Kamil Perry
Bagels are a popular breakfast choice, often enjoyed with cream cheese. But are they good for you? Well, it depends. Bagels can be high in calories, carbohydrates, and sodium, and are typically made with refined white flour, which is a refined grain that has been stripped of nutrients such as fiber and B vitamins. However, bagels made with whole grains, minimal fat and sugar, and appropriate portion sizes can be a part of a healthy diet. They can be paired with high-protein toppings such as eggs, salmon, or nut butter to increase their nutritional value and slow down digestion. Ultimately, bagels can be enjoyed in moderation as part of a balanced diet, but it's important to be mindful of their nutritional content and how they fit into your overall calorie intake.
| Characteristics | Values |
|---|---|
| Calories | A plain medium-sized bagel has around 264-271 calories. Larger bagels can have much more. Flavored varieties such as chocolate chip, cinnamon crunch, and French toast have even more calories. |
| Carbohydrates | One bagel contains about 55 grams of carbohydrates, while two slices of white bread have about 30 grams. This means one bagel has almost as many carbohydrates as four slices of white bread. |
| Vitamins and Minerals | Bagels made with refined white flour may be enriched with iron and B vitamins added back in. Whole grain bagels are a good source of vitamin B1 (thiamin) and vitamin B3 (niacin). |
| Sodium | Bagels can be high in sodium, which can negatively impact heart health. |
| Protein | Bagels are generally low in protein, but they can be paired with high-protein toppings such as eggs, salmon, hummus, or tofu. |
| Healthy Toppings | Healthier toppings include light cream cheese, avocado, hummus, nut butters, Greek yogurt, vegetables, and fruits. |
| Whole Grains | Whole grain bagels are recommended as they can lead to a lower body mass index (BMI) and less weight gain. Look for bagels made with whole wheat, rye, spelt, or oats. |
| Portion Size | Be mindful of portion sizes as bagels can be large. Consider choosing smaller sizes, mini bagels, bagel thins, or just half a bagel. |
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What You'll Learn
Bagels are high in calories and carbohydrates
The main ingredient in most bagels is refined wheat flour, a refined carbohydrate that provides a lot of calories and minimal nutrients. A plain, medium-sized bagel has about 264 to 271 calories, while larger-sized bakery bagels can contain upwards of 600 calories. This is significantly more than the average bagel 20 years ago, which was about 3 inches wide and 140 calories. The increase in portion size means it's easier to inadvertently overeat, leading to unhealthy weight gain and making it harder to lose weight.
The high level of refined carbohydrates in bagels has also been linked to an increased risk of chronic conditions like heart disease and type 2 diabetes. This is because refined grains are processed to improve texture and shelf life, which removes nutrients like fiber and B vitamins. However, some refined grains are enriched with added iron and B vitamins.
To make bagels part of a healthy diet, it's important to practice moderation and choose varieties made with whole grains like oats, rye, spelt, or whole wheat. Whole grains are high in dietary fiber and antioxidants, offering protection against diabetes, cancer, and obesity. They also contain important vitamins and minerals like B vitamins, iron, selenium, and magnesium, which support bodily functions like immune health and new cell formation.
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Whole grain bagels are a healthier option
Whole grain bagels provide more satiating fibre and protein, and can help to stabilise blood sugar levels. They take longer to digest than refined flour bagels, which can cause a blood sugar spike. The fibre in whole grain bagels can also help to prevent hunger pangs. Whole grains also retain the entire grain and its nutrients, whereas refined grains lose many of their nutrients during processing.
When choosing a whole grain bagel, look for options made from whole wheat flour, rye, spelt, oats, or pumpernickel. Check the ingredients list for the terms "100% whole wheat" or "100% whole grain". The USDA requires that whole-grain products contain at least 50% or more whole grains, so be sure to check the label.
While bagels with cream cheese are delicious, traditional cream cheese is high in fat and calories and low in protein. However, there are healthier options available, such as low-fat or whipped cream cheese, which contain fewer calories and fat per serving. You can also try adding some vegetables and fruits to your bagel sandwich, such as sliced tomatoes, spinach, cucumbers, or avocado, to make it more nutritious.
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Bagels can be high in sodium
Bagels are made with refined white flour, salt, yeast, and water. They are often high in calories, with a plain, medium-sized bagel containing about 264-271 calories. The larger-sized bagels at some bakeries are likely to have even more calories. Flavored varieties such as chocolate chip, cinnamon crunch, and French toast also have higher calories.
Bagels can be part of a healthy diet if some good choices are made. It is recommended to pick a smaller size, check the nutrition labels, and choose bagels made from whole grains like rye, spelt, or oats. Whole grains have been linked to a lower body mass index (BMI) and less weight gain.
However, one downside of bagels is that they can be high in sodium. Some bagels contain higher levels of sodium to preserve them and keep them fresh. When eating bagels, it is important to be mindful of the other sources of sodium in your diet.
