3. Bulgur wheat
There’s good reasons why bulgur wheat is a popular ingredient in many traditional Middle Eastern dishes: it can be prepared very quickly and, of course, it has numerous health benefits.
“It can be used any place you’d use rice, and it can also be served cold as a grain salad base,” Dr. Shiue says. “Bulgur also a great food for diabetics because bulgur is high in fiber with a very low glycemic index, with little impact on blood sugar, unlike white rice.”
Regular consumption of bulgur wheat supports digestion and gut health and, because it is a high-fiber whole grain, bulgur also promotes weight loss. The best part? You can easily use bulgur wheat as a substitute for white rice in almost any recipe.