Duru Bulgur, a healthy alternative to rice

White rice is a staple food of almost every country in Southeast Asia — that includes the Philippines. It’s present in almost every meal. Unfortunately, it’s not the healthiest of grains. It’s full of simple carbohydrates and is low on fiber, making its glycemic index high. Its carbs are quickly converted into blood sugar, which is especially bad for diabetics. It can also increase a normal person’s risk for Type-2 Diabetes by at least 11%, or worsen it if you already have it.

Duru BulgurBut for us Filipinos, rice would be very difficult to give it up. Most of our meals consist of rice and our favorite viands like Adobo, Sinigang, and other flavorful dishes. They all go so well with rice.

What can be a healthier alternative to white rice? There’s Duru Bulgur from Turkey which is now available here in the Philippines. A staple grain in Turkey, Bulgur is a type of processed wholegrain originating from the Mediterranean and the Middle East as early
as 4,000 years ago. Present in many dishes from salad to soups to entrees in those areas, it is characterized by a distinctly delightful nutty flavor.

Unlike white rice, Bulgur is a superfood. It’s delicious and filling. Plus it has countless health benefits. Being rich in fiber, antioxidants, and essential minerals, it helps keep the heart healthy. Its glycemic index is also far lower than that of white rice. Duru Bulgur is an excellent source of numerous essential nutrients such as manganese, B vitamins, folic acid, iron, and magnesium that will all help ensure a healthier you.

Duru BulgurThere are 3 Duru Bulgur variants in the market — Fine Bulgur, Coarse Bulgur, and Extra Coarse Bulgur. Fine Bulgur is the size of quinoa and is ideal for soups, salsa, and desserts. Coarse Bulgur’s grains are slightly smaller than your typical rice grains, thus making it an excellent match for pretty much every viand that Filipinos love. It’s an ideal substitute for white rice in lugaw too. Extra Coarse Bulgur’s grains are about half the size of a grain of wheat. It’s great for loading healthy and natural carbohydrates to your favorite recipes. One that is guaranteed to make your mouth water is Sticky Mango Coconut Bulgur, a recipe developed by Chef RJ Ramos. It’s guaranteed to tickle your palate and give Duru Bulgur an exciting twist! This classic Thai dessert is made even more special with the inclusion of our world-famous sweet Philippine mangoes.

Sticky Mango Coconut by Chef RJ Ramos


  • 1 ½ cup coconut milk
  • 4 tbsp sugar
  • 1 tbsp rice flour
  • ½ cup water
  • sesame seeds for garnish
  •  1 cup mango
  • Duru Extra Coarse Bulgur

First, make the coconut sauce by boiling a mix of coconut milk (half a cup first), sugar, and rice flour. Upon boiling, pour the other half of the coconut milk, let simmer, and set aside. Next, make the sticky Bulgur by combining a cup of Extra Coarse Bulgur with water, sugar, and coconut milk and bring it to boil. After boiling, place the sticky Bulgur on a plate and drizzle the coconut sauce on top garnish with mango

A healthy lifestyle is what every Filipino needs and replacing white rice with Duru Bulgur is a good start towards achieving that goal. This pure and clean (Duru literally translates to “pure and clean”) treat from Turkey will satiate your hunger and provide you with essential nutrients without elevating your blood sugar levels.

Duru Bulgur is distributed in the Philippines by Dygen Food Ventures Inc., a subsidiary of Dyna Drug Corporation and available at goodwill.market/.

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1 Comment

  • Reply Ari June 20, 2021 at 5:46 pm

    I eat adlai as a rice alternative. But this looks great too!

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