Bulgur and Diabetes

Bulgur and Diabetes


Glycemic index:


Calories per 100 g:

365 kcal


One efficient way of naturally managing diabetes is by replacing simple sugar meals with complex carbohydrates. 


Diabetes occurs when the body cannot produce sufficient insulin or when the insulin is wrongly used.


Insulin is important for regulating blood sugar, and your body needs it for absorbing glucose. When glucose is not well absorbed in the body. It leads to glucose buildup in the bloodstream, which results in high blood sugar levels over time.


The relation between bulgur and diabetes is that bulgur contains complex carbohydrates that help manage blood sugar more than refined grains. According to the American Heart Association (AHA), bulgur takes a longer time to digest and causes a lower introduction of glucose into the bloodstream.


Nutritional value

  • Protein 12.3 g
  • Carbohydrate 75.9 g
  • Fat 1.3 g
  • Fiber 12.5 g
  • Sugar 0.4 g
  • Cholesterol 0 g

What's So Special About Bulgur?


A lot is special when it has to do with the consumption of bulgur and diabetes. 


Bulgur contains a lot of fibers and other healthy nutrients. And it is a whole grain, meaning the entire wheat - the germ, endosperm, and bran can be consumed. 


It is also much better for a person with diabetes to consume bulgur as it results in less spike in blood sugar.


The high fiber content makes it longer to digest, thus maintaining a stable sugar level. According to the United States Diabetes Association, a half cup serving of bulgar contains about 4 grams of fiber and almost 3 grams of protein.


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How Bulgur Conditions Diabetes


Bulgur has a positive effect on blood sugar, and it is a good way to maintain your blood sugar level. The daily carb serving is about 15 grams, and consuming half a cup of bulgur gives about 17 grams of carbohydrate, according to the Centers for Disease Control and Prevention.


The Archives of Internal Medicine study also reveals that replacing white rice with whole grain could reduce the risk of diabetes to as little as 36 percent.


The glycemic index, which considers the quality of the carb also, shows how carbs affect your health. Whole grain, on a scale of 1 to 100, is lower than refined carbs as they have a higher-quality carb.


So, bulgur can be used to replace other less-healthy carbs that can be harmful to your health.


Bottom Line


Bulgur is a whole grain packed with various vitamins, minerals, and fibers. Bulgur and diabetes are related in that bulgur is a healthy meal to lower blood sugar. 


But if you are consuming bulgur, ensure to mix it with other nutrients like proteins, veggies that your body needs.


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