Is Bulgur Wheat Gluten Free?
The question of whether bulgar wheat is gluten-free or not has been a topic of debate among health enthusiasts, gluten-free advocates, and dietary enthusiasts. As we’ll explore in this article, the answer is not quite a simple yes or no.
Direct Answer
Bulgur Wheat is Not Naturally Gluten Free
Bulgur is a type of whole-grain wheat that has undergone a process of boiling and drying to make it palatable and easy to prepare. The answer lies in the processing: commercial bulgar wheat is derived from wheat that contains gluten, a sticky protein found in certain types of grains, including wheat, barley, and rye. As a result, most bulgur wheat products contain small amounts of gluten. This means that individuals who have gluten sensitivities or celiac disease should be cautious and avoid consuming traditional bulgur wheat.
Breakdown of the Processing Procedure
To better understand whether bulgar wheat is gluten-free, let’s analyze the processing procedure:
hulling: Wheat berries, which contain the wheat outer layers, are removed in the hulling process
steaming: Pre-soaked wheat berries are steamed to make it easier to separate the gluten-containing bran and germ.
rolling: The result is a rolled, white flour-like product
drying: The product is heated to remove excess moisture.
The removal of part of the bran and some of the gluten-containing amylose starch during the wet milling process does not affect the gluten content significantly
In summary, while commercial bulgar wheat has undergone multiple processing steps, the protein gluten itself remains present, making bulgar wheat not intrinsically gluten-free
Gluten-Free Substitutions and Variations
While traditional bulgar wheat is not gluten-free, here are some alternatives and varietals to consider if you’re gluten-sensitive:
Gluten-Free:
- Brewer’s Spent (a byproduct from beer production, naturally yeast-free and gluten-free. Can be used as substitute)
- Rustic Wheat: A species of wheat (T. durum) with naturally shorter gluten strands
- Spelt: An ancestral type of wheat (T. spelta) also containing shorter gluten strands
Gluten-Restructured:
- Some commercial bulgar wheat alternatives, like Bob’s Red Mill Gluten-Free Bulgur, use special processing technologies to remove excess gluten-containing protein
Conclusion
In conclusion, bulgar wheat is generally not gluten-free for those with gluten sensitivities or celiac disease; it contains gluten, if processed from traditional wheat using common methods. However, exploring gluten-free or structure-altered options, made from different wheat species and processed differently, can also provide a safer and better-suited choice for an individual’s dietary needs, such as a gluten-detection diet or for reducing overall gluten consumption.
Take note of the following, however:
Gluten content may vary: different commercial products and manufacturers differ in their gluten content depending on the wheat source material and processing procedures
In light of these factors:
| Wheat variation | Gluten content |
|---|---|
| Bulgar wheat (Tritium aestivum | High (2-11.5% of gluten-free label) |
| Brewer’s spend (Saccharomyes cerevisiae) | Low/Zero – Naturally gluten-free |
| Rustic Wheat (Tritium durum) | Lower (<1%) |
It is essential to familiarize yourself with the contents and labels of your grains to ensure they meet your dietary requirements and preferences
Remember: when preparing a gluten-free diet
- Always read ingredients labels carefully.
- Choose products labeled as "gluten-free"or "gluten-restructuring" to minimize risk from contamination.
- Plan ahead and create a balance between different dietary options catering to your gluten needs within a meal.
For detailed, specific dietary requirements.