Is Bagel Healthy? Nutritional Benefits, Diet Plan & Recipes

Introduction

The bagel is an iconic food item. It’s a round bread roll, usually made from wheat flour, with a hole in the middle. Although it originated in Eastern Europe, it has become popular all over the world. But are bagels healthy? In this article, we’ll explore the nutritional benefits of bagels, and whether or not they can be part of a healthy diet.

Nutritional Benefits of Bagels

Bagels are a good source of many essential vitamins and minerals, including calcium, iron, magnesium, phosphorus and potassium. They also provide some fiber, protein, and B vitamins. A single plain bagel contains around 300 calories, which is higher than many other types of bread. However, if you opt for whole-wheat bagels, you’ll get more fiber and fewer calories.

Is a Bagel a Healthy Choice?

Whether a bagel is healthy depends on the type you choose and what you put on it. Plain bagels without any toppings are relatively healthy, as long as you don’t eat too many. However, many people opt for sweetened bagels, such as cinnamon raisin, blueberry, or pumpkin, which contain added sugar. Toppings like cream cheese and butter add even more calories and fat.

The Typical Bagel Diet Plan

A “typical bagel diet” is a way of eating that focuses on bagels as the main source of carbs. This type of diet often includes high-fat and high-calorie options, like cream cheese, butter, and processed meats. According to registered dietitian nutritionist Abby Langer, “It’s not a healthy way to go. You can make it healthier by adding vegetables and lean proteins, but it’s still not the best option.”

What are the Healthiest Types of Bagels?

If you’re looking for a healthier option, whole-wheat bagels are your best bet. Whole-wheat bagels contain more fiber, vitamins, and minerals than white flour bagels. Multigrain and sprouted grain bagels are also good choices. These types of bagels contain more fiber, protein, and nutrients than white flour bagels.

How to Make a Healthy Bagel

When making a healthy bagel, it’s important to choose the right ingredients. Opt for whole-wheat or multigrain bagels and avoid those with added sugar. Choose healthy toppings, such as hummus, avocado, or nut butter. You can also add fresh vegetables, like tomatoes and cucumbers, for extra flavor and nutrition.

Low-Calorie Bagel Recipes

If you’re looking for some low-calorie bagel recipes, try these: For breakfast, top a whole-wheat bagel with mashed avocado, sliced tomatoes, and a sprinkle of salt and pepper. For lunch, spread hummus on a multigrain bagel and top with cucumber slices and spinach leaves. For dinner, top a sprouted grain bagel with grilled chicken, bell peppers, and pesto.

Conclusion

Bagels can be part of a healthy diet, but it’s important to choose the right type and toppings. Whole-wheat and multigrain bagels are healthier options, and you should avoid sugary varieties. When topping your bagel, opt for healthy ingredients like vegetables and lean proteins. With a little creativity, you can make delicious low-calorie bagel recipes that are packed with nutrition.