What Brand of Bagels is the Healthiest?

According to the National Institutes of Health, a standard bagel from decades ago had around 140 calories, compared to modern bagels that can have over 350. So, what brand of bagels is the healthiest for today's diet? Choosing the best option requires comparing key nutritional information beyond just calories.

Quick Summary

This guide reveals the healthiest bagel brands by comparing nutrition labels for fiber, protein, carbohydrates, and sodium. It provides tips for making smarter choices at the grocery store, including evaluating different types of bagels and toppings.

Key Points

• Prioritize Whole Grains: The healthiest bagel brands use 100% whole grains, such as whole wheat, oats, or spelt, which provide more fiber and nutrients than refined flour options.

• Watch for Sodium and Sugar: Many packaged bagels are high in sodium and contain added sugars; look for brands with less than 350mg of sodium and under 5g of sugar per serving.

• Consider Low-Carb Alternatives: Brands like Sola and ThinSlim Foods offer low-carb and keto-friendly bagels for those managing carbohydrate intake.

• Choose Smaller Portions: Modern bagels can be large and calorie-dense; opt for mini versions, bagel thins, or eat only half to better manage your calorie intake.

• Pair with Nutrient-Dense Toppings: Create a balanced meal by topping your bagel with healthy spreads like avocado, hummus, or nut butter and adding protein sources like eggs or smoked salmon.

• Read the Label: Always check the nutrition label for fiber, protein, sugar, and sodium content to make an informed decision based on your dietary needs.

Understanding What Makes a Bagel Healthy

Simply asking, "what brand of bagels is the healthiest?" isn't enough; the answer depends on your specific health goals and what you prioritize. In general, a healthier bagel has more fiber, is made from whole grains, and has lower levels of sodium and added sugars.

Whole Grains vs. Refined Grains

Whole grain bagels, made from ingredients like whole wheat, oats, rye, or spelt, contain all parts of the grain kernel. This means they retain more dietary fiber, vitamins, and minerals compared to bagels made with refined white flour. Fiber is crucial for digestive health and helps you feel fuller for longer, which is beneficial for weight management.

The Impact of Carbs and Glycemic Index

Bagels are dense carbohydrates and can cause a rapid spike in blood sugar, especially those made from refined flour. Whole grain or sprouted grain bagels have a lower glycemic index, meaning they cause a slower, more gradual rise in blood sugar levels. For this reason, pairing your bagel with protein or healthy fats is a smart strategy to manage your energy levels throughout the morning.

The Silent Culprits: Sodium and Added Sugars

Many store-bought bagels, even plain ones, can be surprisingly high in sodium and added sugars to enhance flavor and prolong shelf life. Reading the nutrition label is critical. Aim for options with lower sodium content (under 350mg is a good target) and minimal added sugars (ideally less than 5 grams).

Comparison Table of Healthiest Bagel Brands

To help you decide, here is a comparison of some popular bagel brands based on key nutritional factors per serving. Nutritional information can vary, so always check the specific product's label.

Feature	Dave's Killer Bread Organic Plain Awesome Bagels	Thomas' 100% Whole Wheat Bagels	Thomas' Plain Bagel Thins	Sola Low Carb Bagels
Bagel Type	Organic, Whole Grain	100% Whole Wheat	White Flour Thin	Low-Carb, High-Protein
Calories	260	250	110	90
Fiber	3g	Excellent Source (check label)	Check label	High (check label)
Protein	12g	11g	Check label	High (check label)
Sodium	420mg	350mg	Check label	Check label
Carbs	48g	50g	Check label	Low (check label)

Healthiest Bagel Brands: Top Contenders

Based on nutrient density and ingredient quality, here are some of the healthiest bagel brands you can find at the grocery store.

Dave's Killer Bread

This brand is a top choice for whole grain options. Their "Plain Awesome Organic Bagels" are packed with 5 supergrains and contain a respectable 12 grams of protein per bagel. While the sodium content is a bit higher, the protein and fiber content help balance out the nutritional profile.

Thomas' Bagels

For those seeking a more traditional flavor with a healthy twist, Thomas' offers a variety of products. Their 100% Whole Wheat Bagels are a fiber-rich choice, but the best option for calorie and carb control are the Bagel Thins. At just 110 calories per thin, it's an excellent way to satisfy a craving with better portion control.

Low-Carb Specialists (e.g., Sola, ThinSlim Foods)

For those on keto, low-carb, or diabetic-friendly diets, brands specializing in low-carb alternatives are the best bet. Sola offers bagels with 4-7 net carbs and high protein, making them an excellent choice for blood sugar management. ThinSlim Foods is another option, with some bagels boasting zero net carbs and high fiber, though they often rely on processed ingredients like wheat protein isolates.

