grains

Bulgur Wheat

Medium
48
Glycemic Index
12
Glycemic Load
4/10
Risk Score

Why it affects your blood sugar

Fiber and intact grain structure slow digestion.

Best when

In tabbouleh or as rice substitute.

Avoid when

Large portions without protein.

Recommended pairings

VegetablesLemonOlive oilChickpeas

Better alternatives

Oatmeal
GI: 55GL: 13
Medium
White Rice
GI: 73GL: 30
High
Brown Rice
GI: 50GL: 16
Medium

Nutrition per Serving

Serving size: 1 cup (182g cooked)

Calories151
Carbohydrates34g
Protein6g
Fat0g

Frequently Asked Questions