10 Surprising Health Benefits Of Buns

Find out “10 Surprising Health Benefits Of Buns” Buns, a type of snack or breakfast pastry, are fried or baked dough balls with a crispy exterior and a soft and fluffy interior. They are usually made with flour, sugar, baking powder, milk, and eggs, among other ingredients, and can be flavored with spices like cinnamon or nutmeg.

In Nigeria, buns are a popular snack or breakfast food that can be found in almost every corner of the country. They are widely available in street food vendors, small shops, and even in some fast-food restaurants. Nigerians enjoy buns as a quick and convenient snack on-the-go or as part of a hearty breakfast.

10 Surprising Health Benefits Of Buns

Buns are often eaten during special occasions and celebrations in Nigeria, such as weddings, birthdays, and other festive events. They are also a staple snack during religious festivals like Ramadan and Christmas.

But beyond being a tasty snack or breakfast food, buns also offer several health benefits. In this article, we will explore the nutritional value and health benefits of buns. But first, are buns healthy to eat?

10 Surprising Health Benefits Of Buns (Healthy Buns)

Here are some of the likely health benefits of buns:

#1. Buns are a good source of protein

Buns are a good source of protein. They have about 18 grams of protein, which is about the same as an egg. This makes them a great option for snacks or lunches.

Another benefit of buns is that they’re low in calories. A bun contains only 70 calories, which is about half the amount of a regular hamburger patty. This means that you can indulge in your favorite burger without worrying about your weight!

Finally, buns are a good source of fiber. A bun has 2 grams of fiber, which is more than most fruits and vegetables. This helps to keep you feeling full after eating one, so you won’t be tempted to snack on other things later on.

#2. Buns can help with weight loss

Buns are a surprisingly healthy addition to your diet. They’re high in fiber and protein, which can help with weight loss. Plus, they contain less sugar than many other foods.

#3. Buns can help with blood sugar control

Buns can help with blood sugar control. In a study published in the journal Appetite, researchers found that people who ate a bun with their morning protein shake had lower blood sugar levels than those who didn’t eat a bun. The study also found that people who ate buns with their shake consumed less total calories and more filling fiber.

#4. Buns can help with cholesterol levels

Buns are a great way to add flavor and texture to your food, and they can also be powerful tools for improving cholesterol levels. In fact, buns can help lower LDL (“bad”) cholesterol levels by as much as 20 percent, while also raising HDL (“good”) cholesterol levels.

What’s more, buns can also help reduce the risk of heart disease by promoting weight loss and preventing blood clots. In addition, buns are a good source of fiber, which can help lower blood sugar levels and improve digestion. Finally, buns are a great way to stretch out your food budget—they’re relatively cheap to buy and make, and they pack a lot of flavor into a small package.

#5. Buns can help with digestive system health

Buns can be a great source of fiber, which is beneficial for digestive system health. Fiber helps to keep the gut healthy by working as a viscous barrier between the gut and the rest of the body. Additionally, fiber has been linked to reduced cholesterol levels and improved heart health. Bunches of fiber also help to regulate bowel movements, keeping your colon clean and healthy.

#6. Rich in fiber

Buns, especially whole grains buns, hot cross buns, and buns made of nuts, are rich in fiber. The fiber content of the buns helps improve digestive functions and prevents constipation. Additionally, Fiber helps reduce bad cholesterol, which reduces the risk of heart disease. Also, they are helpful for weight loss.

The fiber content in buns acts as a prebiotic. A prebiotic is a compound that increases microorganisms in the stomach that protects the digestive system.

Studies have shown that gut bacteria improve digestion, reduce obesity and improve the immune system.

#7. Great source of energy

Buns are rich in carbohydrates and calories that provide quick energy. You should note that carbohydrates are not always harmful to health; they are only harmful when consumed in excess quantity.

So if you are tired and need quick energy, you can take some buns and fruit juice. Carbohydrate does not only provide energy; they enhance your mood and brain functionality.

#8. Excellent source of micronutrients

Besides regular buns, which aren’t very healthy, some special types of buns are rich in unique micronutrients. For example, whole grain buns are rich in iron, vitamin A, and vitamin B1. B2. B3. B6, B12, and vitamin E. White Hamburger contains a good amount of iron and can be fortified by minerals such as calcium and niacin.

