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
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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.

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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.

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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.

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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.

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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.

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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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