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Benefits of Multigrain Burger Buns

Here are some of the key benefits that make multigrain buns a healthier pick:

More Protein

Protein is essential for building and repairing muscle, hormone production, and healthy skin and bones. Protein also keeps you feeling fuller for longer after a meal. Multigrain buns provide 2-3 grams more protein per serving compared to plain white buns.

More Fiber

Fiber has many health perks, including improved digestive health, cholesterol and blood sugar management, and feeling fuller for longer. Multigrain buns supply 2-4 grams more fiber than white buns to help meet the daily fiber requirements.

More Micronutrients

The array of whole grains in multigrain buns provides important micronutrients like iron, magnesium, zinc, folate, and B vitamins. These nutrients are often lacking in refined white flour products. Choosing multigrain over white buns helps you meet more of your daily vitamin and mineral needs.

Lower Glycemic Index

The glycemic index measures how quickly foods raise blood sugar levels. Foods with a high glycemic index spike blood sugar rapidly, while low glycemic foods provide a slower, more gradual release. Multigrain buns have a lower glycemic index compared to white buns, making them a better option for blood sugar control.

Common Whole Grains in Multigrain Buns

There are many different healthy whole grains that can be used in multigrain burger buns, including:

Whole Wheat

Whole wheat flour contains the entire wheat kernel. It provides fiber, protein, B vitamins, and minerals like iron, zinc, and magnesium.

Oats

Oats add great flavor and chewiness to multigrain buns. They provide beta-glucan fiber for heart health, plus protein, iron, and antioxidants.

Millet

Millet has a mild, nutty flavor. It's high in manganese, magnesium, and phosphorus. Millet gives buns a light texture.

Buckwheat

Despite the name, buckwheat is not related to wheat. It provides protein and fiber, as well as magnesium, copper, and manganese.

Quinoa

Quinoa contains all nine essential amino acids, making it a complete protein source. It also supplies magnesium, iron, zinc, potassium, and fiber.

Sorghum

Sorghum is a gluten-free ancient grain high in antioxidants. It provides protein, iron, and B vitamins for energy production.

Amaranth

Amaranth has an earthy, nutty flavor and pops in your mouth when chewed. It's high in protein, magnesium, calcium, and lysine.

Rye

In addition to fiber, rye packs lignans that can help reduce cancer risk and improve heart health.

Barley

Hulled barley is a fiber powerhouse, with over 20% of your daily fiber in each serving. The fiber beta-glucan in barley lowers cholesterol.

Seeding and Graining Multigrain Buns

In addition to whole grain flours, multigrain buns often include added seeds and grains on top for visual appeal, crunch, and extra nutrition. Some common seeds and grains used are:

Sesame Seeds

Sesame seeds add calcium, magnesium, iron, zinc, vitamin B1, and healthy fats to buns. Their nutty flavor is a classic complement to burgers.

Poppy Seeds

Poppy seeds supply zinc, calcium, iron, and B vitamins. Their flavor is bold and complements the grains.

Pumpkin Seeds

Pumpkin seeds provide zinc for immunity as well as magnesium, iron, and plant-based omega-3 fats. They add texture and nuttiness.

Sunflower Seeds

Sunflower seeds are packed with vitamin E, an antioxidant that defends against damage from free radicals. They also provide folate, thiamine, selenium, and copper.

Flaxseeds

These small mighty seeds supply fiber, omega-3 fats, and lignans that can help balance hormones and lower cancer risk. They add crunch and nutty flavor.

Choosing the Healthiest Multigrain Buns

When shopping for multigrain buns, read ingredient lists and nutrition facts to pick the healthiest options. Look for:

100% Whole Grains

Choose buns made with 100% whole grain flours, rather than refined flours. "Enriched wheat flour" is refined. "Whole wheat flour" is better.

Fewer Ingredients

Opt for buns with shorter ingredients lists, focusing on just whole grain flours, water, yeast, seeds, and minimal else. Avoid long lists with preservatives and additives.

Higher Fiber Content

Compare nutrition labels and select buns with at least 2-4 grams of fiber per serving for the most benefit.

Lower Sodium Content

Multigrain buns can vary widely in sodium content. Choose lower sodium options with less than 200 mg sodium per serving.

No High Fructose Corn Syrup

Avoid buns containing high fructose corn syrup or other added sugars. Look for options without any added sugars.

