Convenient breakfast options for millennials who are always on the run usually include a bowl of corn flakes dunked in milk or toast slathered with butter or jam. However, there might be another convenient yet immensely healthy alternative — bulgur wheat porridge.
A dish that springs to mind – when you hear bulgur wheat – is the ubiquitous arabic salad ‘Tabbouleh’, in which the primary ingredient is bulgur. This grain has been commonly consumed in middle-eastern and asian households since ages and re-introducing this power-packed food source into our diets would be the need of the hour for our calorie-conscious generation. It is high on fibre, protein and B vitamins, so weight-loss hopefuls would be more than happy to add it to their diets.
Bulgur wheat is a versatile foodstuff that can be consumed as a breakfast meal in the form of milk porridge topped with berries and nuts. Conversely, one can also add it to their lunch or dinner menus by tossing in nutrient-rich vegetables such as carrot, peas, tomato and peppers along with cooked bulgur wheat and some oil to make a quick stir fry. Another well-known regional dish that is rustled up using bulgur is pilaf, wherein rice is substituted with bulgur.
Here are some of the reasons why bulgur wheat is beneficial for weight-loss:
Fibre, fibre and more fibre!
One of the most striking features of bulgur wheat is its fibrous content. One serving of bulgur wheat contains as much as 18 grams of fibre which aids gut health. Fibre is known to add bulk to the stool, thereby helping bowel regularity. This in turn leads to weigh-loss, as good digestion is key to losing fat.
In addition to this, the wholesome fibre content of bulgur wheat quells frequent hunger pangs by keeping you full for longer periods of time. It takes long to digest and prevents you from bingeing on fatty foods. A bowl of bulgur porridge as your breakfast meal should keep you full till lunch, so adding it to your diet will help you reach your weight-loss goals much faster.
Bulgur has low calorie content
It is extremely low on the calorie meter. One portion of this healthy meal will add just a small amount of calories, around 100, helping you keep your weight in check. Comparatively, a bowl of sugary cereals with milk will add twice the amount of calories.
Bulgur has a low glycemic index
The Glycemic Index (GI) is a number associated with the carbohydrates in a particular type of food that indicates the effect of these carbohydrates on a person’s blood sugar level. A bowl of bulgur wheat contains a very low GI. People suffering from diabetes and hormonal imbalances are advised to have low GI foods, which bulgur wheat falls under. Carbs with low GI value (55 or less) are digested, absorbed and metabolised slowly and cause a gradual rise in blood glucose. Hence, this wonder grain being a low GI food does not get absorbed quickly and enables slow release of sugar that aids weight loss. Since bulgur is high in fibre that delays digestion and as the output of sugar is not in big quantum, it is not converted into fat.
Bulgur is rich in protein
The daily minimum recommendation of protein for men is 56 grams and women 46 grams. This superfood is an excellent source of protein; a bowlful of cooked bulgur wheat will translate to around 6 grams of the important nutrient. There are many boons of including protein; takes long to digest, suppresses hunger pangs, boosts metabolism and activates weight regulating hormones. A higher protein intake actually increases levels of satiety, while reducing your levels of the hunger hormone ghrelin.
Bulgur revs up metabolism
Metabolic rate is the amount of energy (calories) our body burns to maintain itself. It takes the body extra effort to break down whole grains than more refined and processed grains, like the flour ordinarily used to make bread and pasta and rice too. You can help keep your metabolic rate elevated by consuming foods that the body has to work harder to digest. Without surprises, bulgur wheat falls in this category.
The whole grain can protect the body against symptoms of metabolic syndrome like high blood pressure, obesity, and high level of triglycerides. When you consume bulgur on a regular basis, it can help in reducing the risk of both metabolic syndrome and insulin resistance.
Additionally, protein, which bulgur has copious amounts of, in particular stimulates the ‘thermic effect’ of food, which means that the body burns more energy processing dietary protein than it does carbohydrates or fats. The act of digesting protein therefore boosts your metabolism more than other nutrients.
