You don't need to give up eating bagels in order to lose weight. In fact, whole-grain bagels are an ideal candidate for inclusion in a healthy, lifelong eating plan. Successfully integrate bagels into your diet by making smart choices about the calories and ingredients in the bagels you select, as well as the toppings you put on them.
Calories
If you're counting calories for your weight-loss or weight-maintenance plan, check nutrition labels for the number of calories in the bagels you eat. Calories per bagel can vary widely, from under 200 to nearly 400 per bagel. Watch out for confusing serving sizes as well. Some manufacturers list half a bagel as the serving size, potentially misleading you into thinking that your bagel selection has a lower calorie count than it does.
Flour
Further your chances of weight-loss success by choosing bagels made from 100 percent whole-grain flour instead of white flour. Eating whole grains regularly improves long-term weight maintenance, according to a report published in the March 2011 issue of "The Journal of Nutrition." Whole grains reduce your risk of overeating by helping you feel fuller longer, states Julie Garden-Robinson, Ph.D., a food and nutrition specialist at North Dakota State University.
Other Ingredients
Make bagels more diet-friendly by choosing bagels flavored with potentially weight-shaving ingredients, such as raisins and nuts. A University of Connecticut study published in the January 2009 issue of "Metabolism - Clinical and Experimental" concluded that eating raisins regularly appears to reduce both hunger and caloric intake. A 2007 review article published in the "Asia Pacific Journal of Clinical Nutrition" concluded that, "Nuts, as part of an energy-controlled weight loss plan, may assist with weight loss."
Toppings
High in saturated fat, regular cream cheese isn't a great nutritional choice, explains Karen Collins, MS, RD, CDN, of the American Institute for Cancer Research. Top your bagel with slimming substitutes offering more dietary value. Try low-fat cream cheese along with lox and tomato slices, a tablespoon of natural peanut butter plus a tablespoon of high-fiber spreadable fruit, or a lunchtime sandwich made with low-fat deli meat along with mustard, lettuce, tomato and a slice of cheese.
References
- LIVESTRONG.COM MyPlate: Bagel
- "The Journal of Nutrition"; Putting the Whole Grain Puzzle Together; Satya S. Jonnalagadda, et al., March 2011
- North Dakota State University: Now Serving: More Whole Grains!; Julie Garden-Robinson, Ph.D.; 2006
- "Metabolism - Clinical and Experimental"; Raisins and Walking Alter Appetite Hormones and Plasma Lipids by Modifications in Lipoprotein Metabolism and Up-regulation of the Low-Density Lipoprotein Receptor; Michael J. Puglisi, et al.; January 2009
- "Asia Pacific Journal of Clinical Nutrition"; A Review of the Evidence: Nuts and Body Weight; Sharon Natoli, et al.; 2007
- American Institute of Cancer Research: Nutrition Wise; Karen Collins, MS, RD, CDN; January 2009
Member Comments