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Bagels are a popular breakfast item, but are they healthy for weight loss? This blog post looks at the nutritional value of bagels and whether or not they are a good choice for those trying to lose weight.
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Bagels have been around for centuries and are a staple in many cultures. They are often eaten as a quick breakfast or snack.
Bagels are traditionally made with white flour, water, yeast, and salt. Some modern recipes also include malt. The dough is boiled before it is baked, which gives the bagel its distinctive chewy texture.
Bagels are often sold pre-sliced and can be found in most grocery stores. They are also available in a variety of flavors, such as plain, poppy seed, sesame seed, onion, garlic, cinnamon raisin, and whole wheat.
The calories in a bagel depend on the size and ingredients. A plain bagel with no toppings has about 250 calories. A bagel with cream cheese has about 350 calories.
Bagels have some nutritional value but are not considered a healthy food because they are high in calories and carbohydrates and low in fiber and protein.
What the Research Says
Bagels are often thought of as a diet no-no, but they may actually be helpful when trying to lose weight. A bagel eaten with a nut butter or cream cheese can help you feel satisfied and stay full longer, which can lead to weight loss.
.A 2017 study
A 2017 study published in the Journal of the American Medical Association found that participants who ate one bagel a day for six weeks saw no change — or even a slight decrease — in their “bad” LDL cholesterol levels, compared with those who didn’t eat bagels at all.
.A 2016 study
A 2016 study of over 2,000 people found that those who ate bagels regularly were more likely to be overweight or obese than those who didn’t eat them. The study also found that eating bagels was linked to a higher intake of calories and sugar, and a lower intake of fiber and protein.
.A 2015 study
In a 2015 study in the journal Obesity, researchers found that people who ate three or more daily servings of whole-grains (including bagels) lost more belly fat than those who ate the same amount of calories from refined carbs like white bread. Because whole-grains take longer to digest, they help you feel fuller for longer which can lead to weight-loss.
How Bagels Can Fit Into a Healthy Diet
Bagels are a type of bread that is often thought of as being unhealthy. However, there are some health benefits to eating bagels. Bagels are a good source of fiber and protein, and they can help you feel fuller for longer. If you are trying to lose weight, you can still enjoy bagels as part of a healthy diet. Let’s take a closer look at how bagels can fit into a healthy diet.
.Choose whole-grain bagels
When it comes to carb-rich breakfast foods, bagels tend to get a bad rap. But are they really that unhealthy? And if you are watching your weight, can they fit into a healthy diet?
Bagels are a type of yeasted bread that is boiled before it is baked. This gives the dough a chewy texture and a slightly crisp crust. Bagels are often topped with seeds or flavorings like malt syrup before baking.
Most commercial bagels are made with white flour, which is refined and has had the bran and germ removed. This makes the flour more shelf-stable but also strips it of some nutrients. White flour is also associated with an increased risk of type 2 diabetes and other chronic diseases.
For this reason, you may want to choose whole-grain bagels instead. Whole-grain bagels are made with flour that includes the bran and germ, making them richer in fiber, vitamins, and minerals. A recent study found that eating three servings of whole grains per day was linked with a lower risk of early death from any cause.
If you are trying to lose weight or improve your health, you will want to pay attention to the toppings you add to your bagel as well as the spread. Stick with healthy toppings like vegetables, nuts, seeds, or avocado instead of cream cheese or processed meats like bacon or sausage. And opt for an unsaturated fat like olive oil or nut butter instead of butter or margarine.
While bagels can be part of a healthy diet, be sure to choose wisely and enjoy them in moderation.
.Go for plain or “everything” bagels
Loaded with fiber, protein and healthy carbs, bagels are a filling food that can easily be made part of a nutritious diet. Just be sure to choose wisely when selecting your bagel. Some tips:
-Go for plain or “everything” bagels. These have the fewest added sugars and calories.
-Check the ingredient list. Avoid bagels with too many ingredients, artificial flavors or preservatives.
-Pair your bagel with egg whites or cottage cheese. This will add protein and help to keep you full longer.
-Size matters. A regular bagel is about 4 ounces, while a mini bagel is around 2 ounces. Choose accordingly!
.Limit your toppings
Bagels are one of those foods that people tend to love or hate. There’s no denying that they’re delicious, but there’s also no denying that they’re calorie-dense and not exactly what you would call healthy. But what if we told you that you could have your bagel and eat it too? It is possible to make bagels a part of a healthy diet, you just need to be mindful of a few things.
Here are a few tips for how to make bagels fit into a healthy diet:
Limit your toppings: One of the biggest mistakes people make when it comes to bagels is loading them up with too many toppings. Cream cheese, bacon, sausage, eggs, avocado, the list goes on. While all of those toppings may be delicious, they’re also adding a lot of extra calories and fat to your bagel. If you want to topping your bagel, stick with healthier options like PB&J, Nutella, or fruit jam.
Go for whole wheat: Another simple way to make your bagel healthier is to choose a whole wheat option. Whole wheat flour is packed with fiber and nutrients that white flour does not have. Fiber is essential for digestive health and keeping you feeling full after eating.
Skip the cream cheese: We know, we know. Cream cheese is delicious. But if you’re looking to cut back on calories and fat, skip the cream cheese altogether or go for a lower-fat option like light cream cheese or Greek yogurt cream cheese.
The Bottom Line
Yes, bagels can be part of a healthy diet and can help with weight loss. However, it’s important to choose the right bagel and to eat it in moderation. Bagels are high in calories and carbohydrates, so they should be eaten in moderation. Choose whole-wheat or grain bagels instead of white flour bagels, and top them with low-fat cheese, vegetables, or lean protein.
How to Make a Healthy Bagel
Bagels are often seen as an unhealthy breakfast option because they are high in carbs and calories. However, bagels can be a healthy part of your diet if you make them with whole wheat flour and healthy toppings. In this article, we will show you how to make a healthy bagel that is low in calories and high in fiber.
-1/2 cup warm water
-1 tablespoon honey
-1 tablespoon active dry yeast
-1 teaspoon salt
-2 1/2 cups bread flour
-1 egg white
-1 tablespoon vegetable oil
-1/4 cup chopped onion
-4 cloves garlic, minced
-1/4 teaspoon black pepper
-3/4 cup shredded mozzarella cheese
-3 tablespoons grated Parmesan cheese
1) Preheat oven to 375 degrees F (190 degrees C). Grease a baking sheet or line with parchment paper.
2) Mix together wheat flour, all-purpose flour, salt, baking soda and yeast in a bowl.
3) In a separate bowl, whisk together nonfat Greek yogurt, egg whites and honey. Stir the wet ingredients into the dry ingredients until well combined.
4) Fold in raisins, blueberries and/or chocolate chips (if using).
5) Divide the dough into 12 equal pieces and shape each into a ball. Place the balls of dough on the prepared baking sheet and flatten slightly. Bake in the preheated oven until golden brown, about 15 minutes.