In terms of calories, a bagel with cream cheese can range from 250 to 500 calories, depending on the type of bagel and cheese used. Traditional cream cheese is generally low in protein and high in fat and calories. However, there are healthier cream cheese options available, such as low-fat or whipped cream cheese, which contain less fat and calories per serving.
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Bagels can be paired with high-protein fillings like avocado, hummus, salmon, or eggs
Bagels are a versatile food that can be paired with various toppings and fillings to make a quick, tasty, and satisfying meal. While bagels and cheese can be a delicious combination, adding high-protein fillings like avocado, hummus, salmon, or eggs can make it more nutritious and filling.
Avocado is a healthy and delicious addition to a bagel. For a simple snack, mash some avocado with lemon juice and salt, spread it on a toasted bagel, and add tomato slices, salt, pepper, and basil. For a more substantial meal, top it with a poached egg or some crumbled feta cheese. Bagels with avocado and egg are a great way to add protein and healthy fats to your diet, making it a more balanced and satisfying meal.
Hummus is another excellent plant-based protein source that goes well with bagels. A hummus bagel sandwich with sliced vegetables like cucumber, onion, and bell pepper is a quick, tasty, and crunchy option. It's a simple yet satisfying combination that works well as a vegan meal or snack.
Smoked salmon and cream cheese bagels are a classic combination that makes for a delicious breakfast or brunch option. The soft texture of the salmon and cream cheese goes well with crunchy toppings like cucumber and red onion. Adding a poached egg or avocado can also enhance the flavour and nutritional value.
Eggs are a great way to add protein to your bagel and make it more filling. An "egg in a hole" bagel with cheese is a popular choice for a quick and easy breakfast. You can also add various toppings like avocado salsa, roasted vegetables, or breakfast meats to make a heartier sandwich.
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Bagels are better than potato chips
Bagels are a popular breakfast choice for many, but their nutritional value has been a subject of debate. While bagels are often made with refined white flour, which is a refined grain that can lead to nutrient loss, they can still be a part of a healthy diet when chosen wisely and paired with nutritious toppings. Here's why bagels are a better choice than potato chips:
Firstly, bagels can be a good source of whole grains, which have been linked to various health benefits. The American Heart Association recommends that whole grains make up at least half of the grains in your diet. By choosing bagels made with whole wheat, whole grain, or rye, you can increase your whole grain intake and potentially lower your body mass index (BMI) and weight gain. Additionally, a study found that postmenopausal women who consumed more whole-grain fiber had a 17% lower mortality rate.
Secondly, bagels can be a more nutritious option than potato chips when it comes to calories and fat content. While a plain medium-sized bagel typically contains around 264-271 calories, bagels with added sweeteners, larger sizes, or flavored varieties can significantly increase the calorie count. However, compared to potato chips, bagels can be a more filling and satisfying option with a lower calorie density. Additionally, bagel chips are available as a crunchy snack option with 50% less fat than regular potato chips, providing a healthier alternative.
Moreover, bagels offer a good amount of carbohydrates, providing about 55 grams of carbohydrates per bagel. Carbohydrates are an essential part of a balanced diet, and bagels can help you meet the recommended daily intake. While it's important to be mindful of your carbohydrate sources and portion sizes, bagels can be included in a healthy diet when consumed in moderation.
Lastly, bagels provide a versatile platform for adding nutritious toppings. Instead of high-fat spreads like butter or full-fat cream cheese, opt for light cream cheese, avocado, hummus, nut butters, or Greek yogurt. You can also add sliced tomatoes, spinach, cucumbers, or fruits like kiwis and berries to boost the nutritional value of your bagel sandwich. This versatility allows you to customize your bagel to align with your health goals and preferences.
In conclusion, while bagels may have gotten a bad reputation in the past, they can certainly be a better choice than potato chips when chosen wisely. By selecting bagels made with whole grains, opting for appropriate portion sizes, and choosing nutritious toppings, you can include bagels as a part of a balanced and healthy diet. So, go ahead and enjoy your bagel, but remember to make informed choices to support your overall health and well-being.
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Frequently asked questions
Bagels and cheese can be enjoyed as part of a healthy diet, but it depends on the type of bagel and cheese, as well as the portion size. Bagels made with whole grains, minimal fat and sugar, and appropriate portion sizes are healthier. Traditional cream cheese is high in fat and calories, but healthier options like low-fat or whipped cream cheese are available.
To make bagels and cheese healthier, opt for whole wheat, whole grain, or rye bagels, and choose low-fat or whipped cream cheese. You can also add high-protein toppings such as eggs, salmon, hummus, or tofu, and healthy fats like avocado or hemp seeds.
A plain bagel with light cream cheese can have around 250-300 calories. Bagels with high-calorie toppings like cinnamon sugar, extra cheese, or chocolate chips will be higher in calories. The average bagel is about 6 inches wide and contains about 350 calories.