Gluten-Free Multigrain Buns

Those avoiding gluten don't have to miss out on the perks of multigrain. There are many tasty gluten-free multigrain bun options made with gluten-free whole grains like:

Brown Rice

Brown rice flour gives great binding ability. Rice also provides B vitamins, magnesium, and selenium.

Buckwheat

Buckwheat is naturally gluten-free and high in protein. It has a distinctive flavor loved in gluten-free baking.

Quinoa

Quinoa flour brings an amino acid boost to gluten-free buns. It bakes up light and tender.

Sorghum

Sorghum flour has a mild flavor. It gives buns structure and nutrition without gluten.

Millet

Millet flour helps achieve an airy texture and yellow color. Millet supplies magnesium, phosphorus, and manganese.

Amaranth

Amaranth imparts its signature earthy flavor in baked goods. It also improves the nutrient profile with protein and minerals.

Teff

The tiny gluten-free grain teff provides protein, calcium, and iron. It helps bind ingredients together.

Make Your Own Homemade Multigrain Buns

You can also easily make healthier homemade multigrain buns. Mix and match any combination of your favorite gluten-free or gluten-containing whole grain flours and seeds. Some amazing mixes are:

Whole Wheat, Oats, Flaxseeds

This classic combo provides hearty nutrition from whole wheat, oats, and omega-3's from flaxseeds.

Quinoa, Buckwheat, Sunflower Seeds

Protein-packed quinoa and buckwheat flours plus vitamin E-rich sunflower seeds make a nutrient powerhouse.

Millet, Sorghum, Pumpkin Seeds

This gluten-free mix highlights the mild flavors of millet and sorghum balanced by the nuttiness of pumpkin seeds.

Amaranth, Brown Rice, Sesame Seeds

Nutty, earthy amaranth and brown rice flours complemented by calcium-rich sesame seeds.

Toppings for Multigrain Buns

While multigrain buns are delicious on their own, fun toppings can add even more texture, flavor, and nutrition. Get creative with mix-ins like:

Seeds

Sesame, poppy, sunflower, pumpkin, flaxseeds, etc. A sprinkling of seeds on top adds crunch.

Grains

Coarse cornmeal, oats, millet - lightly coat the tops of buns for texture.

Herbs

Dried oregano, thyme, rosemary, parsley. Herbs add sophistication.

Spices

Garlic powder, onion powder, paprika, chili powder. Spices kick up the flavor.

Chopped Nuts

Almonds, walnuts, pecans, etc. Nuts provide healthy fats and plant-based protein.

Cheese

Grated parmesan, cheddar, Swiss, or goat cheese. Melty cheese is always a win.

Storing Multigrain Buns

To retain freshness, store buns according to package directions. Most can be kept at room temperature for 2-3 days, then refrigerated for longer shelf life. Freeze extras to enjoy later. Let thaw at room temp when ready to use. To refresh buns, sprinkle with water and bake at 350°F for 2-3 minutes.

Serving Ideas for Multigrain Buns

Here are creative ways to serve up your burgers on nutritious multigrain buns this summer:

BBQ Bacon Cheeseburgers

Top beef patties with melty cheddar, crispy cooked bacon, tangy BBQ sauce, and a quick pickle of onions and jalapenos. Creamy mayo ties it all together.

Greek Turkey Burgers

Season ground turkey with Greek spices. Top with sliced tomatoes, cucumbers, feta cheese, and tzatziki sauce for a Mediterranean twist.

Black Bean Quinoa Burgers

For a vegan option, make patties from black beans, cooked quinoa, and diced veggies. Load up with sliced avocado, sprouts, and chipotle aioli.

Salmon Burgers with Lemon Dill Sauce

Swap beef for omega-3 rich salmon patties. Garnish with lemon dill sauce, mixed greens, and crispy capers.

Pesto Chicken Burgers

Ground chicken patties seasoned with basil pesto pack a flavor punch. Add mozzarella, tomatoes, and spinach for an Italian-inspired treat.

The Bottom Line

Multigrain buns provide a healthier alternative to plain white buns, adding protein, fiber, vitamins, minerals, and antioxidant benefits to your meal. The mix of hearty whole grains gives them more texture and robust flavor that pairs perfectly with juicy burgers. Experiment with different multigrain blends to find your new favorite burger bun.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.