What is Cracked Wheat and Does it Benefit Your Bones?

Cracked wheat furnishes plant-based protein for bone and muscle-strengthening to support your skeleton. It also provides a range of B vitamins to help your body process the energy from the foods you eat.   

Whole grains like cracked wheat are delicious, energizing, and satisfying healthy carbs that give you filling fiber. Whole grains can help prevent constipation and help manage blood sugar.   

Cracked wheat is a whole grain, because it remains intact as it is broken into several ranges of coarseness. Keeping the entire kernel means that it still contains its naturally occurring fiber-rich bran, starchy endosperm, and wheat germ that contains vitamins, minerals, and healthy fat.  

The combination of the three (bran, germ, and endosperm) makes it a healthy carb to include in your eating pattern.   

Cracked whole wheat vs bulgur    

Bulgur is made from cracked wheat that has been precooked. This process shortens the final preparation time, making it convenient for the consumer.     

What is cracked wheat infographic

If you don’t know what bulgur is, that’s ok. A simple explanation is that it’s a whole-grain cereal derived from wheat. You may have eaten it in tabouleh or other Mediterranean dishes. It may sound weird because you are unfamiliar with it, but it’s quick and easy to prepare and offers a mild flavor that can be enjoyed with many meals.  

Bulgur contains more fiber than quinoa, oats, millet, buckwheat, corn, or brown rice. Including whole foods that offer fiber helps keep your digestive system working at its best.   

Nutrients in bulgur (half-cup cooked) for women 51 and older.  

• Thiamine 0.052 mg, 5% RDA  

• Riboflavin 0.026 mg, 2% RDA  

• Niacin 0.91 mg, 7% RDA  

• Pantothenic Acid 0.313 mg, 6% RDA  

• Pyridoxine 0.075 mg, 5% RDA  

• Folate 16.4 mcg, 4% RDA  

• Calcium 9.1 mg, 1% RDA 

• Iron 0.9 mg, 11% RDA  

• Magnesium 29 mg, 9% RDA  

• Potassium 62 mg, 2% AI 

• Protein 3 g   

• Carbs 17 g  

• Fiber 4 g  

RDA = recommended dietary allowance 

AI = adequate intake level 

Using bulgur in the kitchen  

To cook bulgur, bring two parts water and one part bulgur to a boil, then cover and let it simmer for 12 minutes for the bulgur to absorb the water.  

Bulgur can be used as a side dish. It pairs well with pan-seared fish with a drizzle of olive oil and lime. Or, you can add it to a can of beans for a meat-free meal. To round out either meal, add microwaved veggies and seasonal fruit.   

Is bulgur healthier than rice?  

Nutrients in brown rice (half-cup cooked) for women 51 and older.   

• Thiamine 0.18 mg, 16% RDA  
• Riboflavin 0.069 mg, 6% RDA  
• Niacin 2.585 mg, 18% RDA  
• Pantothenic Acid 0.38 mg, 8% RDA  
• Pyridoxine 0.124 mg, 8% RDA  
• Folate 9 mcg, 2% RDA  
• Calcium 3 mg, < 1% RDA 
• Iron 0.565 mg, 7% RDA  
• Magnesium 39.4 mg, 12% RDA  
• Potassium 87 mg, 3% AI
• Protein 3 g   
• Carbs 26 g  
• Fiber 2 g  

Brown rice has a bit more of the B vitamins and magnesium than bulgur. However, bulgur has more iron, contains more fiber with fewer carbs, and cooks up much quicker than brown rice.  

Conclusion  

Bulgur is cracked wheat that has been further processed by cooking and drying it to make it a convenient, fiber-filled healthy carb for the home cook. You can enjoy this quick and easy, great tasting grain as a nutrient-filled side dish with many meals.   

For more information on healthy, quick-to-prepare foods for your bones, you may also like to enroll in our free 5-day course, 5-Staples for Quick Meals to Keep Your Bones Strong.