Overview
A bagel has the potential to be a healthy breakfast, but some versions contain too much fat and calories. Bagels are part of the grain family and offer several health benefits when included in a healthy meal plan. Eating a morning meal allows for better concentration and helps you meet nutrient intake recommendations for the day. The right bagel is a healthy way to do this.
Size
A variety of bagel sizes are available. However, the larger the bagel, the more fat and calories it contains. The flavor you choose also contributes to calorie content in a bagel. Choosing a mini bagel or a thin bagel reduces calorie intake and allows you to enjoy a bagel as part of a healthy breakfast. For example, a Thomas' whole-wheat mini bagel contains 120 calories and 1 g of fat. Compared to typical bagels, which average 200 calories or more, this is a much healthier choice. Avoid bagels with fruit flavors, as they do not always contain real fruit and have more calories due to added sugar.
Nutrients
Bagels offer several beneficial nutrients. The primary benefit of eating grains is fiber, a nutrient that plays a role in healthy digestion and cholesterol control. The USDA recommends that half of your grain intake be in the form of whole grains. Choose a whole-wheat bagel over a plain bagel to increase your morning fiber intake. Bagels also contain B vitamins and carbohydrates, both of which increase energy levels. Whole grains are an important addition to a healthy meal plan because they bulk up in your stomach, keeping you feeling full and preventing hunger between meals. Bagels also offer iron for healthy blood flow and folate, which helps prevent neural tube birth defects.
Toppings
What you choose to top your bagel with plays a significant role in how healthy it is. Cream cheese--a popular choice--can be very high in fat and calories. If you spread on more than one serving, your breakfast may become too high in fat and calories to be a healthy choice. A bagel sandwich with eggs, cheese and bacon makes these numbers even higher. Opt for low-fat cream cheese, all-fruit jam or reduced-fat peanut butter, which are healthier choices to spread on your bagel.
Restaurant Bagels
The bagels you find in restaurants are not always a healthy choice. If you buy bagels at a bagel shop, reading the nutrition information before ordering allows you to make a healthier decision. A plain bagel at Dunkin Donuts contains 320 calories and 2.5 g of fat without any cream cheese added. Eating one of these regularly means consuming too many calories in the morning. This may lead to weight gain if you don't balance your calorie intake for the rest of the day.
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