Publish Your Article

Health & Fitness

Is bulgur or quinoa more beneficial?

“Quinoa, which has been used frequently in weight loss diets in recent years; In terms of vitamins, minerals and content, bulgur is preferred,” said Endocrine Surgery Specialist Prof. Dr. Yeşim Erbil listed the differences and similarities between the two foods.

Quinoa challenges the throne of bulgur, which we consume as an alternative, as it has a lower glycemic index and more nutritious properties instead of rice. So what are the differences between bulgur and quinoa? Are there any common features? Should quinoa be used in the diet or is bulgur enough? Endocrine Surgeon Prof. Dr. Yeşim Erbil answered all these questions as follows… Bulgur, which we can find all over our country, ranks second after legumes in our diet. It is a very valuable food obtained after cooking and drying wheat and known since 10,000 years ago. The calorie of 100 grams of cooked bulgur is 83 kcal and it contains “gluten” because it is from wheat grains.

Yeşim Erbil

main food of the Incas

Although quinoa looks like a grain, it is not a grain. It is a seed with very high nutritional value and was the main food of the Inca community. The Incas are a civilization that lived in Peru, Ecuador, Bolivia, and Chile in the 1400s before pre-Columbian America. Especially with its thin bulgur-like structure, quinoa has been on the agenda in recent years because it does not contain “gluten”. The calorie of 100 grams of cooked quinoa is 120 kcal and does not contain “gluten” as it is not a member of the grass family.

Which is high in protein?

Quinoa is rich in protein and is one of the few plant foods that contains adequate amounts of all nine essential amino acids. It’s also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and antioxidants. Since the fiber contained in quinoa does not dissolve in water, blood sugar control is weaker than bulgur. Quinoa is known as a protein-based food, but the amount of protein is higher than bulgur. There are 12 grams of protein in 100 grams of bulgur, and 9 grams of protein in quinoa. Both products can be considered rich in terms of vegetable protein.

It is advantageous in terms of carbohydrate content

Quinoa is more advantageous in terms of carbohydrate content. While there are 75 grams of carbohydrates in 100 grams of bulgur, it is 21 grams in 100 grams of quinoa. One-fourth of the carbohydrates in bulgur are fibers, which are indigestible carbohydrates. Quinoa is naturally low in this fiber. Two very important flavonoids in quinoa are very important for health and these are quercetin and kaempferol. In particular, the anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects of quercetin have been shown in studies. Both bulgur and quinoa are rich in folic acid and vitamin B1. Apart from B vitamins, it contains minerals and elements such as magnesium, manganese, copper, zinc, potassium and phosphorus.

Good option for those with gluten sensitivity

We mentioned that bulgur contains gluten because it comes from the family of wheatgrass. Sensitivity to gluten is seen at a substantial rate in the society. Even if the person does not have celiac disease, they may have gluten sensitivity. When consuming foods containing gluten, swelling in the abdomen, abdominal pain, diarrhea or edema on the hands and face should be considered. Before having a test right away, first of all, these products should be removed from the nutrition program and the complaints should be checked. If the complaints are very severe, celiac screening should be done and it would be appropriate for these people to consult a gastroenterologist. It would be more appropriate for people who are not sensitive to gluten or who do not have celiac disease to prefer bulgur, which has been used for centuries in our culture, because of its rich content and because we are familiar with its taste. Quinoa is also a good option for people who have problems with gluten, as it is rich in content and does not contain gluten.

Source From: Sozcu

Related posts
Health & Fitness

Risk of dementia, psychosis and epilepsy: the consequences after two years of covid-19

Health & Fitness

Even nicotine, which gets into clothes and hair, can cause cancer.

Health & Fitness

What are the properties of Canadian and common goldenrod? Check out the recipe for goldenrod honey, tea and syrup. Find out about the contraindications to the treatment

Health & Fitness

9-year-old Kacper was noticed by European clubs. "I played a match in the Portuguese league and scored 4 goals"

Leave a Reply

Your email address will not be published.