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Better Meals: Introducing Duru Bulgur from Turkey

Key Takeaway

Switching to Duru Bulgur — a filling, wholesome grain milled since the ancient times — can be one of the best decisions you will make for your health.

Regardless of your preferred diet plan, you will find that one of the first liberties you have to surrender is white rice. Health gurus would often deride it as cheap energy that your body struggles processing. Your gym instructor would tell you that the glutinous treat you had at lunch is nothing but pure sugar (hence the sleepiness after). You must have heard about (or seen) one friend who, upon giving up of his or her white rice habit, transformed into a slimmer version of himself or herself.

But if you grew up loving the familiar chewy starchy texture of white rice combined with a savory viand, the thought of parting may be too difficult to bear. For those who feel that a meal without the cherished carbohydrate is incomplete, Duru Bulgur is the wisest alternative that can fill any rice-shaped void.


Hailing from the Mediterranean and the Middle East, Bulgur’s origin story is literally a tale that’s old as time. For 4000 years, ancient tribes have been processing Durum wheat into parboiled water, sun-drying the produce, and milling it into distinct grain sizes. The result is a healthy yellow grain called Bulgur that tantalizes the taste buds with a delightfully nutty flavor. This in turn keeps those who partake of it feeling full for a long time. The texture of this wholesome grain is similar to the quixotic quinoa and the curious couscous, so lovers of those two grains will feel right at home with Bulgur.

Far removed from the deleterious reputation of its white rice counterparts, the health benefits of Bulgur are countless. The three most important ones are the following:

  • Promotes a healthy heart.People who consume 90 to 225 grams of whole grains per day are 20% less prone to heart disease risk. Eating a whole grain like Duru — one that is rich in fiber, antioxidants, and protein — can help you be a part of that statistic.
  • Assists you in controlling your blood sugar. Aside from having a significantly lower glycemic index than pasta or rice, Bulgur is a good source of fiber and phytonutrients. These attributes could help your body regulate blood sugar to normal levels.
  • Great for vegans, vegetarians, and meat eaters alike. Bulgur is a good source of manganese, B Vitamins, folic acid, iron, and magnesium, as well as plant based protein.


Two savvy entrepreneurs in T­­­urkey took note of Bulgur’s tremendous potential and elevated it into a staple of the modern household. Ziya and Ihsan Duru augmented traditional production methods with advanced technologies that, until today, are run by a family-owned enterprise.

In Turkish, Duru means pure and clean.

To achieve a superior natural taste, the grains go through a unique milling process using water and stones that have been present in Turkey since the age of antiquity.

Once grounded, the grains are dried in large drying towers made from stainless steel using hygienic methods and also inspected to maintain strict quality standards.

The result of this process is a grain of exceptional quality; a product that proudly embodies the name of its founders — Duru Bulgur.


From the beginning, Duru wanted to appeal to a wide range of diets. So whether you came from the scorching deserts of the Middle East or the sunny beaches of the Asia Pacific, you can choose the Bulgur that’s right for you.

Duru Bulgur comes in many variants, but the ones perfect for the Filipino diet are the following:

Fine Bulgur is fine-grained yellow Bulgur that’s ideal for wonderfully hearty soups. It is the ingredient of choice for sprucing up salads or desserts that need to be extra filling. The grains are almost similar to the size of quinoa. Choose this if you want something light to add on top of the dishes that you already enjoy.

Coarse Bulgur is the perfect ingredient for pilafs, salads, soups stuffed veggies, veggie burgers, and the grain for homemade bread. The grains are slightly smaller than your typical rice variant, which makes this a veritable pairing with your favorite viand.

Extra Coarse Bulgur is ideal for stuffing healthy and natural carbohydrates to your favorite recipe. It is about half the size of a grain of wheat. The grains are about half the size of a grain of wheat, so choose this if you prefer a meal that resembles a corn kernel.


Starting and sticking with a diet is an arduous task that seemingly requires all the faculties of your mind to control the constant grumblings of your stomach. But with a lot of patience, perseverance and a cup of Duru Bulgur in a plate where white rice used to be, the dreams of a fitter body inches closer from reverie and into reality. As what the Durum wheat used to say: enjoy the grind. — (TGM)

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