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Whole Grain Benefits

Nutrition, Benefits and How to Cook It

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Bulgur wheat is a popular ingredient in many traditional Middle Eastern dishes – and for good reason.

This nutritious cereal grain is easy to prepare and has several potential health benefits.

This article explains everything you need to know about bulgur wheat, including its nutrients, benefits, and how to cook with it.

Bulgur is an edible grain made from dried, cracked wheat – most commonly durum wheat, but other types of wheat as well.

It is parboiled or partially cooked so that it can be cooked relatively quickly. When cooked, it has a consistency similar to that of couscous or quinoa.

Bulgur is considered whole grain, which means that all of the wheat kernel – including the germ, endosperm, and bran – is eaten.

Bulgur has its origins in the Mediterranean and can be traced back thousands of years. To this day, it is a staple ingredient in many Middle Eastern and Mediterranean dishes.

summary

Bulgur is an edible grain made from parboiled, cracked wheat. Its texture is similar to quinoa or couscous.

Bulgur is not only tasty and quick to prepare, but also very nutritious.

Because it is a minimally processed grain, it retains higher nutritional value than more refined wheat products.

Bulgur contains a wide variety of vitamins and minerals, as well as a significant amount of fiber. In fact, a single serving provides over 30% of the daily reference intake (RDI) for that nutrient (1, 2).

Bulgur is a particularly good source of manganese, magnesium and iron and is also slightly lower in calories than comparable whole grain products such as brown rice or quinoa (2, 3, 4).

A 1 cup (182 grams) serving of cooked bulgur provides (2):

  • Calories: 151
  • Carbohydrates: 34 grams
  • Protein: 6 grams
  • Fat: 0 grams
  • Fiber: 8 grams
  • Folate: 8% of the FDI
  • Vitamin B6: 8% of the FDI
  • Niacin: 9% of the RDI
  • Manganese: 55% of the RDI
  • Magnesium: 15% of the RDI
  • Iron: 10% of the RDI

summary

Bulgur wheat provides a variety of nutrients and is a particularly good source of manganese, magnesium, iron and fiber.

Regular consumption of high-fiber whole grain products like bulgur is linked to several health benefits, including disease prevention and improved digestion.

Promotes heart health

Getting enough fiber-rich foods – like whole grains, fruits, and vegetables – can promote heart health.

One review found that people who consumed 3–7.5 servings (90–225 grams) of whole grains per day had a 20% reduction in lifelong heart disease risk (5).

Hence, consuming whole grains like bulgur could offer some heart protective benefits.

Supports healthy blood sugar control

Compared to refined grains, whole grains are associated with a reduced blood sugar response and lower insulin levels. Some research suggests that whole grains may also improve overall insulin sensitivity (6).

While fiber is often blamed for these effects, plant compounds in whole grain products can also play an important role (6).

Bulgur wheat is a rich source of fiber and phytonutrients that can help improve your blood sugar control (7).

Supports digestion and intestinal health

Regular consumption of whole grain products like bulgur can promote the growth of healthy gut bacteria (8).

These bacteria produce short-chain fatty acids that aid intestinal health and proper digestive function (8).

In addition, getting enough fiber-rich foods like bulgur can also be effective in treating and preventing digestive problems like constipation (9).

Promotes weight loss

Although a variety of factors affect weight, numerous studies link higher fiber intake to weight loss and a decreased tendency to gain weight (10).

Overall, it is still unclear how fiber affects weight. In some people, eating fiber leads to increased satiety and thus reduced caloric intake, but it can also play a role in lowering the total amount of energy that is absorbed from food (10).

Consuming bulgur with other high fiber foods as part of a balanced diet can support a healthy weight.

summary

Because bulgur is a high fiber whole grain, it can have beneficial effects on heart health, weight loss, blood sugar control, and digestive health.

Bulgur wheat is very easy to prepare.

It is available in fine, medium or coarse versions and takes 3–20 minutes to cook, depending on the type. The coarser the grain, the longer the cooking time.

