Frederic Melton
Bagels are often criticized for being high in calories and carbohydrates, with some people avoiding them due to their potential impact on weight loss. While a single medium bagel contains around 289 calories, the calorie count of a bagel with cheese can vary depending on the type and size of the bagel and the amount of cheese used. However, the impact of this meal on weight loss depends on various factors, including overall calorie intake, exercise, and individual weight-loss goals. While bagels with cheese can be part of a balanced diet in moderation, they may not be the best choice for those aiming to minimize their calorie intake.
| Characteristics | Values |
|---|---|
| Calories | The calories in a bagel vary depending on the source. One source states that a medium bagel has about 289 calories, while another source mentions that a bagel can have up to 700 calories. |
| Carbohydrates | Bagels are known for their high carbohydrate content, with an average plain medium bagel providing about 56 grams of carbs. |
| Sodium | Bagels can be high in sodium, with some containing higher levels of sodium as a preservative. |
| Weight Loss Impact | Eating a bagel with cheese daily may hinder weight loss goals due to its caloric content and high carbohydrate and fat content. However, it depends on individual calorie intake, exercise, and overall diet. |
| Healthy Alternatives | Whole-grain bagels are recommended as they provide more fiber and protein. Adding proteins, healthy fats, and vegetables can also make bagels more nutritious and filling. |
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What You'll Learn
Calorie content of bagels
The calorie content of bagels varies depending on their size, ingredients, and toppings. A typical plain bagel from a deli or bakery can measure up to 6 inches in diameter and contribute about 350 calories to your daily count. However, some larger-sized varieties can contain upwards of 600 calories, and a cheddar pesto bagel from Bruegger's provides 420 calories.
Bagels made from refined wheat flour tend to be higher in calories and offer very few nutrients. These bagels can provide a quick source of energy, but the refining process removes dietary fiber, vitamins, and minerals. On the other hand, bagels made from whole grains, such as oats, rye, spelt, or whole wheat, offer a variety of nutrients and potential health benefits. These whole-grain bagels are rich in fiber, vitamins, and minerals and can help balance blood sugar and promote healthy digestion.
The toppings you choose for your bagel can also significantly impact the calorie content. High-calorie toppings like butter and full-fat cream cheese can add excess calories in the form of saturated fat and sugar. Instead, consider lower-calorie options such as veggies, hummus, or Greek yogurt mixed with herbs.
It's important to be mindful of portion sizes when it comes to bagels, as they can be quite large. Opting for smaller bagels, bagel thins, or eating just half a bagel can help manage calorie intake. Checking the nutritional information on the bag of bagels can help you make informed choices to fit your dietary goals.
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Calorie content of cheese
The calorie content of cheese varies depending on the type of cheese. Hard and semi-hard cheeses tend to have higher calorie counts compared to softer cheeses. For example, one ounce of hard cheese (about the size of your thumb) contains about 120 calories, while a half-cup of soft cheese like 4% full-fat cottage cheese has the same number of calories.
Full-fat dairy foods, including cheese, are high in calories, which can negatively impact weight loss plans. The calorie content of cheese is influenced by the fat content of the milk used, with full-fat dairy containing around 70% saturated fat. Therefore, when choosing a healthy cheese, it is advisable to consider its fat content.
Soft cheeses, such as cream, cottage, goat, and shredded varieties, have a high moisture content and should be refrigerated to prevent bacterial growth. Harder cheeses, with lower moisture content, do not require refrigeration but can maintain their flavour and texture longer when stored at cooler temperatures.
When consuming cheese with wine, fresh softer cheeses like Brie, ricotta, goat, and halloumi pair well with white wines and red wines low in tannins. Harder cheeses, such as aged cheddar, pecorino, and manchego, complement high-tannin wines better.
In conclusion, while cheese is a nutritious and flavourful food, its calorie content varies and can be high, especially in full-fat and harder varieties. When incorporating cheese into a weight loss plan, it is essential to consider the type of cheese, its fat content, and overall calorie intake goals.
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Macros and weight loss
Bagels are often criticised for their high carbohydrate content, but they can be enjoyed as part of a healthy diet in moderation. The same can be said for cheese, which is a good source of protein and fats. However, it is important to be mindful of portion sizes and the other sources of sodium and saturated fat in your diet.
Counting macros, or macronutrients, is a popular approach to weight loss. Macros refer to the three types of food molecules that the body can break down for energy: protein, fat, and carbohydrates. The If It Fits Your Macros (IIFYM) diet is a flexible approach that focuses on tracking these macronutrients instead of calories, allowing people to eat all foods in moderation as long as they fit within their daily macro goals. This can make the diet easier to stick to than more restrictive alternatives.
To follow the IIFYM diet, individuals calculate their daily macro needs based on their caloric needs, which are influenced by factors such as height, weight, age, and activity level. They then track their food intake to ensure they meet these macro goals. The diet encourages a higher protein intake, which can increase feelings of fullness and help maintain weight loss.
