Love bagels? Here's how to eat them without derailing your diet

Bagels can still fit into a healthy diet despite their carbohydrate-heavy reputation, with nutrition experts saying the key lies in choosing whole-grain varieties and pairing them with nutritious toppings.

According to experts, bagels provide carbohydrates that fuel the body with energy, while whole-grain options also offer fibre that supports digestion, heart health and appetite control.

Whole-grain bagels offer greater health benefits

Experts say whole-grain bagels contain more fibre, protein, vitamins and minerals than those made with refined white flour.

The fibre found in whole grains may help lower LDL ("bad") cholesterol, support heart health, improve blood sugar control and keep you feeling full for longer.

Whole-grain bagels can also contribute to weight management by promoting satiety and slowing digestion.

Carbohydrates aren't the enemy

Although bagels are high in carbohydrates, experts stress that carbohydrates are the body's primary energy source.

However, refined-grain bagels are digested more quickly, causing rapid spikes and drops in blood sugar that may leave people feeling hungry sooner.

Regularly consuming excessive amounts of refined carbohydrates has also been linked to a higher risk of obesity, heart disease and diabetes.

Choose healthier toppings

Experts recommend pairing bagels with healthy fats and lean proteins to create a more balanced meal and help manage blood sugar levels.

Suggested toppings include hummus, nut butters, smoked salmon, eggs, reduced-fat cream cheese and vegetables such as spinach, tomatoes, cucumbers, onions and sprouts.

Those looking to reduce calories or carbohydrates can also opt for mini or thin bagels or simply eat half and save the rest for later.

Bagels can fit into a balanced diet

Experts say there is no need to avoid bagels altogether.

Choosing whole-grain varieties whenever possible and combining them with protein, healthy fats and vegetables can make bagels a nutritious part of a balanced eating plan while providing sustained energy throughout the day.