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Bulgur
CARBS
25.5g
PROTEINS
5.6g
FATS
0.4g
Quantity: 100g
Glycemic Index: 48
Glycemic Load: 12
Fiber: 4.5g
Key Nutrients: Magnesium, iron, manganese
Health Impact: Bulgur has a moderate glycemic index but a significant carbohydrate content that can raise blood sugar levels, requiring careful management of portion sizes and insulin response.
💉 Suggested Bolus
Pre-bolus 15-20 minutes before consuming to match insulin action with the rise in blood glucose.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, helping to balance the meal and reduce overall glycemic load.
- Avocado salad – Rich in healthy fats and fiber, avocados can help slow the absorption of carbohydrates and stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides a high-protein, low-carb complement to meals, aiding in satiety and blood sugar control.
- Baked salmon – Omega-3 fatty acids in salmon improve heart health and pair well with low-carb sides for a balanced diabetic-friendly meal.
🥄 Smart Substitutes
- Cauliflower rice – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
- Shirataki rice – Very low in carbohydrates and calories, aiding in better blood sugar control.
- Broccoli rice – Provides a nutritious, low-carb alternative that adds fiber and essential nutrients without spiking glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as the body begins to digest the food.
- 30–60 min: Moderate increase in blood sugar could occur due to the carb content in bulgur.
- 2–3 hr: Blood sugar levels may begin to stabilize if paired with fiber-rich, low-carb foods.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Bulgur
Can bulgur be part of a low-carb diet for diabetes?
Bulgur, while lower in carbs than some other grains, is still relatively high in carbohydrates. Consider portion control or substituting with lower-carb alternatives like cauliflower rice.
What are the best ways to prevent a blood sugar spike when eating bulgur?
Pairing bulgur with high-fiber vegetables and lean proteins can help mitigate blood sugar spikes. Also, consider reducing the portion size of bulgur in your meals.
Download the Full Metabolic Intelligence Report (PDF)
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