Introduction:
Irrespective of whether one is a bagel lover or not, one enjoys the popular toasted bagel in a hearty morning breakfast or as a satiating sandwich prep for lunch. Read this article to learn why commercially processed bagels might be higher in carbs, sugars, and calories. Also, this article provides insights into the nutritional content and benefits of whole grain bagels and the best ways to incorporate or substitute these whole grain versions into a balanced diet.
Is It Possible for Bagels to Qualify as a Health Food?
Because bagels come in various sizes and ranges and are versatile to experiment with from a culinary perspective, they vary in presentation and culture throughout different parts of the world. The current nutritional research on bagels might be surprising for many bagel lovers because, according to nutrition experts, plain or homemade bagels are not unhealthy or considered junk food. The key point to note is that for individuals adapting to specific diets aiming to reduce added salt and sugars, or maintaining a healthy weight, the main concern should be monitoring the daily calorie intake. Hence, for those mindful of their daily calorie consumption or specifically following a nutrient-oriented diet for weight management, it would be wise to moderate the intake of bagels. An occasional treat will not be a setback.
It is advisable to check the nutrition label or information for commercially purchased bagels, while homemade or plain bagels without flavors or added sugars are considered good for health. With the advent of whole grain bagel manufacturers or recipes that one can prepare from the comfort of their home, it is important to note that from a nutrition point of view, the whole grain versions of bagels are nutrient-dense, satiating, rich in dietary fiber, and deemed healthier.
What Is the Nutritional Content of Bagels?
The following nutritional information, as listed by the USDA (United States Department of Agriculture) for approximately 4.620 ounces or about one large bagel measuring half to four inches in diameter, is given below:
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Fat: 0.061 ounces.
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Sodium: 0.019 ounces.
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Carbohydrates: 2.419 ounces.
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Fiber: 0.074 ounces.
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Sugars: 0.388 ounces.
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Protein: 0.490 ounces.
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Total Calories: 346 kilocalories.
How Do Plain Bagels Differ From Commercially Produced Bagels That Have High Sugar Content?
Most plain bagels are not only low in saturated fat, but they also do not contain any cholesterol or sugar. A surprising fact is that bagels, as a food, are often surrounded by numerous nutritional myths, with some individuals even labeling them as junk. However, the nutritional profile of a plain bagel contradicts these myths, as they can be rather good sources of water-soluble vitamin B1 or thiamine. Thiamine is an essential vitamin that plays a crucial role in regulating cellular health, energy, growth, and metabolism. The calorie count and nutritional content of purchased bagels mainly depend on the brand. Certain popular commercial brands provide around 230 calories but are made using high fructose corn syrup. When added sugars are incorporated into plain bagels, one would instead be consuming an extra three ounces of sugar with each bagel.
Furthermore, it is essential to note that the size of bagels has seen tremendous variations over the years, especially in recent times, having increased by nearly three inches in diameter compared to versions from 20 years ago, resulting in an additional 140 calories, as per research data from the National Institutes of Health. Since many commercial bagels are high in added sugars and lack fiber, they cannot contribute to either a heart-healthy or balanced diet. This is a major drawback of commercial flavored or sugary bagels available in the market.
Why Whole Grain Bagels Are Better Than Plain Bagels?
Bagels prepared from whole wheat and whole grains are much better choices than plain bagels because they contain additional fiber, which can contribute to dietary intake for bodily metabolism. Current nutrition research indicates that the consumption of whole grains in any form significantly reduces the risk of heart disease or cardiovascular disease on an individual basis. Nutrition experts worldwide commonly recommend that at least half of one’s grain intake should be from whole grains rather than refined grains.
Since whole grains are also rich in vitamins, essential micronutrients, and minerals, medical research demonstrates that diets high in fiber are associated with a lower risk of obesity (maintaining a healthy body weight), and a reduced risk of developing diabetes, hypertension, and some cancers as well.
What Is the Significance of Portion Size?
Consuming one bagel is equivalent to consuming approximately six slices of bread, providing a satisfying meal even for a healthy individual. However, it is crucial to recognize the importance of portion size. A large whole wheat bagel, for instance, contains the same amount of carbohydrates as a large white bagel. Individuals with systemic diseases or diabetes should exercise caution in their bagel consumption, as exceeding the recommended portion size would mean surpassing the daily limit of carbohydrates needed for the body.
What Are Some Nutritional Tips for Making Homemade Bagels?
To enhance the healthiness of homemade bagels or whole grain bagels for regular consumption, below are some nutrition tips to follow:
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One must ensure that the bagel size is small or has a smaller diameter than the standard commercial size to control portion sizes in meals.
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For those considering a low-calorie diet, it is advisable to avoid saturated fats. For example, one can skip using high-calorie ingredients like butter or cheese and opt for healthy vegetable toppings rich in micronutrients, such as legumes, peas, hummus, or plant-based proteins, to increase daily fiber and vitamin intake.
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It is preferable to prepare whole-grain bagels at home. There is a range of whole grains, including wheat, farro, seitan, and Kamut, to choose from as a base for bagels.
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One should prefer cutting back on added sugars and avoid using syrups or ingredients containing fructose.
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One can consider scooping out the middle portion of the bagel to reduce extra calories or create an open sandwich by filling it with lean proteins to make the bagel protein-rich.
Conclusion:
To conclude, whole grain bagels can be good sources of vitamins and fiber for people's health, while plain bagels are satiating but do not contribute significant micronutrients or protein to the body. The key to avoiding high carbs or calories lies in minimizing or cutting back on added sugars from commercially processed bagels. Opting for protein-rich or fiber-rich fillings and toppings over whole-grain bagels can help incorporate this food into a balanced diet.
