How to order a healthy bagel: From toppings to grains, nutritionists reveal the ultimate hacks for your breakfast roll

Mail Online | 2/9/2018 | Jaleesa Baulkman For Dailymail.com
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There's nothing like a fresh, warm bagel first thing in the morning.

In fact, American ballet dancer Misty Copeland said she eats a bagel slathered with cream cheese before she starts her day.

Quick - Breakfast - Fiber - Nutrients - Calories

However, the quick and convenient breakfast provides no fiber, very few nutrients, and can pack up to 300 calories without toppings.

But experts say bagels can be the best part of a well-balanced diet with the right toppings.

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1. Opt for whole wheat or multi-grain bagels:

Bagels are notoriously known for containing empty calories, which means no fiber and few nutrients.

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However, whole wheat and multi-grain bagels can provide a little bit more nutrients.

'Whole wheat and whole grain bagels are a good choice because they contain a little bit more fiber and protein,' Jessica Cording, registered dietitian-nutritionist at Jessica Cording Nutrition, told Daily Mail.

Grams - Fiber - Bagel - Wheat - Multi-grains

Compared to just 2.3 grams of fiber in a regular bagel, whole wheat and multi-grains contain 4.6 and 7.7 grams of fiber, according to FatSecret calorie counter.

They also contain up to one gram more protein than a regular bagel.

Wheat - Multi-grain - Bagels - Sugar - Bagels

Whole wheat and multi-grain bagels also contain less sugar than regular bagels.

Regular bagels contain 5.3 grams of sugar, while multi-grain contain 3.41 grams and whole wheat contain 1.9 grams of sugar.

Wheat - Multi-grain - Bagels - Number - Carbohydrates

However, whole wheat and multi-grain bagels won't reduce the number of carbohydrates consumed.

They actually contain two to eight more grams of carbs than a plain bagel — so if carbs are your real enemy, just eat a plain bagel.

People - Nutrition - Bagels - Strawberry - Bagels

People looking for best nutrition should avoid fruit-flavored bagels like strawberry and green bagels because they will 'likely have food dye in them and more sugar,' Cording said.

Although whole wheat and multi-grain bagels are healthier options than a regular bagel, it really comes down to what people choose to put on top of a bagel.

To make...
(Excerpt) Read more at: Mail Online
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