Wheat germ is often used as a dietary supplement because it is rich in iron, B- vitamins, vitamin E, and the antioxidant selenium. Reduce heat to low, cover and simmer for at least 90 minutes, until grains are tender. It is particularly high in vitamin E, folate, and minerals like zinc, magnesium, and phosphorus. Reduce heat, cover and simmer for appropriate amount of time (up to 25 minutes for cracked wheat and up to 15 minutes for bulgur). Sugar Wheat bran has no simple sugars and wheat germ contains a minimal amount. In fact, you dont even have to fully boil bulgur. Red rice. Some research indicates that whole grains may improve overall insulin sensitivity, too (10, 12). 2022 Holy Peas. The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals. Guide to Whole Grains | Whole Foods Market Try eating it as part of a balanced diet to ensure youre getting all the nutrients your body needs. are clickable links to medically peer-reviewed studies. An easy way to tell if a food product is high in 100% whole grains is to make sure it is listed first or second in the ingredient list. [6], A meta-analysis of seven major studies showed that cardiovascular disease (heart attack, stroke, or the need for a procedure to bypass or open a clogged artery) was 21% less likely in people who ate 2.5 or more servings of whole-grain foods a day compared with those who ate less than 2 servings a week. Sunflower Seeds vs White Beans: Difference & Similarities. It contains mostly starches. Bulgur provides a good dose of the fiber you need daily in order to maintain regular bowel movement. When researcherslooked at the oxalate levels of different whole grain products in a study published in theJournal of Agricultural and Food Chemistry, they found that whole wheat durum grains (including bulgur), wheat flakes and flour contributed high levels of oxalates to the average persons diet. Theres less sugar in bulgur than in wheat germ, 60% precisely. The benefits of bulgur wheat include 4 grams of protein and 5 grams of fiber per 1/4 cup serving, as well as vitamins and minerals including calcium and iron. Bulgur wheat does naturally contain some oxalate compounds, which compared to other grain products are actually present at high levels. Wheat germ has 23.2 grams of protein per 100 grams, while bulgur has 12.3 grams of protein per 100 grams.
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