Why you should definitely eat bulgur and how to cook it correctly: an expert's answer

Bulgur is a nutritious and healthy cereal that contains 12 g of protein, about 2 g of fat, 63 g of carbohydrates and 12 g of fiber per 100 g, and has a caloric content of 340 kcal. In 100 g of bulgur porridge, the amount of all these components is about 3 times less.

Nutritionist Svitlana Fus shared on Instagram the benefits of bulgur and how to cook it properly to make it healthy.

"To make bulgur, wheat grains are steamed, then dried in the sun, peeled from their hulls and crushed to the desired size. Bulgur contains vitamins B (except for 12), K and PP, folic acid, as well as minerals, including phosphorus, potassium, calcium, iron, zinc, manganese, and magnesium," Fus explained.

How best to cook bulgur

"One of the advantages of cooking with bulgur is that even after prolonged cooking, it does not boil to a mushy state and does not lose its shape, like rice or barley. Boiled bulgur digests more slowly and creates a feeling of satiety for longer, compared to semolina and couscous. The glycemic index of bulgur is 47, couscous is 65, and semolina is 75 units," the nutritionist said.

What to eat bulgur with to make it even healthier

"It is useful to add berries, fruits or greens to bulgur to improve the taste of the dish and saturate it with vitamins. A traditional bulgur dish is Tabule salad, cold boiled cereal with herbs and fresh vegetables, dressed with lemon juice and olive oil," the expert advised.

When is it better to eat bulgur dishes

"Let me remind you that bulgur, like other cereals, is primarily carbohydrates. You often hear that it is better to eat carbohydrates in the morning and afternoon to gain energy for physical and mental work and, most importantly, not to eat in the evening. I would advise you to remove simple carbohydrates from your evening meal, first of all, sweet fruits and vegetables, dried fruits, honey, sweets. They should be consumed in the morning. You can have bulgur for dinner!" the expert summarized.

You can also find recipes on OBOZ.UA:

• Bulgur in Turkish style
• Pilaf with bulgur and beets
• Bulgur with vegetables