Bulgur, dry & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 42.2 per 100g.
✅ Nutrition data verified · GL 42.2/100g · GI 66.6 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Impact
Nutrition Overview
Tips for Enjoying 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.
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 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.
Related Cereal Grains and Pasta Options
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 70g | 53.1g | 29.5 | High |
| Standard Serving | 140g | 106.2g | 59.1 | High |
| Restaurant Portion | 280g | 212.4g | 118.2 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Questions People Ask
How does Bulgur rate for blood sugar control?
Bulgur is not ideal for diabetes management. Its GL of 42.2 places it squarely in the 'limit' category. If you do eat it, keep the portion very small and pair with low-GL foods.
What is the glycemic load of Bulgur?
GL = 42.2 per 100g for Bulgur. For context: low GL is ≤10, moderate is 11–19, and high is ≥20. Bulgur falls into the High category.
Does Bulgur spike blood sugar?
With 12.5g of fiber per 100g, Bulgur's GL of 42.2 means the blood sugar impact is high. 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.
Can portion control make this food work?
Yes — half a standard serving of Bulgur reduces the glycemic load substantially. At GL 42.2 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
Data 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, 140.0g) = 42.2 × 140.0 ÷ 100 = 59.1
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 170688. 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, dry — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/bulgur-dry/
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.