1 large bagel contains around 337 calories, which makes it a delicious but high-calorie breakfast option. If you're a bagel lover, but you're worried about its high-calorie count, we've got some tips and tricks for you to enjoy it without any guilt.
Bagels are usually made with refined flour, which is low in fiber and high in carbohydrates. They can also be high in sodium and sugar, depending on the toppings and fillings you choose. However, there are ways to minimize the negative impact of bagels on your health and waistline.
In this article, we'll share some practical strategies that will help you navigate the world of bagels and make healthier choices.
Choose a Smaller Bagel
The bigger the bagel, the more calories it has. If you want to enjoy a bagel without overindulging, go for a smaller size. Most bagel shops offer various sizes, so ask for the smallest one. A mini bagel usually contains around 60 to 100 calories, which is a decent portion for breakfast. If you feel like you need more, you can always pair it with a side of fruit or a protein-rich food.
Limit High-Calorie Toppings
Bagels become high in calories when they are topped with sugary or fatty spreads, such as cream cheese, butter, jam, or Nutella. If you want to keep your bagel light and healthy, avoid these high-calorie toppings or limit the amount you use. Instead, try some healthier options like avocado, hummus, peanut butter, or fresh berries. These toppings are lower in calories and richer in nutrients, such as fiber, protein, and healthy fats.
Opt for Whole Wheat or Multigrain Bagels
Whole wheat or multigrain bagels are richer in fiber and protein than their refined counterparts. They also have a lower glycemic index, which means they won't spike your blood sugar as much. Look for bagels that contain at least three grams of fiber and six grams of protein per serving. These nutrients will help you feel fuller for longer and keep your digestive system healthy.
Pair with Protein
Bagels are mainly carbohydrates, which means they won't fill you up as much as protein-rich foods. To make your bagel more satisfying and balanced, pair it with a protein-rich food, such as eggs, Greek yogurt, turkey, or tofu. Protein will slow down the digestion of carbohydrates and help you maintain stable blood sugar levels. It will also provide your body with essential amino acids that support muscle growth and repair.
Plan Ahead for Breakfast
If you know you're going to have a bagel for breakfast, plan ahead for the rest of the day. Try to balance your meals and snacks by including plenty of veggies, lean proteins, and healthy fats. Avoid sugary and refined foods, such as candy, soda, or fries. Instead, choose whole foods that are rich in nutrients, such as fruits, veggies, nuts, and seeds.
Watch Portion Sizes
Even if you choose a smaller bagel, it's important to watch your portion sizes. Eating too much of any food can lead to weight gain and other health issues. A regular-sized bagel usually contains around 250 to 300 calories, which is a significant portion for breakfast. To avoid overeating, cut your bagel in half and save the other half for later, or share it with a friend.
Be Mindful of Cream Cheese
Cream cheese is one of the most popular toppings for bagels, but it's also one of the most calorie-dense and fatty. A single tablespoon of cream cheese contains around 50 calories and five grams of fat. If you can't resist the creamy goodness of cream cheese, try to be mindful of how much you use. One tablespoon or two is enough to add flavor without adding too many calories.
Make Your Own Bagels
If you're a kitchen enthusiast, try making your own bagels at home. Homemade bagels are lower in calories and sodium than store-bought bagels, and you can customize them to your liking. There are plenty of bagel recipes online that use whole wheat flour or almond flour instead of refined flour. You can also experiment with different flavors and fillings, such as garlic, cheese, or raisins.
Read Nutrition Labels
Before buying a bagel, take a look at its nutrition label. You'll find valuable information about its calorie count, serving size, fiber, protein, and sugar content. Choose a bagel that fits your nutritional needs and goals. If you're watching your calories or sugars, go for a smaller, whole wheat bagel with a lower sugar content. If you need more protein or fiber, look for bagels that are enriched with seeds or grains.
Balance Bagels with Exercise
If you're worried about the calorie count of your bagel, balance it out with some exercise. Going for a walk or doing a quick workout after your breakfast can boost your metabolism and burn some calories. Physical activity also helps regulate your blood sugar levels and improves your mood and energy. Try to make exercise a regular part of your routine, and enjoy your bagel guilt-free!
Eating a bagel can be a delicious and nutritious part of your breakfast, as long as you make smart choices and moderate your portions.
FAQs About a Large Bagel
1. How many calories does a large bagel have?
A large bagel typically has around 337 calories, although the exact number may vary depending on the type of bagel and any additional toppings or spreads used.
2. Is a large bagel a healthy breakfast option?
While a large bagel can be a tasty breakfast option, it is typically quite high in calories and may not be the healthiest choice. To make a bagel breakfast a bit healthier, you could opt for a smaller bagel, choose a whole grain or seeded variety, and add some protein and healthy fats with toppings like nut butter, avocado, or smoked salmon.
3. What are some common toppings for a large bagel?
Common toppings for a large bagel include cream cheese, butter, jam or jelly, peanut butter, smoked salmon, eggs and bacon, deli meats, and cheese. Many people also enjoy bagels with sweet or savory spreads like hummus, pesto, or fruit preserves.
4. Can a large bagel be part of a balanced diet?
Yes, a large bagel can be part of a balanced diet if consumed in moderation and in combination with other healthy foods. Pairing a bagel with protein-rich eggs or smoked salmon and some fresh fruit or veggies can make for a satisfying and nutritious meal.
5. Are there any alternative options to a traditional large bagel?
Yes, there are several alternative options to a traditional large bagel for those who are looking for something different. Some healthier options might include a whole grain English muffin, a slice of toasted whole grain bread, or a wrap made with a whole grain tortilla. Alternatively, some people may prefer a gluten-free option like a slice of gluten-free bread or a gluten-free bagel.