By Karen Collins, RD, CND

Q: Is all bulgur a whole grain? Does it have other uses besides in tabbouleh?

A: Bulgur is whole-grain wheat that is boiled, dried, cracked and sifted by size. Bulgur is considered a whole grain since no more than five percent of the bran is removed in processing.

You can find bulgur in the grocery store near the pasta or rice, or in a specialty food aisle. Sometimes it is sold as a pilaf or tabbouleh mix. Bulgur is one of those rare “convenience foods” that loses nothing nutritionally for convenience. It is pre-cooked and in some recipes requires only hot water or broth for preparation.

Compared to brown rice, another whole grain, bulgur contains fewer calories and more than twice as much fiber.

Different size grinds may be used interchangeably based on personal preference and the dish. Fine grind bulgur makes a nutritious breakfast cereal similar to but more nutritious than cream of rice or wheat.

Fine or medium grinds can go in tabbouleh, a dish containing bulgur, parsley, olive oil, spices and tomatoes. Both fine and medium grinds can also be served as a hot grain side dish like rice or can substitute for rice in recipes.

Medium grind is an all-purpose size also used in stews, soups, meatless burgers and chili. Coarse grind is great for casseroles and can be used in pilafs, soups, salads and added to bread ingredients. Whole kernel bulgur is used in hearty soups and breads.

Q: Are the green and orange colored tortilla wraps more nutritious than regular tortillas since they are made with vegetables?

A: No. So little spinach and tomatoes are used to make “spinach” and “tomato” tortillas that the nutritional difference between a colored and conventional tortilla is negligible.

Some of these specialty tortillas state they contain four to six percent of the daily value for vitamin A or C. Although little bits of added nutrition do add up, this is not enough to qualify the tortillas as a source of these nutrients.

The more important differences among tortillas relate to whether they are whole grain or made of refined flour, and the amount of fat added. Add plenty of vegetables and perhaps an extra salad to accompany your wrap, rather than counting on little bits of vegetables added to tortillas only for color.

Q: What does the additive sulfur dioxide in dried fruit do?

A: Sulfur dioxide is a preservative. It stops the growth of food-spoiling micro-organisms and prevents fruit from browning and changing flavor. In 1985, a scientific panel concluded that sulfur dioxide in food poses no hazard to most people.

Foods commonly refer to sulfur dioxide as sulfites, which is formed from sulfur dioxide and water. Sulfites do not pose any cancer risk. The concern with their safety is for people with asthma or sulfite allergies who may have reactions, sometimes severe, to these products.

To help sulfite-sensitive people avoid foods that contain this substance, foods that contain detectable levels of sulfites are legally required to state this on the label.

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Karen Collins is a nationally known dietitian and nutrition expert whose work appears on Nubella News, MSNBC.com and other major Web sites. She is nutrition advisor with the American Institute for Cancer Research. 

Source: American Institute for Cancer Research
Reference: Nutrition Wise 

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.