Both bulgur wheat and rice are nutritious grains that can be included as part of a healthy diet. When comparing the nutritional profiles of bulgur wheat and rice, one key difference is their carbohydrate content. For those looking to reduce their carb intake, bulgur wheat may be the better choice as it contains fewer carbs per serving than most types of rice.
What is bulgur wheat?
Bulgur wheat, sometimes simply called bulgur, is a whole grain made from durum wheat. It’s created by parboiling, drying, and cracking durum wheat kernels. This processing breaks up the starch structure of the wheat, making it quicker to cook than most other whole grains.
Bulgur wheat has a nutty, earthy flavor. It’s commonly used in tabbouleh salad and can also be used as a base for pilafs, cereal, soups, and more.
Some key nutrients found in bulgur wheat include:
– Dietary fiber
– B vitamins
– Manganese
– Magnesium
– Iron
– Zinc
– Potassium
The exact nutritional profile of bulgur wheat varies slightly based on the grain size. In general, a 1⁄4 cup uncooked serving provides around:
– 76 calories
– 17 grams carbs
– 4 grams fiber
– 4 grams protein
What is rice?
Rice is a versatile cereal grain that comes in several forms, including white rice, brown rice, black rice, red rice, and wild rice. The most commonly consumed types are white and brown rice.
White rice is created by removing the outer bran and germ layers of the rice kernel. This leaves mostly the starchy endosperm, so white rice is lower in fiber and certain vitamins and minerals compared to whole grain brown rice.
Brown rice has the bran and germ layers left intact, giving it a chewier texture and more nutritious profile. Brown rice contains nutrients like:
– Manganese
– Selenium
– Magnesium
– Phosphorus
– Thiamine
– Niacin
The carb count in rice can vary based on the type and serving size. In general, a 1⁄4 cup uncooked serving of rice provides:
– White rice: About 21 grams carbs, 0 grams fiber, 4 grams protein
– Brown rice: About 22 grams carbs, 2 grams fiber, 3 grams protein
Carb and calorie comparison
When comparing bulgur wheat and rice, bulgur wheat tends to contain fewer carbs and calories than an equal serving of white or brown rice.
For example, a 100 gram serving of each provides:
| Grain | Calories | Total Carbs | Fiber |
|---|---|---|---|
| Bulgur wheat | 332 | 68g | 12g |
| White rice | 365 | 79g | 1g |
| Brown rice | 370 | 77g | 4g |
As shown, bulgur wheat contains fewer total grams of carbohydrates per 100 gram serving compared to both white and brown rice. It also contains significantly more fiber.
This nutrient profile means bulgur wheat has a lower glycemic index than rice, meaning it causes a slower, more gradual rise in blood sugar.
Carb count in cooked grains
The carb count can also vary based on how the grains are cooked.
Rice expands in size significantly when cooked. The carb count remains similar, but the serving size by volume increases.
For example, 100 grams dry white rice makes about 240 grams cooked rice. So while 100 grams dry white rice has 79 grams carbs, a 100 gram serving of cooked white rice has only about 33 grams carbs.
Bulgur wheat, on the other hand, does not expand nearly as much during cooking. A 100 gram serving of dry bulgur makes about 150 grams cooked.
So when comparing equal servings of cooked grains, bulgur wheat has even fewer carbs than rice:
| Grain (cooked) | Calories | Total Carbs | Fiber |
|---|---|---|---|
| Bulgur wheat (150g) | 140 | 29g | 5g |
| White rice (150g) | 138 | 33g | 0.5g |
| Brown rice (150g) | 139 | 32g | 2g |
So a 150 gram serving of cooked bulgur wheat contains around 29 grams of carbs, while the same amount of white or brown rice contains around 32-33 grams carbs.
Glycemic index
The glycemic index (GI) is a measure of how quickly a food causes increases in blood sugar. Foods are ranked on a scale of 0 to 100 based on how they compare to pure glucose.
Foods with a higher GI cause faster spikes in blood sugar. Foods with a lower GI cause a more gradual rise in blood sugar.
Bulgur wheat has a lower GI than both white and brown rice. The GI for bulgur wheat is 48, compared to 64 for brown rice and 73 for white rice.
This means bulgur wheat will cause a slower, more steady rise in blood sugar than rice, making it preferable for those with diabetes or prediabetes who want to control their blood sugar levels.
