Bagels make a healthful addition to your diet and the following list of benefits will give you more reasons to eat them. These popular baked goods are higher in calories and carbs than their sliced bread counterpart. The traditional bagel can be transformed into a healthier one with different toppings for breakfast, lunch, and dinner. This crunchy ring-shaped bread has an exceptional nutrient profile. There is, however, a lot of discussion regarding bagels due to their high-calorie content. This article explores whether bagels are healthy to add to your diet, their nutritional profile, ways to make them healthier, and their potential negative effects. Scroll down.
Bagel Nutrition Facts
As per the U.S. Department of Agriculture, 105 grams of plain regular white bagel contains (1):
Energy: 289 kcal Protein: 11 g Fat: 1.6 g Carbohydrate: 56.1 g Fiber: 2.4 g Calcium: 77 mg Potassium: 106 mg Sodium: 561 mg Iron: 1.43 mg Copper: 0.17 mg Zinc: 0.92 mg
The nutrients in bagels vary widely based on their ingredients and whether they are whole wheat or refined (a whole wheat bagel offers more fiber, magnesium, iron, phosphorus, zinc, and folate). Bagels are high in carbs and calories, and have hence earned a bad reputation. But, can bagels be good for you? Scroll down for the answer.
Are Bagels Good For You?
Bagels are made from different ingredients, due to which their nutrient values may change. And, not all types of bagels have the same nutrient profile. In general, refined wheat flour bagels are high in calories with very few nutrients. On the other hand, whole-grain bagels can offer various vitamins, minerals, and fiber, thus filling you up faster and having potential health benefits. They are filled with more fiber and help promote digestive health (2). This can also improve gastrointestinal health and lower the risk of colon cancer (3). A study conducted by the National University Of Health Sciences (Lombard) found that two to three servings per day of dietary whole grain can help prevent heart diseases, weight loss, type 2 diabetes, and cancer (4). If you have a weight loss goal, it is important to be mindful of your total calorie expenditure and your total calorie intake. Whole grain intake can help you maintain a healthy weight (5). Look for bagels made from whole grains such as oats, rye, and wheat and consume them in limited quantities to reap maximum benefits. The health benefits of bagels depend on their type and size. But, how do you make your bagels healthier? Scroll down to learn more in detail.
How To Make Your Bagels Healthier
1. Try Whole Grain Bagels
Check the ingredients list and look for whole grain wheat flour. Whole grain bagels are high in fiber and other important nutrients. Adequate fiber intake can promote digestive health and even reduce the risk of certain chronic ailments. Whole grain bagels and its various nutrients could also be a part of a balanced diet that may help fight disease. Note: If you are on a low-sodium diet, you should avoid eating bagels that contain too much salt.
2. Consider Your Spreads
There are various choices of toppings for your bagel. Its nutrient value changes based on the ingredients used. Some tasty and healthy options to consider for your bagels include hummus, avocado, or almond butter. You may consider cream cheese once a while – it may be not nutrient-dense, but could be a nice option especially when topped with smoked salmon. Be mindful of added sugar in sweet bagels and look for bagels with low sugars. There will always be some sugar needed to activate the yeast.
3. Try A Thin Bagel
If you are being mindful of your calorie intake and are just as satisfied from a less dense bagel, consider a thin bagel. You can find thin bagels at most grocery stores. These are some tips to make your bagel more healthful. But, how do you make it easily at home? Scroll down for the process.
1. How To Make Bagels Easily At Home
What You Need
Bread flour – 3-1/2 cups Warm water – 11/2 cup Kosher salt – 2 teaspoons Dry active yeast – 1 packet Granulated sugar – 1 tablespoon Egg – 1 Vegetable oil – 1 teaspoon Water – 1 teaspoon
Process Here are some more popular bagel recipes.
2. Sunflower And Chia Seed Bagels
What You Need
Melted butter – 2 tablespoons Baking powder – ½ teaspoon Sunflower seeds – 2 tablespoons Chia seeds – 1 tablespoon Boiling water – 1 cup Psyllium husk powder – 1 tablespoon Egg -1 Coconut flour – ½ cup
Process
3. Peanut Butter Bagel
What You Need
Split and toasted bagel – 1 Raisins – 1 tablespoon Creamy peanut butter – 2 tablespoons Honey – 2 teaspoons
Process
4. Almond Butter Bagel
What You Need
Sliced almonds – 1 teaspoon Almond butter – 1 tablespoon Sliced strawberries – 2 Cinnamon raisin bagel – 1 Chocolate chips – 1 tablespoon Chia seeds – ¼ teaspoon Sliced banana – 1 Cream cheese – 1 tablespoon Nutella – 1 tablespoon
Process
5. Blueberry Bagel
What You Need
1 cup of fresh blueberries 4 cups of bread flour 2¼ teaspoons of active dry yeast 1½ cups of warm water 3 tablespoons of sugar 1½ teaspoons of salt ½ cup of cornmeal
Process Christina, a blogger, shared a few of her mouth-smacking bagel recipes. Among these were delicious chocolate chip bagels at home. She wrote, “The last time I made bagels was a few years ago P.B. (pre-blogging) when I made cute little tasty mini chocolate chip bagels. So delicious with cream cheese (i).” Are bread and bagels considered the same? Find out the differences in the next section.
Bagel Vs. Bread
A typical medium-sized bagel ranges between 85 to 105 grams and contains more calories and carbs. Each whole-wheat bagel contains 245 calories, while two slices of bread range between 50 to 75 grams and have 138 calories. A serving of whole wheat bread contains 3.8 grams of fiber, and a bagel contains 4 grams of dietary fiber. Also, bagels are richer in selenium, manganese, and vitamins B3 and B9 than bread. Excess consumption of bagels can lead to some potential drawbacks, which are listed in the following section.
Downsides Of Bagels
Excess or daily consumption of bagels is associated with some downsides such as weight gain, heart disease, and type 2 diabetes. According to the National Institute of Health, the serving size of an average bagel has nearly doubled over the last 20 years. And, one serving of bagel (6 diameters) offers 350 calories (6). This does not include the spreads you use on your bagel, like cheese or butter. If you find that your bagel is not the healthiest, then try to switch to a low-calorie option or consume fewer or smaller portions. Overconsumption of any food with more calories, like bagels, can lead to weight gain (7). Also, foods that are rich in refined carbs like bagels may increase the risk of heart disease. A study found that diets that are full of refined carbohydrate foods or saturated fats may cause coronary heart diseases and diabetes (8), (9). How many bagels can I eat in a day? In the infographic below, find out more about bagels, their different types, the history behind them, and their different alternatives. Limit yourself to half a bagel a day, and once per week. Opt for a whole-grain version. Is a bagel with peanut butter healthy? This would only be healthy if you had unrefined peanut butter and whole-grain bagels. What’s worse: a bagel or a donut? Glazed doughnuts are the worst. Bagels have fewer calories and sugars than glazed doughnuts (10), (11).
You may opt for whole grain bagels for added fiber and nutrients, but be mindful of portion sizes to maintain a balanced diet. Check the video below to learn more about bagels as a healthy addition to your diet.
