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GI ~ 46


Very Low GI

  • Made out of wheat, bulgur is one of the oldest uses of wheat. The wheat grain is soaked, steam-cooked and then cracked. Remember as discussed in various parts of this website, soaking of grains to get rid of impurities and anti-nutrients is a lost tradition yet is something that should be the norm when preparing grains.
  • It has a very low glycemic index, it is high in insoluble fibre and lignans [converted to phystoestrogens in the bowel - please view the free tutorial titled ‘Lignans’] (McMillan-Price 2008)
  • Because bulgur has already been steam-cooked, final preparation is very easy making this a ‘fast-food’ for the health conscious.
  • It will provide variety for the whole family.
  • Consuming low glycemic grains will not only provide you with long-lasting energy but will protect you against heart disease, numerous cancers and diabetes.

Cooking Bulgur [Very quick cooking time]

  • Very little cooking time is needed.
  • Simply use 1 cup of bulgur and add 2 cups of hot water with or without stock, allow to soak in and voila! It is ready.

What you should know!

  • Wheat is a common allergen especially in children with many common problems associated with wheat sensitivity ranging from recurrent ear infections [otitis media], asthma, eczema, headaches [inc migraines], chronic gastrointestinal problems, lethargy, behavioural problems. (Murray, Pizzorno et al. 2005).
  • Wheat has moderate to large levels of oxalate. Individuals with calcium-oxalate stones should limit their consumption of whole wheat products.

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