Smaller, Artisan Bakeries

Many smaller, artisan bakeries, like Wildgrain or local shops, focus on slow-fermented, high-quality ingredients. These bagels often contain less added sugar and fewer processed ingredients, and Wildgrain, for example, uses barley malt syrup instead of refined sugar. While not always widely available, they represent a high-quality option.

How to Make Any Bagel a Healthier Meal

The brand is only half the battle. Your toppings and portion size are also crucial for creating a healthy meal. A bagel alone, especially a large one, is mostly carbs.

Choose Smarter Spreads

Instead of loading up on sugary spreads or full-fat cream cheese, consider these nutritious options:

• Avocado mash: Provides healthy fats and fiber.
• Greek yogurt cream cheese: A higher protein, lower fat alternative.
• Hummus: Offers protein and fiber, with delicious savory flavor.
• Nut butters: Excellent source of protein and healthy fats.

Add Protein and Veggies

Adding protein and vegetables transforms a simple carb into a balanced meal that keeps you full and energized.

• For breakfast: Top with scrambled egg whites and spinach.
• For lunch: Create a sandwich with sliced turkey or chicken breast and vegetables like cucumber, tomato, and red onion.
• For omega-3s: Add smoked salmon with light cream cheese, cucumber, and capers.

Practice Portion Control

Bagel sizes have grown significantly over the years, contributing to a higher calorie and carb count. You can easily control your portion by opting for bagel thins or simply eating half of a regular-sized bagel.

Conclusion

While there is no single "healthiest" brand for everyone, those like Dave's Killer Bread and Thomas' offer great, widely available choices that prioritize whole grains and fiber. For specialty diets like low-carb or keto, brands like Sola and ThinSlim Foods provide excellent alternatives. Ultimately, the healthiest bagel is the one you choose mindfully, considering whole grains, fiber, and sodium, and then balancing it with nutritious toppings. By understanding the nutrition facts and controlling portion sizes, you can enjoy a delicious and satisfying bagel as part of a healthy diet.

Choosing the right bagel and toppings is a simple change that can have a big impact. Making healthier choices with everyday foods like bagels can help you meet your nutritional goals without sacrificing flavor. For more information on healthy baking and ingredient choices, you might explore reputable sources on nutrition.

The Best Bagel Choices for a Healthier Lifestyle

• Best Overall: Dave's Killer Bread offers a good balance of whole grains, fiber, and protein.
• Best for Portion Control: Thomas' Bagel Thins deliver a classic bagel taste at a lower calorie and carb count.
• Best Low-Carb: Sola Low Carb Bagels and other keto-friendly options are ideal for managing carb intake.
• Healthiest Ingredients: Artisan brands like Wildgrain often use slow-fermented, non-GMO ingredients with minimal added sugar.
• What to Avoid: Bagels made with refined white flour and high levels of sodium and added sugars are generally less healthy.
• Topping Wisely: Pairing bagels with protein, healthy fats, and veggies is key to a balanced meal.
• Portion Size Matters: Be mindful of modern bagel sizes and consider eating a smaller portion or a bagel thin.

Frequently Asked Questions

Are bagels healthier than bread?

A standard bagel typically contains more calories and carbohydrates than two slices of whole wheat bread. However, a whole grain bagel can be a healthy part of a balanced diet, especially if you practice portion control and choose nutritious toppings.

What is the best type of bagel for weight loss?

For weight loss, the best options are smaller bagels, bagel thins, or low-carb alternatives, as they contain fewer calories and carbohydrates. Choosing whole grain varieties for higher fiber content and pairing with protein-rich toppings can also aid in satiety.

Are 'everything' bagels healthy?

Everything bagels can be a slightly healthier choice than plain white bagels because the seeds add heart-healthy fats and fiber. However, their overall healthiness still depends on the base bagel's ingredients and the amount of sodium from the salt.

Can diabetics eat bagels?

Diabetics can eat bagels, but it's best to choose whole grain or sprouted grain options, as they have a lower glycemic index and cause a slower rise in blood sugar. Combining it with protein and fat will further help regulate blood sugar levels.

Why are some bagels so high in sodium?

Many commercial bagel brands add extra sodium to preserve freshness and enhance flavor. Always check the nutrition facts and opt for brands with less sodium, especially if you have heart health concerns.

What are sprouted grain bagels?

Sprouted grain bagels are made from grains that have been soaked and germinated before being milled. This process can increase nutrient content and make the grains easier to digest.

How can I make my bagel meal healthier?

You can make your bagel meal healthier by choosing a whole grain bagel, controlling your portion size with thins or half a bagel, and adding nutritious toppings like avocado, hummus, eggs, or smoked salmon.