Bulgur and Sorghum: Why You Should Give These Grains a Try

Bulgur

What It Is: Bulgur is not actually a plant -- it's a Middle Eastern way of preparing wheat that maintains almost all the bran and germ of the wheat kernel, which is why it's considered a whole grain.

Texture: Pleasant. Soft without being mushy.

Tastes Like: Bulgur has a mild, nutty flavor somewhat between white rice and brown rice. It's a great "starter grain" for people just branching out beyond refined grains.

Nutritional Information: (1 cup cooked) 151 calories, 0.44g fat, 33.82g carbs, 8.2g dietary fiber, 5.61g protein.

Nutrients: (Daily values based on 1 cup cooked) Higher than average in niacin (1.82mg, 9 percent DV, heart health) and fiber (8.2g, 33 percent), magnesium (58mg, 15 percent), iron (1.75mg, 9.7 percent, forms hemoglobin in blood), copper (1.37mg, 6.8 percent) and zinc (1.04mg, 6.9 percent, cellular metabolism, immune response).

Health Perks: The fiber is off the charts: 33 percent of the daily value, making it an excellent source. There are also 98 micrograms of lutein, plus zeaxanthin (important for eye health).

Best Served or Cooked With: "Fine grains are used in such dishes as kibbe, which is a mixture of bulgur and meat or poultry. The fine grains do well in dishes with meats because they adhere well to the meat. Medium-size grains are used for various salads and in making tabbouleh. The third size, which is coarser and larger, is best used in pilafs," says Michael D. Ozner, MD, author of The Miami Mediterranean Diet (BenBella Books, 2008).