- Bulgur is a whole grain that’s as nutrient-dense as other whole-grain options.
- Its soluble fiber content can help lower cholesterol levels by reducing the amount of LDL (“bad”) cholesterol in your bloodstream.
- Bulgur is also a good source of plant-based protein and contains no fat—both of which support heart health.
If you’re looking to add a whole grain to your weekly meal rotation to support healthy cholesterol levels, consider bulgur. A staple in Mediterranean and Middle Eastern cuisines, bulgur is typically made from durum wheat that has been parboiled, dried and ground. Despite the processing, it retains all parts of the grain kernel, preserving its status as a true whole grain.
One cup of cooked bulgur delivers 116 calories, 26 grams of carbohydrates, and 6 grams of dietary fiber—making it a high-fiber, low-fat whole grain. It also provides 4 grams of protein and smaller amounts of essential minerals like iron, magnesium and phosphorus. With no fat and just 307 milligrams of sodium, bulgur is a nutrient-dense choice for supporting heart and digestive health.
We spoke with two registered dietitians about bulgur’s nutritional profile and its potential heart-health benefits. Here’s what they had to say about why this ancient grain deserves a spot in your pantry.
Recipe photo: Diana Chistruga. EatingWell design.
Bulgur and Cholesterol
Bulgur is a worthy choice for lowering cholesterol because it is also a high-fiber whole grain. Every cup of cooked bulgur has about 6 grams of fiber, contributing close to one-quarter of your daily recommended fiber intake.
Bulgur contains both soluble and insoluble fiber—the former is a type of fiber that dissolves in water and forms a gel-like substance that acts like a sponge. Soluble fiber also reduces cholesterol levels by binding bile, a digestive product that helps digest fat, in the digestive tract, where it’s then moved out of the body without being absorbed, says Lindsay Malone, M.S., RDN, an adjunct professor of nutrition at Case Western Reserve University’s School of Medicine.
The National Lipid Association suggests that eating at least 5 to 10 grams of soluble fiber every day may help with lowering “bad” LDL cholesterol by 5 to 10 points. The NLA recommends choosing foods with at least 1 to 3 grams of soluble fiber. While bulgur contains more insoluble fiber than soluble fiber, bulgur nonetheless still offers some soluble fiber that can contribute to your overall dietary fiber intake to potentially help lower your cholesterol levels.
Whole grains, like bulgur, aren’t always top of mind when it comes to protein, but bulgur is an excellent source of plant-based protein, offering more than 4 grams for every 1 cup cooked. This can benefit your cholesterol levels. “Not only are you minimizing the saturated fat intake that comes with animal products, but you’re also adding in cholesterol-lowering fiber,” says Nichole Dandrea-Russert, M.S., RDN, owner of Purely Planted.
Preparing Bulgur
Owing to its precooked nature, you can prepare bulgur swiftly in 5 to 20 minutes, depending on the type of bulgur and cooking method used. You can find fine, medium, coarse and very coarse varieties. The coarser the grain, the longer the cooking time.
Dandrea-Russert says fine bulgur is the easiest to prepare. Boil it on the stovetop for 5 to 10 minutes or add hot water to a bowl of bulgur and let it stand for 10 to 15 minutes. Once the grains are rehydrated and become tender, fluff them with a fork. She recommends pouring 1 cup of hot water for fine bulgur and 2 cups of hot water for coarse bulgur to soften the grain.
Dandrea-Russert loves using this grain to make a delicious pilaf. Bulgur’s fluffy texture and mild flavor make it a versatile grain that pairs well with a variety of spices and herbs. “Decide which spices and herbs from the region around the world you’d like to highlight, and combine them with cooked bulgur. For example, make an Italian-inspired pilaf with oregano, garlic, basil and olive oil, or make a Middle Eastern-inspired pilaf with coriander, cinnamon and saffron,” she recommends.
Malone says you can also prepare bulgur like rice in an Instant Pot or a slow cooker. She notes that using the Instant Pot to cook bulgur is easy—add 1½ cups of liquid, spices and 1 cup of bulgur, set to low pressure and cook for 12 minutes.
Bulgur isn’t only affordable and easy to prep, it’s also a versatile grain that can be used in savory and sweet dishes.
In savory dishes, use bulgur as a base for grain bowls. Top it with veggies and protein, and drizzle the bowl with a healthy fat like avocado or olive oil. You can also use bulgur as a replacement in rice and quinoa dishes. In sweet dishes like bulgur pudding, pair the pudding with fruit and nuts to complete the filling dessert.
You can enjoy bulgur in tabbouleh, a dish that has fresh herbs, olive oil, lemon juice and onion—all foods that would also be beneficial for someone with high cholesterol, according to Malone.
Top-Rated Bulgur Recipes to Try
Our Expert Take
Bulgur is a whole grain that is just as nutritionally dense and delicious as other whole grain varieties and would be an excellent choice to add to your pantry, especially when you’re looking to lower your cholesterol. It’s a versatile ingredient for a wide array of dishes—from pilafs to salads, soups, casseroles and many more. Its high fiber content makes it a well-rounded and satiating ingredient that promotes digestive health and potentially helps lower cholesterol.
