Download the Full Metabolic Intelligence Report (PDF)
Bulgur wheat
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 wheat has a moderate glycemic index and load, leading to potential moderate spikes in blood sugar, which requires careful management in diabetic diets.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if included in meals.
🍽️ 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, which can help slow digestion and prevent blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Provides a high-quality protein source that helps moderate blood sugar levels.
- Baked Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 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 essential nutrients and fiber with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as the body begins to digest the food.
- 30–60 min: Moderate rise in blood sugar, depending on portion size and individual response.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content slows digestion and glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Bulgur wheat
Can bulgur wheat be part of a low-carb diet?
Bulgur wheat, while lower in carbs than some other grains, still contains a significant amount of carbohydrates. Consider portion control or substituting with lower-carb alternatives.
How does bulgur wheat affect blood sugar compared to refined grains?
Bulgur wheat has a lower glycemic index than refined grains, leading to less pronounced blood sugar spikes. However, it's still higher in carbs than many foods recommended for a low-carb diet.
Download the Full Metabolic Intelligence Report (PDF)
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