Duru Bulgur: The Filling Alternative You Need

White rice is a staple food of every Filipino and is present in almost every meal. Unfortunately, it is not the healthiest of grains. It is full of simple carbohydrates (carbs) and low on fiber, making its glycemic index high. This only means that its carbs are quickly converted into blood sugar, which is bad specially for diabetics. It can also increase your risk of type-2 diabetes by at least 11%, or worsen it if you already have it. It can also cause weight gain, and increase your risk factors for high blood pressure and high triglyceride levels.


But for us Filipinos, rice is life! It would be hard to give it up, especially since we combine it with our favorite viands like beef mechado and chicken adobo. Parting with white rice, put simply, will leave a large, rice-shaped void in any Filipino’s heart, including yours most likely. Regardless, it is a choice that has to be made if you really want to live a healthy lifestyle.

There is some good news nonetheless: Duru Bulgur is now available on local shores. A staple grain in Turkey, Duru (literally “pure and clean”) Bulgur is the most practical alternative to white rice that will help you ease your breakup with an all-time Filipino favorite.


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, soups to main entrees in those areas, it is characterized by a distinctly delightful nutty flavor.


Unlike white rice, Bulgur is a superfood. It is delicious and filling, and has countless health benefits. It promotes a healthy heart as it is rich in fiber, antioxidants and essential minerals. It helps control your blood sugar as its glycemic index is far lower than that of white rice. Bulgur is also 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 Bulgur uses age old techniques of using mineral stones combined with modern technology to produce a mineral rich bulgur with exceptional quality and superior natural taste.


There are three Duru Bulgur variants in the market, the first being Fine Bulgur. This fine-grained yellow Bulgur the size of quinoa is ideal for wonderfully hearty soups. It is also perfect for sprucing up salads or desserts.

Second is the Coarse Bulgur. The grains of this Bulgur variant are slightly smaller than your typical rice grains, thus making it an excellent match for pretty much every viand that Filipinos love. Coarse Bulgur is also the perfect add-on for pilafs, salads, and soups, and an ideal substitute for white rice in lugaw.

The last one is the Extra Coarse Bulgur. With grains about half the size of a grain of wheat, Duru’s Extra Coarse Bulgur is ideal for stuffing 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 celebrated chef RJ Ramos that is guaranteed to tickle your palate and give Duru Bulgur an exciting twist! This classic Thai dessert is irresistible and scrumptious and 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 slices. Enjoy each bite of this delicious and unique Duru Bulgur recipe!


Healthy living is a lifestyle every Filipino must aim for, replacing your white rice for Duru Bulgur is a good start towards achieving that goal. This pure and clean treat from Turkey will satiate your hunger and load you up with essential nutrients—but without elevating your blood sugar levels. With lots of patience and perseverance, a balanced diet, and lots of exercise and sleep, you will surely be on your way to living a healthy lifestyle.

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

Marco Dennis

Marco Dennis is an adventurous lifestyle and travel blogger. Follow his adventures at www.thepinoytraveler.com. For events, collaboration and advertisement, email him at dhenzuki@yahoo.com

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