Bulgur is best known for its starring role in Tabbouleh Salad. This classic recipe from the Middle East is a healthy and tasty choice for millions of people who live with diabetes or are at risk of developing the disease.
Bulgur contains carbohydrates and is a whole grain food, but it is still a suitable food for diabetics. It is rich in protein, high in fiber and a good source of healthy nutrients.
Due to its high fiber content, bulgur takes longer to be digested, which keeps the blood sugar levels stable. It contains about 4 grams of fiber in half a cup and nearly 3 grams of protein.
Bulgur can be served prepared with nuts and fruit for breakfast or on vegetables for a healthy lunch.
The carbohydrates in bulgur have a direct effect on the blood sugar levels, so counting carbs in portions is considered a good way to keep your blood sugar levels under control, if you have diabetes.
One serving (half a cup) of bulgur contains about 17 grams of carbohydrates.
Another way to eat right with diabetes is through the glycemic index (GI) - a scale of 1 to 100 that shows how fast (or slow) carbohydrates affect your blood sugar.
The carb count counts the total amount of carbs, while the glycemic index counts the quality of the carbs, according to the American Diabetes Association.
Whole grains are ranked lower than refined carbohydrates in the glycemic index table due to their fiber content and are considered to be higher quality carbohydrates.
Check out the permitted recipes for diabetics.