Bagels are a classic, they first appeared in London’s Brick Lane district in the mid-19th century, where they were often displayed on vertical wooden dowels, sometimes up to a metre long. The queues haven’t dwindled centuries later either as BBritainas a nation can’t seem to get enough of these delicious baked goods.
The UK consumes over 320 million bagels annually – the equivalent of around 80 million packs. If stacked, these bagels would reach approximately 1,920,600 metres high, matching the height of 4,335 Empire State Buildings. That is a pretty insane statistic. So if the UK is scoffing down this many bagels a year, the next question would be are they good for you? Bodu builders are known to swear by them due to the high-calorie density of the food, but we going to apply our research to the average human being and see if a daily bagel habit could be a pro or a con.
How Many Calories Are in a Bagel?
Despite their popularity, bagels are sometimes criticised for their high carbohydrate content. But are they as unhealthy as they seem, or can they be part of a balanced diet?
The calorie content of bagels can vary widely depending on size and ingredients. A plain bagel can range from 240 to 400 calories. For example, a plain New York Bakery Co bagel in the UK contains about 230 calories – before adding spreads or toppings.
Nutritional Breakdown of a Plain Bagel
- Calories: 230
- Fat: 2.2 g
- Saturated Fat: 0.8 g
- Sugar: 4.4 g
- Salt: 0.52 g
One bagel can have the same carbohydrate content as three slices of bread, making portion control important.
Do Bagels Offer Any Nutritional Value?
Bagels are typically made from enriched flour, providing iron and B vitamins. They also contain trace amounts of calcium and magnesium. A single bagel has the same protein as two eggs and offers a fair amount of fibre, helping you feel full.
Are Bagels Bad for Your Health?
The impact of bagels on health depends on frequency and preparation. While eating bagels too often can contribute to weight gain, occasional consumption – paired with healthy toppings – can fit into a balanced diet.
Healthier Ways to Enjoy Bagels
- Pick Whole Grain or Seeded Options
Choose whole-wheat, oat, rye, or seeded bagels for more fibre and healthy fats. These varieties are generally more nutritious than plain white bagels. - Smaller, Store-Bought Bagels
Store-bought bagels are often smaller and include nutritional labels, making portion control easier. - Top with Nutrient-Dense Ingredients
Swap cream cheese for healthier toppings like:
- Tuna, egg, or chicken salad with avocado
- Turkey with lettuce and tomato
- Nut butters for added protein and healthy fats
Why Do Athletes Eat Bagels?
Bagels are often used as post-workout meals because they replenish glycogen stores and provide energy. Pairing them with protein helps with muscle recovery and growth.
The Downsides of Eating Bagels
- Calorie Overload
Large bagels can contain up to 600 calories, turning a snack into a full meal. Without portion control, this can lead to weight gain. - Refined Carbohydrates
Many bagels are made from refined wheat flour, which can spike blood sugar. Diets high in refined carbs are linked to heart disease and type 2 diabetes.
Final Thoughts: Can Bagels Fit into a Healthy Diet?
So to answer the question, yes bagels can be part of a healthy diet if eaten in moderation. It is better to opt for whole grain varieties, smaller portions, and nutrient-rich toppings to enjoy bagels without compromising your health goals but overall moderate consumption of bagels could even have some benefits to your diet. That’s not bad news at all.