The cooking process is similar to that of rice or couscous in that boiling water is used to soften the grain. For each part of bulgur, you usually need about two parts of water.

Bulgur has Mediterranean origins and remains a staple in Middle Eastern cuisine.

It is often used in salads – such as tabbouleh – or pilafs, along with herbs, vegetables, spices, and sometimes other grains.

It can be used as a base for porridge with oats or in soups, stews and chilli.

You can also use it in almost any recipe that calls for rice, couscous, or a similar cereal.

Bulgur is relatively easy to find and relatively inexpensive in any major grocery store. You can likely find it in the bulk materials section or on other types of whole grains. It can also be placed on the shelf with other Middle Eastern items.

summary

Bulgur cooks quickly and is very versatile. It is great for salads, soups and pilafs and can also be used as a substitute for rice or couscous in almost any recipe.

While bulgur is healthy for many people, it may not be the best choice for everyone.

Because bulgur is a wheat product, anyone with a wheat or gluten allergy or intolerance should not eat it.

Some people with chronic bowel disease such as inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS) may not tolerate bulgur due to its insoluble fiber content. If you’re not sure, start with a small amount to see how your body reacts (11, 12).

If you have acute gastrointestinal symptoms due to an infection or illness, it is best to wait for your symptoms to improve before introducing high-fiber foods like bulgur to avoid worsening your illness (11).

Finally, if you eat a lot of fiber and experience poor tolerance to high fiber foods, it may be helpful to cut these foods down and introduce them slowly and in smaller amounts until your tolerance improves.

summary

Certain people, such as those allergic to wheat products, shouldn’t consume bulgur. Others may experience poor tolerance at first and should avoid this or simply reduce their consumption.

Bulgur is a whole grain made from cracked wheat. It’s packed with vitamins, minerals, and fiber.

High-fiber foods like bulgur can reduce the risk of chronic illness, promote weight loss, and improve digestion and intestinal health.

It’s easy to cook and can be added to many dishes including salads, stews, and breads.

If you want to try bulgur wheat, make sure you consume it as part of a healthy, balanced diet to ensure you are getting all of the nutrients your body needs.

Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction

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In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.

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Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”

The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.

Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.

Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.

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Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.

A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.

In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.

Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.

“Half of the grains that a person consumes every day should come from whole grain products.”

David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.

“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”

The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.

The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.

The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.

“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”

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Whole Grain Benefits

Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young

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Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.

The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.

“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.

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Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.

Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.

“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”

She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “

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Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten - key ingredients found in most commercially made breads.  (iStock)

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)

Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.

“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “

EXPERT CALLS BRADY’S DIET ‘SKETCHY’

It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told Boston.com that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.

“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

Gluten is a protein found in various types of grain, including wheat, barley, and rye.
(iStock)

She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”

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Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.

“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”

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Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.

While there are benefits to not overeating, most people don't need to cut out carbohydrates or gluten to stay healthy.

While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.
(iStock)

“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”

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In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.

“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”

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Brady’s representatives did not immediately respond to Fox News’ request for comment.

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Whole Grain Benefits

What Is Cellulose and Is It Safe to Eat?

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Cellulose is a fiber found in fruits, vegetables, and other plant foods as part of a plant’s cell walls. It occurs in tree bark and in the leaves of a plant.

When you eat plant foods, you are consuming cellulose. But you may not know that cellulose fiber is also being removed from plants to be used as an additive in many other foods and sold as dietary supplements (1).

This article provides an overview of cellulose, where it is commonly found and whether it is safe to consume.

Cellulose consists of a number of sugar molecules that are linked together in a long chain. Since it is a fiber that forms plant cell walls, it is found in all plant foods.

When you ingest foods that contain it, the cellulose stays intact as it travels through your small intestine. Humans do not have the enzymes needed to break down cellulose (1).

Cellulose is also an insoluble fiber and does not dissolve in water. When consumed, insoluble fiber can help push food through the digestive system and aid in regular bowel movements (2).

