The bulgur is processed wheat originating from the Mediterranean and is one of the first processed foods to have been used about 4000 years ago. It is obtained by steaming the wheat, then drying it and breaking the dried grains. Bulgur was originally processed by boiling the wheat in a huge pot for many days to ensure it was well cooked. Then the pot’s contents were spread out on rooftops to dry in the sun.
Once the wheat was completely dried, it was ground into pieces and sorted into sizes for various uses. Bulgur was, and still is, valued because it resists mold, discourages insects, and can be stored for long periods. It has been a staple food in many Middle Eastern countries for millennia and has many names such as “dagan” in Israel; the Romans called it “cerealis” and in the Middle East it is known as “arisah”. It is rich in nutrients and has been used in Ayurveda and holistic healing for its numerous health benefits.
Dried wheat has a higher concentration of protein and carbohydrates compared to unprocessed wheat. It is whole grain and contains many vitamins and minerals including fiber, protein, iron, and vitamin B-6. Additionally:
- Bulgur is rich in magnesium which produces relaxing neurotransmitters. It is used as a sleep aid that calms the mind and nervous system, allowing for long and restful periods of sleep. It is recommended for those who suffer from insomnia and other sleep disorders to add bulgur to their diet.
- As an antioxidant, bulgur contains phytonutrients that reduce mutation of healthy cells and thus the risk of diseases like cancer. It also eliminates inflammation, which relieves stress on the body by reducing the amount of free radicals in the body. Bulgur contains high amounts of zinc, which strengthens the immune system.
- Bulgur increases circulation and protects the body from heart diseases. High in iron, it helps create red blood cells, reducing the risk of anemia and its side effects such as stomach disorders, weakness, fatigue, and disorientation. It is also rich in potassium, lowering blood pressure and reducing strain on the vascular system. It rebalances cholesterol levels in the system by eliminating excess accumulation of omega-6 fatty acids in the arteries.
- High in minerals, bulgur strengthens the skeletal system, thus reducing the risk of osteoporosis. It improves bone density due to the presence of manganese and phosphorus.
- Bulgur helps in the prevention of type 2 diabetes because it regulates the release of insulin in the body and improves blood sugar levels. It is also high in fiber, maintaining a healthy digestive system. It prevents bloating, indigestion, cramps, and constipation and helps regulate bowel movements.
Bulgur is internationally known and used in restaurants and can be found in home pantries worldwide. It has been added to healing foods in many natural methods and Ayurveda recommends bulgur for Pitta and Vata tendencies. It is best known as the main ingredient of tabbouleh.