Fiber content
Bulgur wheat is also higher in dietary fiber than most types of rice.
Fiber moves slowly through the digestive tract undigested, helping promote fullness and regular bowel movements. Soluble fiber can also help reduce cholesterol levels.
A 100 gram serving of bulgur wheat contains 12 grams of fiber, while white rice contains just 1 gram and brown rice 4 grams.
So choosing bulgur over white or even brown rice can help increase fiber intake.
Other nutrition differences
In addition to fewer carbs and more fiber, bulgur wheat also provides higher amounts of certain other nutrients than white rice, including:
– Vitamin B6
– Magnesium
– Iron
– Zinc
– Potassium
However, rice does contain more of some vitamins and minerals. Brown rice, in particular, provides higher amounts of:
– Manganese
– Selenium
– Niacin
So while bulgur wheat has some nutritional advantages due to its lower carb content and higher fiber, rice does provide significant nutrition as well.
Arsenic in rice
One concern with frequent rice consumption is exposure to arsenic. Rice plants tend to take up higher levels of inorganic arsenic from soil and water compared to other grains.
Bulgur wheat contains much lower levels of arsenic compared to rice. Therefore, bulgur may be the safer choice for those concerned about chronic arsenic exposure from rice.
However, arsenic levels can vary significantly depending on where rice is grown. White basmati rice from California, India, and Pakistan tends to be lowest in arsenic.
Cooking and recipes
Bulgur wheat makes a quick-cooking alternative to rice in a variety of dishes:
– Stir bulgur into soups, stews, and chili in place of rice.
– Use bulgur in stuffed peppers, stuffed cabbage rolls, or vegetarian burgers for added nutrition and fiber.
– Make tabbouleh salad with bulgur, tomatoes, parsley, mint, lemon, and olive oil.
– Use bulgur in pilafs, paired with sauteed veggies, beans, herbs, and seasonings.
– Add bulgur to muffins, breads, or breakfast cereals for whole grain goodness.
– Substitute half the rice called for in a recipe with bulgur to reduce the carb content.
Cooking bulgur wheat is simple:
1. Bring water or broth to a boil. Use a 2:1 liquid to grain ratio.
2. Add bulgur and return to a boil.
3. Cover, reduce heat, and simmer for 10-12 minutes until tender. Fluff with a fork.
The grains should become chewy and have absorbed most of the liquid. You can allow extra cooking time for a creamier consistency.
Cost and availability
Both bulgur wheat and rice are widely available at most grocery stores. Bulgur wheat can typically be found in the rice or cereal aisles.
Bulgur wheat tends to be comparable in price or slightly more expensive per pound than white rice. Brown rice is often a bit pricier than white.
However, since bulgur may be used as a 1:1 substitute for rice in recipes, the nutritional benefits can make it a smart budget choice for those looking to reduce carbs or increase fiber intake compared to white rice.
Downsides of bulgur wheat
While bulgur wheat has some nutritional advantages over rice, there are a few downsides:
– Bulgur has a chewier, heartier texture than white rice and lacks the sticky texture of brown rice. Some may dislike the consistency.
– Bulgur wheat is not gluten-free due to containing wheat. Those with celiac disease or gluten intolerance cannot eat it.
– The bran content of bulgur wheat means it spoils more quickly than white rice. Properly stored white rice can last almost indefinitely, while bulgur wheat has a shelf life of about one year.
– Bulgur wheat must be cooked before eating. Rice can be enjoyed cooked or even eaten dry for snacks.
So individual preferences for texture and convenience may still make rice the preferred choice for some.
Conclusion
Based on its nutritional profile, bulgur wheat generally contains fewer carbs and more fiber compared to popular types of rice. This makes it preferable for those looking to reduce their glycemic load.
Bulgur wheat works well as a substitute for rice in many savory dishes and can provide a nutritious, low-carb base for pilafs, cereals, salads, and more.
However, rice provides more of some key nutrients and remains a versatile, convenient option. Choosing brown rice over white can help reduce the carb difference between rice and bulgur.
Overall, bulgur wheat is the lower-carb choice and provides more fiber than rice. But rice can still be part of a healthy diet, especially when eaten in moderation. Considering issues like arsenic content, cost, convenience, and personal taste preferences can help determine whether bulgur wheat or rice is the right choice for an individual.