Bagels, a comforting and satisfying breakfast staple, often get a bad reputation for being high in carbohydrates. However, with the right choices and toppings, bagels can be part of a well-rounded diet, even when aiming for weight loss. This guide explores the best bagel varieties and toppings to help you enjoy this classic food without compromising your health goals.
Understanding Bagels and Weight Loss
"Bagels often get a bad rep for being high in carbs, but carbs themselves aren't inherently bad," says Claire Rifkin, a registered dietitian and clinical director of Claire Rifkin Nutrition LLC in New York. The key is to choose the right type of bagel and pair it with nutrient-dense toppings. A plain bagel is primarily a source of simple carbohydrates, but adding protein, healthy fats, or fiber-rich ingredients can balance the meal, prevent blood sugar spikes, and provide sustained energy throughout the day.
Healthiest Bagel Varieties
With a wide variety of bagels available, some are better for your health than others. Here are some of the best options:
Whole Wheat Bagels: Most bagel shops and grocery store bakeries offer whole wheat bagels. These are a good source of fiber, which helps regulate blood sugar levels and keeps you full for longer. "Fiber also supports digestion and gut motility, which can be an important factor to consider when starting your day," Rifkin explains. Western Bagel’s Whole Wheat bagels are higher in fiber and help you feel full, making you more satisfied.
Multigrain Bagels: Multigrain bagels are made with a mix of grains like oats, barley, and flaxseeds, providing both fiber and heart-healthy omega-3 fatty acids. "The variety of grains adds a nutrient boost and provides a slower energy release compared to refined flour bagels," Rifkin says.
Read also: The Ultimate Guide to Male Diet Supplements
Sprouted Grain Bagels: Sprouted grain bagels may be less common, but they offer significant nutritional benefits. "Sprouted grain bagels are easier to digest for many people because the sprouting process breaks down starches and makes nutrients like B vitamins and iron more bioavailable," Rifkin explains, adding that they are also a great source of fiber.
Pumpernickel Bagels: Pumpernickel is made from coarsely ground rye and has a lower glycemic index than regular bagels, meaning it doesn't spike blood sugar as much. "The rye flour gives it a more savory flavor and is a source of nutrients like manganese and copper," Rifkin adds.
High-Protein Bagels: Look for brands or recipes with added whey, pea, or soy protein. These bagels can be a great option for increasing your protein intake. Perfect 10+ Everything Bagels from Western Bagel are packed with 19 grams of protein, are soy-free, and vegan! Perfect 10+ Healthy Grain Bagels are also a great go-to bagel for a protein-packed meal, with 140 calories, 20 grams of protein, and 1 gram of sugar.
Smaller Bagels (Mini or Thin): Choosing smaller bagels, like Western Bagel’s Bagelettes, helps with portion control while still satisfying cravings. With 110 calories and 2 grams of sugar, their Whole Wheat Bagelettes are perfect for a small but controlled breakfast treat.
Healthiest Bagel Spreads
The spread you choose can significantly impact the health value of your bagel. Here are some nutritious options:
Read also: Meal replacement guide for women
Hummus: High in fiber and a plant-based protein, hummus is an excellent bagel topper. "I personally think it tastes great on a bagel and also provides heart-healthy fats from olive oil and tahini," Rifkin says.
Smoked Salmon: Smoked salmon is a great source of protein and omega-3 fatty acids, which support brain and heart health. "Pairing it with a whole wheat or multigrain bagel can create a balanced breakfast option that's rich in fiber, healthy fats, and protein," Rifkin suggests.
Avocado: Avocado is a great source of healthy monounsaturated fats, which are beneficial for heart health. Plus, avocado boasts fiber and essential nutrients like potassium. Consider switching up your sourdough avocado toast with a bagel as your carb.
Greek Yogurt Cream Cheese: Higher in protein and lower in fat than traditional cream cheese, Greek yogurt cream cheese is a healthier alternative.
Avocado Mash: Packed with heart-healthy fats and fiber, avocado mash is a creamy and nutritious spread.
Read also: Chlorine Brand Comparison
Nut Butters (Almond, Peanut, or Cashew): A great source of healthy fats and protein, nut butters can be a satisfying bagel topping. Add a drizzle of honey or a sprinkle of cinnamon for a naturally sweet, energizing spread.
Cottage Cheese + Herbs: Lower in fat and higher in protein than regular cream cheese, cottage cheese with herbs is a flavorful and healthy option.
Vegan Cashew Cream Cheese: Dairy-free, creamy, and loaded with healthy fats, vegan cashew cream cheese is a great alternative for those avoiding dairy.
Adding Protein and Veggies
To create a balanced and nutritious bagel meal, load up on protein and fresh veggies:
Protein Sources:
- Eggs: Scrambled, poached, or hard-boiled for a hearty breakfast.
- Smoked Salmon (Lox): Packed with omega-3 fatty acids and high-quality protein.
- Turkey or Chicken Breast: Lean, low-fat, and delicious on a toasted bagel.
- Crispy Tempeh or Tofu Scramble: A great vegan alternative to traditional breakfast meats.
- Grilled Chicken with Pesto: Adds flavor and protein without the processed ingredients in deli meats.
Vegetables:
- Cucumbers: Hydrating, crisp, and low in calories.
- Spinach or Arugula: Adds iron and a peppery kick.
