on the table of our ancestors in recent decades, it has disappeared as it has been replaced by processed industrial foods (white rice, white pasta, etc.). In recent years, however, it has regained its appearance superfoods and lovers of healthy eating have loved it.

Nutritional value of Bulgur

One cup (180g) of cooked Bulgur contains approximately:

 

Bulgur benefits:

1) Rich in fiber

Bulgur  is rich in dietary or otherwise fiber.  This means that unlike other carbohydrates (such as white rice, white spaghetti, potatoes) they make us we feel full for a long time and avoid unnecessary snacking. Therefore, fiber consumption contributes to better weight management and reduce the risk of obesity.

In addition, thanks to its high soluble fiber content, it improves intestinal motility, helps treat constipation and contributes to the overall intestinal microflora health. It is worth noting that a diet rich in fiber contributes significantly to the prevention of bowel cancer.

2) Bulgur and Low Glycemic Index

Bulgur is a low glycemic index food. This means that when consumed, it does not raise blood sugar levels sharply, unlike white rice and white pasta that have a high glycemic index. This is because it consists mainly of complex carbohydrates that have the ability to provide the body with energy but at the same time break down slowly in the blood.

For this reason low glycemic index foods such as Bulgur are recommended for people with diabetes as they help in better management and prevention of the disease. Combine the Bulgur with a protein source and green salad and enjoy the result.

3) Bulgur, Cholesterol Reduction and Heart

Keeping your blood cholesterol at normal levels is a prerequisite for good heart function. A diet rich in whole grains is a very good ally to reduce “bad” (LDL) cholesterol and the prevention of coronary heart disease. Cereals rich in fiber, such as Bulgur, are an excellent choice for those who want to lower their cholesterol and maintain it at normal levels.

4) Rich source of vitamins and minerals

Bulgur is rich in B vitamins. Vitamin B is found mainly in seed bran and is essential for it good brain function and its proper operation metabolism. In addition, they contribute to the good health of the skin, hair and heart and are involved in the synthesis of neurotransmitters. Vitamin B deficiency is associated with fatigue, cognitive impairment, depression and high stress.

Bulgur is also a very good source magnesium, phosphorus, iron and zinc.

5) High antioxidant activity

Bulgurl is an excellent source phenolic compounds and others antioxidants substances. The presence of antioxidants in our diet is very important as they help to neutralize the free radicals of oxygen that attack the body’s cells. The accumulation of free radicals in the body accelerates the aging process and is responsible for the manifestation of chronic diseases (cancer, diabetes, cardiovascular disease, etc.). Eating foods rich in antioxidants boosts the body’s defenses and protects it from chronic diseases.

Bulgur is also a good source  vitamin E. Vitamin E protects the body from oxidative stress and prevents inflammation in the body.

How can I consume it?

1. The most common way is like rice substitute: Boil the oatmeal in water for about 20-25 min.

See lemonade chicken recipe with oatmeal here

2. In salads

See tabouleh recipe here

3. Fried Bulgur with feta cheese and florina pepper

4. Stuffed Tomatoes with Bulgur

5. In soups

Bulgurs of Antonopoulos Farm

• At Antonopoulos Farm 4 types of Bulgur are produced (zea Bulgur, ptisani Bulgur, Tutankhamun Bulgur and wheat Bulgur). The zeal,  Tutankhamun and the wheat Bulgur come from three different varieties of durum wheat, while the ptigani one comes from barley seed.
•  All Bulgurs of the farm come from old seed varieties rescued and cultivated on the farm with organic way.
• All our Bulgurs are wholemeal.