Dietitian named cereal you can eat even in evening without worrying about your figure
Which grain can be eaten even in the evening (photo illustrative: Freepik)
Most cereals are not recommended for evening consumption as they are carbohydrates that can adversely affect one's figure. However, this does not apply to bulgur. It effectively satiates the body and enriches it with vitamins from the B group, phosphorus, potassium, calcium, and iron, according to dietitian Svitlana Fus.
What are the benefits of bulgur
"To prepare the cereal, wheat grains are steamed, then dried in the sun, cleaned from husks, and chopped to the required size. In 100 g of bulgur, there is 12 g of protein, about 2 g of fat, 63 g of carbohydrates, and 12 g of fiber. Its calorie content is 340 kcal. In 100 g of cooked bulgur porridge, the amount of all these ingredients is approximately three times less," says the dietitian.
This cereal contains more nutrients and vitamins compared to semolina, couscous, and many other popular cereals because during the production of bulgur, wheat germ is retained.
The grain contains vitamins B (except B12), K, and PP, folic acid, as well as minerals, including phosphorus, potassium, calcium, iron, zinc, manganese, and magnesium.
"Boiled bulgur is digested more slowly and provides a longer-lasting feeling of fullness compared to semolina and couscous. The glycemic index of bulgur is 47, couscous is 65, and semolina is 75 units," explains Fus.
What can you cook bulgur with
It is beneficial to add berries, fruits, or greens to bulgur to enhance the dish's flavor and enrich it with vitamins. A traditional bulgur dish is tabbouleh, a cold boiled grain with greens and fresh vegetables, dressed with lemon juice and olive oil.
"One of the advantages of cooking dishes with bulgur is that even with prolonged boiling, it does not turn into a porridge-like state and does not lose its form, unlike rice or pearl barley," says the dietitian.
Fus notes that, in addition to bulgur, other grains such as barley, millet, buckwheat, and oats are also beneficial.
"Bulgur, like other grains, is a source of carbohydrates. You often hear that carbohydrates are better to eat in the morning and during the day to stock up on energy for physical and mental work and avoid eating them in the evening to prevent weight gain. This is only partially true. I would recommend eliminating simple carbohydrates from the evening meal - sweet fruits and vegetables, dried fruits, honey, and sweets. It is these that should be consumed in the first half of the day. However, a small amount of grain like bulgur can be eaten for dinner," advises the expert.
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