Bulgar Wheat

• Bulgar wheat is a mixture of the groats (hulled kernels) from different types of wheat that are found in the Middle East, India, or Europe.

• As a whole grain, it is a naturally high-fiber, low-fat, low-calorie vegetarian and vegan food ingredient.

• The wheat is soaked, cooked, and dried, then lightly milled to remove the outer bran and cracked.

• Compared to refined carbohydrate foods made with enriched or refined wheat, bulgur wheat is a much better source of vitamins, minerals, fiber, antioxidants and phytonutrients.

• One cup of cooked bulgur has 151 calories and 6 grams of protein.

• If you eat just 1 cup of cooked bulgur, you’ll get 34 grams of carbohydrates. In addition to energy-providing carbohydrates, the same portion has 8 grams of fiber.

• Bulgur contains some soluble fiber, but about 90 percent of the wheat kernel consists of insoluble fiber. This is the type of fiber that keeps food moving through your digestive tract and prevents constipation.

• Bulgur wheat is naturally cholesterol-free food.

• Bulgur wheat is a very good source of manganese, providing 1.11 mg --or 55.5 percent of the daily value-- per cup.