Attention all sesame bagel lovers! Did you know that one large sesame bagel contains 344 calories? But fear not, as we dive into this article, we'll discover some healthy options to make your bagel enjoyable without blowing your calorie count.

Not only that but did you know that the sesame seeds in a sesame bagel have a range of health benefits? But let's begin by exploring the nutritional makeup of a sesame bagel.

If you're looking to enjoy a bagel for breakfast, or any other occasion, we've got you covered. Keep reading for tips on how to make your bagel healthier and pairing ideas.

Calories and Macronutrients

A large sesame bagel contains 344 calories, and around 12g of protein, making it a decent source of protein. On the flip side, it also contains around 61g of carbs, which can turn into sugar in the body if not burned off. Keep in mind that the size of the bagel can affect the calorie count, and it can vary depending on how it's prepared. As for fats, one sesame bagel contains around 6g of total fats, which isn't too bad considering a moderate fat intake is essential for several bodily functions.

Carbohydrates and Fiber

As previously mentioned, a sesame bagel contains around 61g of carbs. But not all carbs are created equal. In a sesame bagel, there is around 3g of fiber, which is the indigestible part of the carb family that helps keep you feeling fuller longer and can aid with weight management. However, a majority of the carbs in the bagel come from refined flour, which can spike blood sugar levels and lead to cravings later on. If you're looking for a healthier option, try whole-grain bagels that contain more fiber and nutritious whole grains.

Protein and Fats

For those who are more fitness-conscious or take a higher protein diet - the sesame bagel contains around 12g of protein, making it a decent source of protein for breakfast or snacks. It's also reasonably low in fat, with a total of 6g of fats, making it a good option for those who want some carbohydrates to start their day but are watching their weight. There are healthier fats like nuts or avocados, but the sesame bagel can be an excellent food option to complement healthy fats to fulfill daily calories intake.

Vitamins and Minerals

While not a significant source of vitamins or minerals, sesame seeds contain essential trace minerals like copper, zinc, and magnesium that are required in small amounts but can provide potential health benefits. In short, the sesame bagel isn't a significant source of vitamins or minerals, but the trace amounts present in sesame seeds can be an added bonus for overall health.

Benefits of Sesame Seeds

Sesame seeds contain essential minerals and vitamins like copper, manganese, and thiamin, which are vital for maintain a healthy body. They're also high in antioxidants, which can reduce inflammation in the body. Additionally, the lignans in sesame seeds can help reduce the risk of heart disease, and the high fiber content can help with digestion and weight management.

How to Make a Healthy Bagel

If you enjoy bagels but want a healthier version, you can make some simple swaps and changes that make the difference between an indulgent start to your day and a nutritious option. For example, choose whole-grain bagels that are higher in fiber, lower in sugar, and calories than regular white flour bagels. You can also opt for plant-based or low-fat cream cheese instead of high-fat options. Lastly, add veggies and lean protein such as salmon, eggs, smoked salmon, or avocado to give your bagel an extra nutritional boost.

Pairing Ideas

While a sesame bagel can be an excellent breakfast option on its own, adding some toppings or pairings can enhance its flavor and nutritional value. Some examples of healthy pairings are smoked salmon or avocado spreads, egg whites, lean proteins like turkey, and vegetables like spinach, tomato, or sliced cucumbers. Remember, the toppings make a meatier serving portion than the bagel itself, so be sure to practice moderation and balance your calories intake.

Ways to Reduce Calorie Intake

While a sesame bagel isn't the highest-calorie food, it still packs a sizeable number of calories for a breakfast item. To lower your calorie intake, without sacrificing a favorite food, you can try some tips. For instance, Opt for a smaller bagel size, split your bagel with someone else, or try an open-faced sandwich instead of a regular bagel sandwich to cut some calories. You can also choose the leanest protein and vegetable toppings and use sprouted whole-grain bread alternatives to suit those on low-carb or gluten-free diets.

Bagel vs Other Breakfast Options

While a sesame bagel can be a healthy breakfast option if paired with the right foods, there are other options as well. For example, Greek yogurt and granola, oatmeal with fruits or nuts, or smoothies blended with protein, fruits, and vegetables can be great alternatives for a healthy breakfast. However, it's all about discovering what works best for you and your body's needs. If you enjoy a sesame bagel and feel energized after consuming it, don't shy away from it. But, you can regulate its portion size, so it doesn't lead you to consume more calories than required.

Conclusion

To conclude, a sesame bagel has its benefits and drawbacks, like any other food or beverage. It can be a decent, filling breakfast option if paired well, but it's not the most nutritious option. By leveraging the tips mentioned in this article, you can incorporate a sesame bagel in your diet or opt for healthier alternatives that give you the energy, nutrients and keep you feeling fuller for longer. Remember, no food is entirely off-limits. Eating the things you love in moderation and balance is the key to a healthy lifestyle.