Studies have shown that iron helps to produce red blood cells and improves the transportation of oxygen to different parts of the body.

Also, Studies have shown that rye buns contain helpful micronutrients that help to lower cholesterol due to their nutritional ingredients.

#9. Incredibly filling food

Buns can be a satisfying and filling food choice, particularly when paired with protein and healthy fats. This can help to control appetite by keeping you feeling full and reducing the likelihood of overeating.

Many buns contain whole grains, which are an excellent source of dietary fiber. These dietary fiber can help make you feel fuller.

#10. Perfect light snack

When consumed in moderation and prepared with healthy ingredients, buns can serve as a great healthy light snack.

Buns can be made with healthy ingredients like whole grain flour, nuts, and seeds, which can provide additional nutrients like vitamins, minerals, and healthy fats.

It can be eaten as an affordable snack in between meals.

Health Benefits of Buns
10 Surprising Health Benefits Of Buns – Image: Dolapo Grey

Are Buns Healthy To Eat?

There is a popular notion that buns are unhealthy snacks. But are buns really unhealthy? You can out rightly say that buns are healthy or unhealthy. There are different types of buns, and they don’t have the same nutritional properties.

The health benefits of buns depend on the ingredients used for making them. For instance, a 100g of Whole wheat bun is healthier than a hamburger bun. 

Before exploring the health benefits of buns, let’s look at the types of healthy buns.

Types of Healthy Buns

The types of healthy buns that you can try out at home include:

  • Cinnamon buns 
  • Oats buns 
  • Flax bun 
  • Sprouted rye buns 
  • Whole wheat buns 
  • Sprouted whole-grain buns 
  • Hot cross buns 
  • Panini buns 
  • Ciabatta buns 
  • The Hamburger bun.

Nutritional Value Of Bun

The nutritional value of buns varies depending on the specific ingredients used, but generally, buns are a good source of energy, protein, carbohydrates, and fiber.

According to the USDA, 100g of whit hamburger buns contains approximately 256 kcal of energy, 9.3g of protein, 48.84g of carbohydrates, 3.49g of fat, 2.3g of fiber, 6.98g of sugar, and 465mg of sodium.

Does Eating Buns Impose Any Adverse Effects

You can only suffer from adverse effects if you consume bun in excess. Below are some of the adverse effects of buns due to high consumption.

1. High Sodium

Buns have a high amount of sodium content. So, you might develop hypertension if you eat it in excess. However, you can make your bus healthier by including a small quantity of salt when making it.

2. Weight Gain

Buns, especially refined and white buns, are high in carbohydrates. Also, they are high in glycemic. Excess consumption of these buns can spike weight gain, and this increases your risk of obesity, high blood sugar, and diabetes.

3. Unhealthy Fats

Buns are deep-fried, and most people use refined groundnut oil, which is unhealthy. Buns deep fried in refined groundnut oil increase the quantity of unhealthy fats in the body. To make your buns healthier, go for healthier oil options, such as virgin olive oil and coconut oil.  

Bun recipes are versatile and can be adjusted to fit any diet or dietary preference

Buns are versatile and can be adjusted to fit any diet or dietary preference. They make a great option for vegetarians, vegans, and meat-eaters alike! Below are a few of our favorite bun recipes:

Veggie Bun Recipe:


  • 2 cups cooked quinoa
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh cilantro
  • Juice of 1 lime
  • 1 tablespoon olive oil or avocado oil
  • Sea salt to taste
  • Freshly ground black pepper to taste
  • 4 buns, split top and bottom

Directions: Preheat oven to 350 degrees F (175 degrees C). In a large bowl, combine cooked quinoa, parsley, cilantro, lime juice, olive oil or avocado oil, salt and pepper. Mix well. Pour mixture into 4 buns. Bake in preheated oven for 15 minutes. Remove from oven and enjoy!

Enjoy your homemade Nigeria Buns!  You can also learn more in the video below


Buns are well-liked snacks all over the house. Go for healthier buns and eat them in moderation to enjoy the healthy benefits of buns. Avoid regular or while buns, as they aren’t too healthy, especially for older adults.  

See Also | 9 Amazing Health Benefits of Moringa Leaves and Ginger

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