Are Bagels Healthy? Here's What You Need To Know (2024)

They’re a versatile pantry staple, but are bagels healthy? With more protein, fiber, and important vitamins and minerals, whole-grain bagels may seem healthier than bagels made from refined white flour.

Still, the answer is not so black and white. Whether or not a food item is healthy doesn't necessarily depend on how manycaloriesor carbs it has. Instead, it depends on your lifestyle, personal health goals, and the rest of your diet.

You can use bagels to make a savory breakfast sandwich or a sweet mid-day treat topped off with several healthy and nutritious foods. Read on to learn about the nutrition of bagels, their ingredients, and some nutritious topping ideas.

Keep in mind that not all bagels might be a bad choice for your nutritional goals. Bagels come in many forms, from thick "everything bagels" with every seasoning under the sun to gluten- and grain-free options.

One basic plain bagel (99 grams) made from enriched flour contains the following nutrients:

• Calories: 261
• Fat: 1.31g
• Sodium: 418mg
• Carbohydrates: 51.9g
• Fiber: 1.58mg
• Added sugars: 8.35g
• Protein: 10.5g

Most bagels undergo a refining process that strips away many nutrients, including fiber, naturally found in wheat. Refined grains like wheat lose most of their fiber content during refining.

After refining, manufacturers add nutrients, like vitamin B and iron, back to the "enriched" bagels. Still, much of wheat's healthy plant nutrients never make it back into the final refined product.

One wheat bagel (98 grams) contains the following nutrients:

• Calories:245
• Fat:1.5g
• Sodium:430mg
• Carbohydrates:47.9g
• Fiber:4.02g
• Added sugars:6g
• Protein:10g

A similar serving size (100 grams) of one multigrain bagel has the following nutrients:

• Calories:241
• Fat:1.24g
• Sodium:359mg
• Carbohydrates:47.5g
• Fiber:6.2g
• Added sugars:8.66g
• Protein:9.9g

What Are the Healthiest Bagels?

For a healthy fare, opt for whole-grain bagels. The Department of Agriculture advises making half of your grains whole grain.

The refining process strips away layers of the grain containing B and E vitamins, healthy fats, plant nutrients, and protein. That leaves nothing but the starchy part of the grain. Refined grains include bagels made from white flour.

In contrast, whole grains retain the entire grain and its nutrients. Whole-grain bagel options include ones made from whole-wheat flour.

Carbohydrates

Carbs are not inherently bad. Your body needs carbs to convert into the energy your cells need. The Dietary Guidelines for Americans (DGA) advises making 45% to 65% of your daily food intake carbs.

Still, the type of carb matters. Certain forms of carbs, mainly whole grain and non-starchy varieties, give you an array of nutrients like fiber. Your body digests those carbs slowly, gradually increasing blood sugar and insulin and sustaining energy over long periods.

Including whole grains in your diet may reduce your risk of certain cancers, heart disease, and stroke.

In contrast, your body digests processed and refined carbs quickly, spiking your blood sugar. You'll get a short burst of energy that can just as quickly leave you feeling drained.

Too many of those carbs may increase the risk of health conditions like:

• Diabetes
• Heart disease
• Obesity
  

Gluten is a protein in grains like barley, rye, and wheat. People with celiac disease must follow a gluten-free diet. There are gluten-free bagel options made from non-gluten starches like cassava and rice. Some evidence suggests that those ingredients have less fiber and protein than other grains.

Many gluten-free bread options have a high glycemic index (GI), or a measure of how quickly carbs raise your blood sugar. You can top gluten-free bagels with low-GI pairing options like peanut butter or smoked salmon to help balance your blood sugar.

Grain-free bagels are not made with grains like barley, rye, or wheat but may have as many or more carbs as traditional bagels. Check the label to ensure the serving size meets your carb intake goal. Lowering your carb intake may help you lose weight and manage your blood sugar.

Of note: A healthy carb intake is not a one-size-fits-all thing. Your ideal intake depends on your energy needs. For example, your body will likely need more carbs than others if you exercise intensely daily or have a physically-demanding job.

Whole Grain

Finding a whole-grain bagel means finding a product label that reads "whole grain." Some evidence suggests that foods labeled "whole grain" are not as healthy as they seem.

For example, a bagel may be made of mostly refined flour but have "made with whole grain" on its label. Next time you hit the market, pick a few bagel options, then inspect their ingredients list closely for "whole" wheat or grains.

The Department of Agriculture requires that whole-grain products have 50% or more whole grains. The remaining grains must be bran, enriched, or germ.

Ingredients To Look For and Avoid

Look for bagels with added protein, such as eggs, pea protein, and wheat gluten, if you're limiting your carb intake. Some bagels with added proteins have a slightly lower carb content than a standard refined bagel.

You can find a bagel that suits almost any particular diet, including:

• Grain-free bagels made with almond, cassava, or potato flour
• Gluten-free bagels made with buckwheat or rice flour
• Nut-free, sesame-free, and other allergen-friendly bagels

Let's say you decide to make a bagel at home. You only need flour, salt, sugar, water, yeast, and other spices you choose for flavor. As far as commercial bagels go, there's much more involved than what meets the eye.

Your typical commercial bagel often contains gums, oils, preservatives, and other hard-to-pronounce stuff. You'll need to study the ingredients list closely to avoid things you may be sensitive to and seek options made with simple, whole-food ingredients.

Toppings

Pairing your bagel with healthy fats, nutritious carbs, and proteins helps raise your blood sugar slowly and sustain energy for long periods.

Here are some bagel topping ideas:

• Add vegetables like cucumbers, onions, spinach, sprouts, or tomatoes for extra nutrients.
• Lean, nutrient-rich options include animal protein; organic cream cheese; sliced, hard-boiled, pasture-raised egg; or smoked salmon.
• Nut-based cheeses, like almond cream cheese or spreadable cashew cheese, are rich in healthy fats.
• Try hummus, nut or seed butter, or olive tapenade for antioxidants and healthy fats.

There's no need to stress if you're running out the door, and a refined bagel is all you have for breakfast. A little refined bagel here and there does not hurt, especially if you top it with fresh veggies, healthy fats, or lean protein.

For portion sizes, consider choosing mini and thin bagel options if you want to lower your carb or calorie intake. You can slice a bagel in half and save the other for later.

The Department of Agriculture advises making half of your plate fruits and vegetables. Try pairing your bagel with a side of fruit for a well-rounded breakfast. You may opt for low-GI foods like a glass of milk or Greek yogurt if you are managing your blood sugar.

A Quick Review

Try choosing bagels made from whole grain and simple, whole food ingredients if you eat them regularly.Limiting your refined carb intake may help manage weight and reduce the risk of several chronic diseases.

As always, the important thing is that you listen to your body. Speak with a healthcare provider or nutritionist if you have trouble meeting your health goals.