- Tomatoes: Rich in vitamin C and antioxidants.
- Red Onion: A classic on lox bagels, full of flavor and nutrients.
- Avocado Slices: Heart-healthy fats that make everything creamier.
- Roasted Red Peppers: Sweet, smoky, and loaded with vitamin A.
Adding veggies to your bagel sandwich increases fiber, vitamins, and minerals while adding crunch and freshness.
Smart Choices to Cut Down on Sugar and Processed Ingredients
Many bagels and spreads contain hidden sugars that contribute to energy crashes and cravings. To make a healthier bagel:
- Choose unsweetened nut butters instead of sugary peanut butter spreads.
- Opt for fresh fruit toppings like banana slices or berries instead of jam.
- Pick a bagel with simple, whole ingredients.
Portion Control and Mindful Eating
When it comes to bagels, size matters. "Bagels have grown in size over the years, and what we see in many stores or bagel shops can be up to six ounces, which is much larger than a standard serving of bread," Rifkin says. If you're grabbing a bagel that large, consider eating half or saving the other half for later, especially if you're pairing it with other ingredients.
Frozen Bagels
Having frozen bagels on hand is a good strategy for a quick meal. "Frozen bagels can be a convenient option, especially if it makes choosing a healthier bagel like whole grain or sprouted more accessible," Rifkin says. However, be mindful of the ingredients and try to avoid bagels with high amounts of added sugars. Fresh bagels from a bagel shop may have fewer additives and a better texture, but they tend to be larger, so portion control becomes key.
Healthier Bagel Sandwich Combinations
Here are some delicious, healthy bagel sandwich ideas to try:
- Avocado & Egg Power Bagel
- Bagel: Whole wheat
- Spread: Avocado mash
- Protein: Scrambled egg whites
- Toppings: Spinach, tomatoes, and everything bagel seasoning
- The Omega-3 Classic (Lox & Veggies)
- Bagel: Multigrain
- Spread: Greek yogurt cream cheese
- Protein: Smoked salmon
- Toppings: Cucumber, red onion, capers, and arugula
- Mediterranean Protein Bagel
- Bagel: Sprouted grain
- Spread: Hummus
- Protein: Grilled chicken breast
- Toppings: Roasted red peppers, arugula, and feta
- Sweet & Nutty Banana Bagel
- Bagel: Whole wheat
- Spread: Almond butter
- Toppings: Banana slices, chia seeds, and a drizzle of honey
Bagel Brands to Consider
- Just Bagels Whole Wheat: Contains whole wheat flour, water, salt, and yeast. Nutritionally, they offer 5 grams of fiber and 10 grams of protein per bagel. These contain zero preservatives, which means they’re best consumed fresh or frozen quickly. At 240 calories each, they’re reasonably portioned.
- Udi's Gluten-Free Whole Grain Bagels: Nutritionally impressive with 9 grams of whole grains per serving, they deliver 3 grams of fiber and only 1 gram of sugar. At 240 calories each, they’re lighter than many conventional options while still satisfying that bagel craving.
- Bubba’s Skinny 100% Whole Wheat Bagels: The fiber content is the real star here - a whopping 7 grams per bagel. Made with 100% whole wheat flour, they provide sustained energy rather than the quick spike and crash of refined flour options. They’re slightly smaller than traditional bagels, but they’re so nutrient-dense that one actually satisfies.
- Alternative Bagels from Western Bagel: The best option for low-carb diets and those following a macro plan. Each flavor contains 120 calories and 1 gram of sugar.
Bagels to Avoid (or Enjoy in Moderation)
- Thomas’ Plain Bagels: The real kicker is their refined flour base, offering minimal nutritional benefits while spiking your blood sugar.
- Pepperidge Farm Cinnamon Raisin Bagels: The ingredient list reads like a chemistry experiment, featuring high fructose corn syrup and a parade of preservatives.
- Utopia’s Everything Bagels: These hefty circles pack nearly 400 calories per bagel with a refined white flour base offering minimal fiber.
- Sara Lee Cinnamon Raisin Bagels: The ingredient list features high fructose corn syrup, preservatives, and artificial flavors.
- Lender’s Bagels: These bagels boast an impressive collection of preservatives and dough conditioners. They contain 5 grams of sugar per bagel and a mere 1 gram of fiber.
Low-Calorie Bagel Recipe
If you prefer to make your own bagels, try this low-calorie option:
Ingredients:
- 1 cup self-rising flour
- 1 cup non-fat Greek yogurt
- 1/2 teaspoon salt
- Bagel seasonings
- Melted butter (optional)
Instructions:
- Preheat the oven to 180C/350F. Line a large baking sheet with parchment paper and set aside.
- In a large mixing bowl, add the flour, non-fat yogurt, and salt, and mix until a thick dough remains.
- Using your hands, gently shape into a smooth ball.
- Lightly flour a kitchen surface. Transfer the ball of dough on top of it.
- Divide the dough into 8 large or 12 small portions.
- Using your hands, roll out the dough into a hot dog shape then connect the sides to form bagels.
- Place them on the lined baking sheet.
- Brush the tops of each bagel with the melted light butter (optional).
- Sprinkle with sesame seeds and/or your favorite bagel toppings.
- Bake the bagels for 15-20 minutes, until golden brown on top.
- Remove the bagels from the oven and let them cool completely, before slicing in half and serving.