Bulgur vs Brown Rice – Sunnyland Mills (2024)

FAQs

Bulgur vs Brown Rice – Sunnyland Mills? ›

Bulgur's Nutritional Edge over Brown Rice

Yellow Bulgur: It is the most common variety of bulgur wheat in the world. Yellowish colour is due to its raw material and durum wheat's natural colour. Brown Bulgur: Brown bulgur is produced from red wheats. It is softer but has a stronger taste to the yellow bulgur.

When we first made this particular tabbouleh recipe, we were looking for a bulgur substitute that would be gluten free, yet would still hang on to the spirit and flavors of this iconic Levantine recipe. Brown rice did the trick!

Bulgur wheat is likely safe for consumption. However, increasing the amount of whole grains consumed on a daily basis, though beneficial for overall health, might increase the amount of bloating and gas developed.

You can also try drinking more water to help digest the fiber. Some people, such as those with gluten allergies, shouldn't eat bulgur. Others who experience poor tolerance and adverse digestive effects from bulgur should avoid it or limit their intake.

Bulgur makes the top of the list as the grain with the lowest number of net carbs per serving. It is an ancient grain that packs a nutritional punch into each nutty bite. Try it as a rice substitute or add to soups and salads.

Quinoa is high in iron, manganese, phosphorus, magnesium, and zinc. Plus, it contains high levels of calcium, potassium, and selenium. Overall, quinoa has 3 to 4 times more nutrients than brown rice. Winner: Quinoa.

Both bulgur and quinoa are healthy whole grains that offer a lot of nutritional benefits. Both have a lot of fiber, plant protein, and various vitamins and minerals. They each have moderate glycemic indexes, but quinoa has a slightly lower glycemic index. Bulgur has fewer calories per serving than quinoa does.

Bulgur is a whole grain that is low on the glycemic index, which means it does not cause a rapid spike in blood sugar levels. Therefore, it is unlikely to cause a significant spike in insulin levels.

What are the risks of bulgur? ›

Population exposure–risk assessment. Individual risks (Section 3.4) have shown that neither chronic–toxic nor carcinogenic risk levels associated with bulgur ingestion are significant.

One of the most important health benefits of bulgur is its anti-inflammatory action. Regular eating of the bulgur flour helps alleviate chronic inflammation, thereby protecting against many diseases.

Weight Management

High-fiber diets also help slow the absorption of fats and sugars in the small intestine, which helps your body manage blood sugar levels and increase metabolism. As a high-fiber food, bulgur wheat makes an excellent addition to a fiber-rich, low-fat diet and can help anyone manage their weight.