Nutrition Duel: Quinoa or Bulgur?

Nutrition Duel: Quinoa or Bulgur?

Nowadays, interest in healthy nutrition and various food alternatives is increasing. In this context, quinoa, which has gained popularity in recent years, has become widespread among healthy life enthusiasts. So, can quinoa really be considered an alternative to bulgur? Which food is healthier? We will evaluate these two foods by comparing them in detail.
Quinoa originates from South America and is a food that has been consumed for thousands of years. Quinoa, one of the staple foods of the Inca Empire, is not actually a grain. They are the seeds of a broad-leafed plant from the Chenopodiaceae family. It is classified as pseudo-cereal because its nutritional content is similar to grains. Quinoa attracts attention with its resistance to climatic conditions and high nutritional value. For this reason, 2013 was declared the International Year of Quinoa by the United Nations.

Bulgur, on the other hand, is a semi-cooked food obtained as a result of whole wheat grains going through the stages of boiling, drying, crushing and grinding. Bulgur, which has been in our kitchens for many years, is both a nutritious and economical food.

If we compare the nutritional properties of quinoa and bulgur;
The calorie content of quinoa and bulgur is similar; However, bulgur has lower calorie content. One small bowl of cooked quinoa contains 222 calories, while the same amount of bulgur contains 122 calories. The protein content of quinoa is higher than bulgur. Quinoa is an important food source, especially for vegans and vegetarians, with its high protein and quality amino acid content.
The fat content of quinoa is higher than bulgur. While 100 grams of bulgur contains 2 grams of fat, the same amount of quinoa contains 6.7 grams of fat. Quinoa is especially rich in linoleic and linolenic unsaturated fatty acids. In terms of fiber content, quinoa has a higher fiber content than other grains except buckwheat. Since quinoa is rich in dietary fiber, it supports the digestive system and contributes to blood sugar management. Bulgur has lower fiber content than quinoa, but still contributes to your daily fiber intake.
Quinoa is rich in carotene, a derivative of vitamin A, vitamin E and B group vitamins. It is also superior to many grains in terms of iron, magnesium, potassium and zinc minerals. Bulgur is especially rich in B vitamins such as niacin, thiamine and riboflavin. Niacin is important for the nervous and digestive systems and bulgur is a rich source of this vitamin.
Evaluating the glycemic index and satiety duration of quinoa and bulgur; Quinoa and bulgur have low glycemic indexes. Thanks to these properties, they do not cause sudden increases in blood sugar and keep you full for a long time. However, quinoa does not absorb as much water as bulgur during cooking, so the feeling of fullness may last longer when bulgur is consumed.

Quinoa does not contain gluten and is therefore an ideal food for celiac patients and people with gluten sensitivity. Bulgur contains gluten and therefore should not be consumed by celiac patients.
Quinoa contains high amounts of phytic acid and oxalates. Phytic acid reduces the absorption of minerals such as iron and zinc, while oxalates can cause problems for people prone to kidney stone formation. Therefore, soaking quinoa in water before consuming it is an effective method to reduce the amount of phytic acid.
Quinoa is just beginning to appear in kitchens and can be used in all dishes where bulgur is used. After the shells are removed, they can be used in dishes such as pilaf, barley, stuffed vegetables and stuffed vegetables. Additionally, pasta, pancakes, bread, biscuits, cakes and crackers can be made with quinoa flour.
Quinoa and bulgur are both nutritious and healthy options. Both foods are rich in protein, vitamins, minerals and dietary fiber and can be part of a healthy diet when consumed in a balanced manner. You can occasionally choose bulgur or quinoa instead of white rice to increase the vitamin, mineral and dietary fiber content of your diet. Especially for people with gluten sensitivity, quinoa is an excellent alternative to bulgur.
For example, you can get more fiber, healthy fatty acids and iron minerals by using quinoa instead of bulgur or rice when making stuffed zucchini. How about trying your stuffed vegetables, pilafs and wraps with quinoa or bulgur?