In addition to their role in digestive health, fiber like cellulose can also be beneficial in other ways. Studies suggest that high fiber intake may reduce the risk of various diseases, including stomach cancer and heart disease (3).

summary

Cellulose is an indigestible, insoluble fiber found in fruits, vegetables, and other plants.

Fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant-based foods contain varying amounts of cellulose. The skin of plant foods usually contains more cellulose than the pulp.

Celery in particular has a very high cellulose content. If you’ve ever got stringy pieces of celery between your teeth, you’ve felt cellulose in action (4).

Cellulose is also a common food additive. In this use, it is obtained either from wood or waste from the production of plant-based foods such as oat shells or peanut and almond shells (1).

Other names for cellulose added to food include:

  • Cellulose rubber
  • microcrystalline cellulose
  • Sodium carboxymethyl cellulose
  • microcrystalline cellulose

Cellulose can be added to grated cheese or dried spice mixes to prevent lumps. It’s also found in some ice creams and frozen yogurts, especially low-fat varieties, to thicken or blend the product and add thickness without fat (1).

Bread products can be fortified with cellulose to increase their fiber content. Additionally, cellulose can add bulk to nutritional or low-calorie foods like meal replacement shakes so that they become filling without adding to total calories (1).

It’s worth noting that fiber is generally added to many foods, even things like yogurt and ground beef. If you are interested to see if the products you have bought contain cellulose or other added fiber, check the ingredients list.

Finally, cellulose is available in the form of dietary supplements. Cellulose supplements often contain a modified version of cellulose that forms a gel in the digestive tract.

Manufacturers of these supplements claim that they will help you fill your stomach, lower your caloric intake, and promote weight loss (2, 5).

However, it is unclear whether cellulose preparations meet their requirements.

A manufacturer-sponsored study of the weight loss effects of the cellulose supplement Plenity found that people who took the supplement lost more weight than those who took a placebo after 24 weeks. However, further long-term studies are required (5).

summary

Cellulose is found in all plant-based foods and in the form of dietary supplements. It is a common food additive and is found in ice cream, grated cheese, and dietary foods, among others.

Eating cellulose – especially from whole fruits and vegetables, grains, beans, and other plant-based foods – is generally considered safe.

All of the possible disadvantages of cellulose are related to the side effects of consuming too much fiber. In general, if you eat too much cellulose, fiber, or take cellulosic supplements, you may experience:

  • Flatulence
  • Upset stomach
  • gas
  • constipation
  • diarrhea

Current dietary guidelines recommend that adults consume at least 25 grams of fiber per day from food, but may require more or less depending on age, gender, and personal needs (6).

If you are following a high-fiber diet or increasing your fiber intake, you should drink plenty of water to avoid unpleasant side effects. Exercise can also help.

Those on a low-fiber diet should limit their intake of cellulose. People with a health condition that affects the digestive system, such as: B. Inflammatory Bowel Disease (IBD) also need to watch out for cellulose in food.

Cellulose as a food additive is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). The amounts of cellulose currently used in food are not considered to be hazardous to humans (7).

Keep in mind, however, that getting fiber from whole plant foods is usually better than getting it from additives or supplements. In addition to fiber, these foods provide many other beneficial nutrients and compounds.

Before adding any cellulosic supplements to your diet, it is best to speak with a doctor.

summary

Consuming cellulose from foods, supplements, or additives is likely to be safe for most people. However, too much of it can lead to side effects that come with excessive consumption of fiber such as gas, gas, and abdominal pain.

Cellulose is a type of fiber that forms the cell walls of plants. When you eat plant foods, you are eating cellulose.

Many other foods, from grated cheese to low-calorie or diet foods, have cellulose added to support various properties. Cellulose also exists in the form of dietary supplements.

It is generally safe to consume cellulose. However, if you eat too much cellulose or fiber, you may experience nasty side effects such as gas and gas.

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