What Happens to Your Body When You Eat Bagels Every Day

Bagels have a long history. According to NYC Bagel Tours, the bagel was born out of necessity in the 17th century, due to anti-semitic laws preventing Polish Jews from baking bread. The Jewish people circumvented the law by boiling the bread first. According to the Museum of the Jewish People, the shape of the bagel represented Jewish continuity.

There is also a legend about a Jewish Austrian baker and a Polish king who saved Vienna from the Ottomans. The baker presented the king with his round pastry, which he called a "Bügel," which means stirrup in Austrian German.

After Jewish immigrants brought bagels to the U.S., the Polish-American baker Harry Lender made the doughy delights popular.

Sadly, though, after decades of enjoyment, bagels have become a fear food due to their carbohydrate content, leading some people to think they're not worthy of fitting into a healthy diet. But should bagels be shunned? Let's take a look at what their potential health benefits are.

Are Bagels Healthy?

If you're into bagels, here's a look at the potential health perks and pitfalls of eating them regularly.

You Might Feel More Energized

Bagels get a lot of flack because of their carb content. However, your body and brain depend on carbohydrates as the primary fuel source to energize your body. The average plain medium bagel provides about 56 grams of carbs.

With that said, while all carbs offer energy, not all carbs are created equal. Many bagels are made from refined flour, which your body digests quickly, spiking blood sugar. Whole-grain bagels provide more fiber-rich complex carbohydrates, which take longer to digest and promote more stable blood sugars.

While carbs are crucial for fueling, B vitamins are also critical for energy production, notes a 2020 study in the journal Nutrients. A deficiency in B vitamins can throw off your body's metabolism. A medium bagel is a good source of vitamin B1 (thiamin) and vitamin B3 (niacin).

You Might Improve Your Heart Health

According to the Oldways Whole Grains Council, over 40% of Americans never eat whole grains. The American Heart Association recommends eating at least three servings of whole grains daily. To eat more whole grains, choose bagels with the terms 100% whole wheat or 100% whole grain in the ingredients list. One medium whole-wheat bagel has 4 grams of fiber, per the USDA.

Fiber provides a bevy of benefits, including improved cholesterol and blood pressure. A 2022 study published in BMC Medicine followed three large groups of adults in three long-term studies for a total of more than 200,000 people. Using food survey data, the study found that consuming at least one serving of whole grains daily was associated with a 17% lower risk of cardiovascular disease compared to those who ate less than one serving per month.

You Might Be Fuller for Longer

This all depends on the type of bagel you choose. If it's whole grain, you may notice that you stay fuller for longer. "Bagels made of whole wheat or whole-grain flour will have a bit more protein and fiber than those made of refined flour. Those topped with seeds may offer more protein, healthy fat and fiber too," says Maxine Yeung, RD, owner of The Wellness Whisk in California's Bay Area. Protein and healthy fats help you stay full between meals.

Since bagels are rarely eaten on their own, you can pair your bagel with high-protein fillings, which will help slow the bagel's digestion and help stabilize blood sugar. Pair your bagel with toppings, such as nut butter, a schmear of cream cheese or eggs, to increase their satiating power from the added protein and fats.

"You can also try adding more food groups to turn a plain bagel into a balanced meal," says Patricia Kolesa, M.S., RDN, owner of The Dietitian Dish in New Jersey. "Add proteins like egg, salmon, hummus or tofu and fats like hemp seeds, cream cheese or avocado. It can also be helpful to add veggies like cucumber, tomato or onion for vitamins and minerals."

You Might Go Over Your Sodium Limit

One downside of a bagel is that it can be packed with salt—and that can backfire for your heart health. "Some bagels contain higher levels of sodium to preserve them and keep them fresh," says Kolesa. "High amounts of salt in the diet can be harmful, especially [for] those with high blood pressure or other cardiovascular conditions."

The AHA recommends limiting your salt intake to under 2,300 mg of sodium per day, though the organization says the ideal daily maximum is 1,500 mg. That limit can help keep your blood pressure in check and protect your heart.

Bagel Nutrition

Bagels are available in a variety of flavors, from pumpernickel to everything, and cinnamon raisin to blueberry. So their nutritional value will vary from bagel to bagel, depending on type and size.

According to the USDA, a typical medium plain bagel contains:

• Calories: 289
• Carbohydrate: 56 g
• Fiber: 2 g
• Added Sugar: 0 g
• Protein: 11 g
• Fat: 2 g
  
• Sodium: 561 mg

Which Types of Bagels Are Best to Eat Every Day?

The best types of bagels to eat are the ones you enjoy and help you reach your health goals. Here are a few ideas for eating bagels that offer the most nutrition perks.

Bagels Made from Whole Grains

"Most bagels are made with refined white flour, which doesn't offer too many benefits nutritionally. Look for bagels that contain at least some whole grains like pumpernickel, whole wheat, oat or multigrain," says Philadelphia-based Melissa Altman-Traub, M.S., RDN.

Small or Thin Bagels

"The portion size of most packaged bagels is equal to just over three slices of bread. Enjoying a bagel every morning is fine if you watch your portion size. Consider eating half a bagel one day and the other half the next day," suggests Laura M. Ali, M.S., RDN, a culinary nutritionist in Pittsburgh. Mini bagels and bagel thins contain fewer calories and carbohydrates, which might be right for you, depending on your nutrition goals.

Bagels without Extras

Bagels with lots of cinnamon sugar, extra cheese or loads of chocolate chips are higher in calories and saturated fat. More often, opt for bagels with higher fiber and heart-healthy ingredients such as seeds, fruit or oats.

The Bottom Line

You can enjoy practically any bagel in moderation, though whole-grain bagels provide more satiating fiber and protein. That said, bagels can be high in sodium, so make sure you're mindful of the other sources of sodium in your diet when you eat them. Be mindful of portion sizes, since bagels can be large. If you enjoy a bagel a day, the best thing you can do is pair them with foods containing protein or fat. Go for this Bagel Gone Bananas.