The Healthiest Black Russian Bagel Choices and Spreads, According to Experts
There’s something undeniably comforting about enjoying a fresh, warm bagel in the morning. Whether paired with cream cheese or loaded with toppings, bagels have become a go-to breakfast or brunch option for many.
However, some people shy away from bagels due to their high carbohydrate content. But are bagels truly bad for your health? To find out, we consulted registered dietitians to uncover the healthiest bagel varieties and the best nutritional toppings.
Are Bagels Really Bad for You?
Bagels often get a bad reputation for being carb-heavy, but carbohydrates are not inherently harmful. According to Claire Rifkin, a registered dietitian and clinical director of Claire Rifkin Nutrition LLC in New York, “A plain bagel is primarily a source of simple carbohydrates, but pairing it with nutrient-dense toppings can balance the meal and provide more sustained energy.”
To enhance a bagel’s nutritional value, Rifkin suggests adding protein, healthy fats, or fiber-rich ingredients. This approach can help stabilize blood sugar levels and make your breakfast more satisfying.
The Healthiest Bagel Varieties
Bagels come in numerous varieties, from plain and everything to multigrain and sprouted grain. If you’re looking for the healthiest options, consider these choices:
1. Whole Wheat Bagels
Whole wheat bagels contain more fiber than traditional white bagels, helping regulate blood sugar levels and keeping you fuller for longer. “Fiber plays a crucial role in digestion and maintaining gut motility, both of which are vital for overall health,” explains Rifkin.
Made with a blend of grains such as oats, barley, and flaxseeds, multigrain bagels provide both fiber and heart-healthy omega-3 fatty acids. “The variety of grains adds a nutrient boost and provides a slower energy release compared to refined flour bagels,” says Rifkin.
3. Sprouted Grain Bagels
Though less common, sprouted grain bagels are a nutritional powerhouse. “According to Rifkin, sprouting transforms starches, enhancing the bioavailability of essential nutrients like B vitamins and iron.” They also tend to be easier to digest for many individuals.
4. Pumpernickel Bagels
Made from coarsely ground rye, pumpernickel bagels have a lower glycemic index than regular bagels, meaning they cause less of a spike in blood sugar levels. “Rye flour also provides essential nutrients like manganese and copper,” Rifkin adds.
The Best Bagel Spreads for a Nutritious Meal
Toppings can make or break the nutritional value of your bagel. Here are some of the healthiest choices:
1. Hummus
High in fiber and plant-based protein, hummus is a great alternative to cream cheese. “It’s also a great source of heart-healthy fats, thanks to the olive oil and tahini,” says Rifkin.
Rich in protein and omega-3 fatty acids, smoked salmon supports brain and heart health. Pairing it with a whole wheat or multigrain bagel creates a balanced meal full of fiber, healthy fats, and protein.
3. Avocado
Avocado is an excellent source of monounsaturated fats, which benefit heart health. “It is also a great source of fiber and vital nutrients, including potassium,” says Rifkin. Try swapping your usual avocado toast for an avocado-topped bagel.
Does Bagel Size Matter?
Portion size plays a crucial role in maintaining a balanced diet. Rifkin points out that “Bagels have increased in size over the years, with many now weighing up to six ounces—much larger than a standard serving of bread.”
If you’re enjoying a large bagel, consider eating half and saving the rest for later, especially if pairing it with nutrient-dense toppings.
Are Frozen Bagels a Healthy Choice?
Keeping frozen bagels on hand can be a convenient option, especially if it allows you to opt for healthier varieties like whole grain or sprouted. However, Rifkin warns, “Be mindful of added sugars in store-bought frozen bagels. Fresh bagels from a bakery may have fewer additives, but they are often larger, so portion control is key.”
How to Create a Balanced Bagel Breakfast
If you love bagels, you don’t have to give them up. Breakfast sets the tone for the rest of the day, so making mindful choices can help you maintain a balanced diet.
Lisa Moskovitz, a registered dietitian and CEO of NY Nutrition Group, advises, “The ideal morning meal should include fiber-rich carbs, lean protein, and anti-inflammatory fats. Within those guidelines, you can choose foods that are both nutritious and enjoyable.”
Recommended Bagel Toppings for a Healthy Breakfast:
- Omega-3-rich tuna salad or lox
- Avocado with sliced veggies for added fiber and antioxidants
- Natural nut butter (almond or peanut) with fresh berries for a balance of protein and healthy fats
- Organic, free-range eggs with seasoning for a protein-packed start
“All of these combinations offer protein, fiber, and healthy fats—the trifecta for ensuring your meal is satisfying, nutritious, and long-lasting,” Moskovitz says.
Final Thoughts
Bagels can be a part of a healthy diet when chosen wisely. Opt for whole wheat, multigrain, or sprouted grain varieties, and pair them with nutrient-dense toppings like smoked salmon, hummus, or avocado. Be mindful of portion sizes and ingredient quality, especially when buying frozen bagels. With the right choices, you can enjoy this breakfast staple without compromising your health goals.
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