Bagels have remained popular in the U.S. since their arrival to New York City, along with millions of Eastern European immigrants in the late 19th century. Although any type of bagel can fit within a healthy, balanced diet, all bagels are not created nutritionally equal.
Advantages
Bagels provide a variety of potential benefits. Whole grain bagels provide valuable amounts of vitamins, minerals and fiber. Americans typically fall short of the recommended three or more 1 oz. servings of whole grains per day, say the Dietary Guidelines for Americans. One whole grain bagel provides two hearty whole grain servings. Whole grains are also valuable sources of B-vitamins, which play an important role in your energy and metabolism, and selenium and vitamin E -- antioxidants that promote healthy skin. Bagels of all kinds are valuable sources of glucose -- your body's main dietary source of energy. If you're highly active, bagels provide useful fuel.
Disadvantages
Many bagels are made with refined grains, such as enriched white or wheat flour. Unlike whole grains, refined grains provide few nutritional benefits. Many bagels are often over-sized and mostly nutritionally empty calories. A typical bagel, according to registered dietitian Dina Kimmel, provides an amount of energy similar to that of five slices of bread. If you're overweight or lead a fairly inactive lifestyle, eating bagels, particularly large or excessive amounts of bagels, might make it difficult to control your calorie intake and weight. Bagels made with refined grains also have a high glycemic index, meaning they have a significant impact on your blood sugar levels and might interfere with appetite control. Eating primarily low-fiber starches, as many Americans do, might also lead to constipation.
Preparation
A whole grain bagel topped with low-fat cream cheese or hummus and sliced vegetables provides valuable amounts of fiber and nutrients. Topping your bagel with high-fat cream cheese, butter or margarine, however, adds more calories and saturated fat -- a fat form linked with obesity, type 2 diabetes and heart disease. While an occasional butter- or cheese-topped bagel isn't likely to cause serious damage, aim to stay within the American Heart Association's guidelines, which suggest limiting saturated fat to no more than 7 percent of your total daily calories.
Suggestions
If you enjoy bagels, choose whole grain varieties most often. Check nutrient lists to ensure that a whole grain, such as spelt or whole wheat, is listed as a main ingredient. For a balanced meal, serve bagels with fruits or vegetables. For healthy, unsaturated fat, top bagels with peanut butter, almond butter or sliced avocado. Nuts are also a valuable source of protein, according to the Dietary Guidelines for Americans. High-fiber, reduced-calorie bagels might be useful if you're working toward weight loss. Limiting your intake to half of a large bagel can also reduce its caloric impact. For boosted wellness and broad nutrient intake, incorporate a variety of whole grains, such as brown rice, wild rice, quinoa, oats and barley, into your diet.
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