Counting macros can lead to more nutritious choices, as individuals must consider the quality of their food to fit their macro plan. It can also be a useful tool for those who want a detailed understanding of their nutrition. However, it requires significant planning and may not be suitable for everyone.
While the effectiveness of manipulating macros for weight loss is still being researched, reducing calories has consistently been linked to short-term weight loss. Therefore, the IIFYM diet's focus on reducing calories by 15-25% should theoretically lead to weight loss, and the tracking component may further support this goal.
In summary, counting macros can be a flexible and balanced approach to weight loss, but it is not necessarily more effective than other methods like calorie counting or portion control. It may be beneficial to focus on including a balance of macros in meals, such as protein and fat alongside high-fibre carbs, which can aid in satiety and support weight loss goals.
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Healthier bagel alternatives
Bagels are often criticised for their high carbohydrate content, with an average plain medium bagel providing about 56 grams of carbs. However, it's important to remember that not all carbs are created equal. Bagels made from refined flour are quickly digested, leading to spikes in blood sugar levels. As a result, it is recommended to opt for whole-grain bagels, which provide more fibre-rich complex carbohydrates that take longer to digest and promote stable blood sugar levels.
If you're looking for healthier bagel alternatives, here are some suggestions:
- Low-carb bagels: Look for bagels made with alternative flours like almond flour, coconut flour, flaxseed, or psyllium husk. These options offer a reduced carbohydrate content while still providing protein and healthy fats.
- Bagel thins: Thinner bagels, such as the Thomas brand bagel thins, have significantly fewer calories than traditional bagels. At around 110 calories per bagel, they can be a good alternative if you're counting calories.
- Rice cakes: While it may seem unconventional, rice cakes can be a surprisingly satisfying substitute for bagels. They provide a crunchy texture and can be topped with a variety of spreads, like cream cheese. Just be mindful of keeping them from getting soggy.
- Cloud bread: Cloud bread is a light and fluffy alternative to traditional bread products, including bagels. It's made with protein-rich ingredients like eggs and offers a lower-carb option.
- Whole wheat pancakes: For a breakfast option, consider swapping out bagels for whole wheat pancakes. Whole wheat flour is high in fibre and provides longer-lasting energy compared to white flour. You can even add an egg to the batter for an extra protein boost.
- Corn tortillas: Corn tortillas are a versatile alternative that are low in unsaturated fats, sugars, and sodium. They are also high in fibre and vitamins like magnesium. Use them as a base for toppings or fillings, sweet or savoury.
Remember, when it comes to weight loss, it's important to consider your overall calorie intake and macros. You can enjoy bagels in moderation, but be mindful of portion sizes and pair them with protein-rich toppings or fillings to promote satiety and stable blood sugar levels.
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Healthier cheese alternatives
While bagels can be part of a healthy diet, they are often high in carbohydrates and calories. Therefore, if you're trying to lose weight, it's important to be mindful of the toppings you choose. Cheese, for example, can be high in calories and fat. However, there are several healthier alternatives to cheese that you can try:
- Mashed Avocado: Avocado provides a creamy texture similar to that of cream cheese, making it an excellent substitute on bagels or toast. It is a good source of healthy fats, fibre, and potassium.
- Nut-based Spreads: Almond or cashew butter, for instance, are lower in fat and calories than cheese while still offering a creamy texture and nutty flavour. Nut butters are also rich in protein, healthy fats, and vitamins.
- Nutritional Yeast: This plant-based alternative has a nutty and cheesy flavour. It is low in calories and can be used as a topping for salads, pasta, and other dishes.
- Mashed Tofu or Pureed White Beans: These alternatives provide a similar creamy texture and mild flavour to ricotta cheese but are lower in calories and fat. Tofu and white beans are also excellent sources of protein and other nutrients.
- Vegan Cheese: There are many dairy-free cheese alternatives available, such as Misha's Kind Foods, which offers a range of creamy cheeses made from cashews, almonds, and other wholesome ingredients. However, be cautious of vegan cheeses that contain unhealthy starches and vegetable oils, which can cause weight gain and bloating.
Remember, when trying to lose weight, it's important to consider your overall calorie intake and exercise routine. These cheese alternatives can be part of a balanced diet, but moderation and portion control are key.
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Frequently asked questions
Cheese on a bagel can be enjoyed as part of a balanced diet, but it is important to be mindful of portion sizes and the other foods you are consuming. Bagels are often seen as a fear food due to their carbohydrate content, but they can be a good source of energy and can be paired with high-protein toppings to increase their nutritional value.
Some healthier alternatives to cream cheese include avocado, nut butter, peanut butter, hummus, and tzatziki. These toppings can help to slow digestion, increase feelings of fullness, and stabilize blood sugar levels.
Whole-grain bagels are generally considered a healthier option compared to classic New York bagels or other refined flour bagels. They provide more fiber-rich complex carbohydrates, which take longer to digest and can help promote stable blood sugar levels.
