Bulgur, cooked & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 9.4 per 100g.
✅ Nutrition data verified · GL 9.4/100g · GI 66.6 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
The Numbers at a Glance
Alternatives to Consider
🍚 Corn bran, crude
GL 4.4/100g — Low GL
Fiber 79.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Corn bran, crude & diabetes →🍚 Oat bran, cooked
GL 5.9/100g — Low GL
Fiber 2.6g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Oat bran, cooked & diabetes →🍚 Hominy, canned, white
GL 7.8/100g — Low GL
Fiber 2.5g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Hominy, canned, white & diabetes →🍚 Hominy, canned, yellow
GL 7.8/100g — Low GL
Fiber 2.5g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Hominy, canned, yellow & diabetes →Other Cereal Grains and Pasta Foods
🍚 Pasta
🟡 Eat in Moderation · GL 16.6/100g
🍚 Rice
🟡 Eat in Moderation · GL 18.8/100g
🔴 Limit · GL 47.7/100g
How to Include It
💡 Cool & Reheat
Cooked-and-cooled starches form resistant starch, which resists digestion and reduces the glycemic response. Refrigerate and reheat before eating — the effect persists.
💡 Choose Lower-GI Varieties
Parboiled (converted) grains and certain varieties have lower GI due to differences in starch structure. Check individual food pages for specific GI values.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
Common Questions
Is Bulgur good for diabetes?
Yes, Bulgur shows a low glycemic load (9.4), which suggests it is a lower-impact option. This is based on published GI data — consult your healthcare provider for personalized advice.
How much GL does Bulgur have per serving?
Bulgur has a glycemic load of 9.4 per 100g. A standard serving (1 cup cooked, 182.0g) delivers a GL of 17.1. GI data from Sydney University GI Database (Atkinson et al., 2021).
What happens to blood sugar after eating Bulgur?
With 4.5g of fiber per 100g, Bulgur's GL of 9.4 means the blood sugar impact is low. The carbohydrates digest and absorb at a moderate pace. Pairing with protein and high-fiber foods can help slow absorption.
Is the GI value accurate?
The GI of 66.6 for Bulgur is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Cereal Grains and Pasta category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Methodology & Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 66.6 — subcategory_avg:Cereal Grains and Pasta. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 182.0g) = 9.4 × 182.0 ÷ 100 = 17.1
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 170287. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Bulgur, cooked — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/bulgur-cooked/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.