Do you love bagels? Ahh, as for me there is nothing better than sinking your teeth into a tasty and crispy bagel for the first meal of a day. Then again, bagels are so great when we are talking about branches with friends. Although they can result in post-brunch naps, I still love them. Unfortunately, bagels tend to get a bad reputation for being unhealthy. Of course, we always can find healthier options for breakfast or dinner, but are they really so bad? Or can we still enjoy the bagel time?

The first mentions of bagels are dated as far back as the 17th century, and they are still loved all over the world. Bagel is one of the most beloved comfort foods, isn’t it?

Bagels are usually consumed for breakfast, but we often notice these baked goods on lunch or dinner menus as well. That’s because bagels are perfect for every occasion. Despite their popularity, bagels have earned a rather negative reputation over recent years. Many people claim that bagels’ high carb content makes them absolutely unhealthy. Let’s find out who is right and when and how wee should eat bagels. This article examines whether bagels can fit into a healthy diet and you also learn what kind of bagels is the healthiest.

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Bagel calories: how many calories are in a bagel?

Here is the most important question: how many calories are in a bagel? The answer depends on where you live. Yes, it sounds surprising, but it is true. Different cities, towns, and countries produce different bagels. And when it comes to store-bought bagels may differ in size and ingredients, too. for example, Everything Bagel calories will differ from Panera Bagel calories. And if we are talking about cinnamon raisin bagel calories, it is time to worry.

Generally, bagels can run anywhere from 240 to 400 calories. According to the USDA, an average medium plain bagel will add 277 calories to your diet plan. And yes, we don’t include toppings, so forget about the cream cheese. Here is a list of nutrients for an average bagel:

Protein: 11 g

Fat: 1 g

Saturated fat: 0.3 g

Carbohydrates: 55 g

Fiber: 2 g

Sugar: 9 g

Sodium: 443 mg

Look at its carb content. if you are a fan of comparisons, one bagel contains nearly the same amount of carbs as three slices of bread.

Do bagels contain any nutrients?

However, we can’t say that bagels are completely unhealthy as they contain some nutrients vitamins and minerals. While we usually don’t eat bagels for their nutritional value, most of them are baked with enriched flour. That’s why bagels are a good source of iron and B vitamins.

These baked goods also contain calcium and magnesium, depending on what kind of bagels do you buy. In addition, bagels are full of protein and it’s a great source of fiber. That’s why bagels are so helpful if you want to stay full for a long period of time.

Are bagels really that unhealthy for your body? Once again, it depends on many factors. Pay attention to how often you eat them and what you eat them with. And off course, it depends on your shape and health goals. If you want to lose weight, bagels are definitely bad for you.

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To summarize what we already knew about bagels: they’re not exactly health food, but they do have some benefits.

Although their nutritional value can be different in different countries, bagels are high in carbs and low in fat and protein. In some countries, some nutrients are added to bagels to improve their nutritional content.

Why bagels can be unhealthy

Bagels are super tasty and unfortunately, it can be a big problem. These baked goods provide a lot of calories and what is even worse, it is so easy to overeat when it comes to bagels. Overconsumption of calories usually results in unhealthy weight gain and it more difficult to lose those extra pounds if you are a bagel lover. It is better to enjoy bagels in moderation and always be aware of how many calories they add to your diet plan.

Another big problem is sugar. Bagels are traditionally made from refined wheat flour, and some types of bagels may also contain a lot of added sugar. Several studies show that a higher intake of refined carbs may increase the risk of chronic conditions like heart disease and type 2 diabetes

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How to make your bagels healthier

However, you can eat bagels from time to time, if you know how to make them healthier. Here are several tips to pay attention to.

As you already know, most bagels are baked from refined wheat flour, which contains a lot of calories and very few nutrients. at the same time, some bagels are made with whole grains and it is a great option. Whole grains provide numerous nutrients and health benefits. If you want to choose healthier bagels, look for those that are made from whole grains such as oats, rye or whole wheat.

Portion size also matters. Always read the nutrition label on the package of bagels to examine what they contain. If you discover that they contain more calories than you need, switch to smaller bagels. You also can eat only half. Share bagels with your friends or save them for later.

Always pay attention to the ingredients in your favorite bagels as they can significantly affect their nutrient value and your health.

Choose what to add to your bagels. Most popular bagel toppings like cream cheese, butter, and jam can be unhealthy as they add a lot of excess calories in the form of saturated fat and sugar. While there’s nothing wrong with the occasional consumption, there are healthier options. You may choose hummus, avocado, or nut butter. These toppings are also healthy and they contain more nutrients and fiber.

After all, bagels can fit into a healthy diet with certain modifications. Be careful with your portion size and choose bagels and toppings made from healthy ingredients to stay in shape.