Bagels are bread made of white flour or whole meal flour or wholegrains with yeast, sugar, oil and other ingredients. Their preparation differs from other type of breads because they are boiled before baking them in the oven. Bagels are topped with sesame seeds, onions, garlic, poppy seeds or filled with fruits and other ingredients. They are donut shaped and chewy with a shiny crust.
20 Bagel benefits:
1. Whole meal flour bagels digest at a slower rate, make you feel full for a long time and reduce the temptation of snacking in between meals.
2. Bagels eaten during a breakfast helps in eating further until lunch, this aids in good digestion and disciplining improper eating habits, especially snacking.
3. Bagels are boiled in water before baking therefore the amount of starch in this bread is reduced making it chewy and taking longer time to chew and eat them. When you chew your food well it digests well.
4. The shelf life of bagels is longer and it can be stored for a couple of days and eaten over days unlike the other breads with shorter shelf life.
5. Plain toasted bagel of three and half inches (diameter) contains 95 calories, 7.4 grams protein, 38 grams carbohydrates, 1.0 gram fat and 1.6 grams fibre. It is also a good source of selenium, thiamin, iron and folate.
6. Whole meal bagels are rich in fibre and promote easy digestion reducing the possibility of constipation and other digestive ailments like piles.
7. Whole meal bagels are tasty as well as promote good health and nutrition.
8. Bagels topped with sesame seeds reduce the levels of cholesterol as sesame seeds are rich in oil with good source of ‘sesamin’ that help in reducing the cholesterol level.
9. Bagels are filled with minerals such as zinc, magnesium, iron and phosphorous essential in our diet.
10. Bagels topped with poppy seeds are a source of carbohydrate energy and enriched in omega-3 fatty acid.
11. Bagels topped with linseeds support good digestion and rich source of omega-3 fatty acid.
12. Bagels with onions and garlic help to combat diseases caused by bacteria as they contain disulfides. They also prevent from getting cancer.
13. Eating whole-grain foods helps in reducing the risk of coronary heart disease by 26%. The dietary fibres contained in bagel reduce cholesterol level and protect against heart disease.
14. Whole meal bagel relieves constipation. Bagel consumption forces to drink large quantities of water that helps to flush body wastes easily.
15. Bagels contain carbohydrates and high fibre that reduce total cholesterol, triglycerides, and LDL (bad cholesterol).
16. Bagels contain high fibre therefore they help in controlling diabetes on recommendation of the dietician.
17. Wholegrain bagels are rich in soluble fibre and if oats, psyllium seeds, fruit, vegetables and legumes are included in it then the risk of fatal and non fatal heart attacks can be prevented as these fibres are known to lower cholesterol.
18. A high carbohydrate diet is recommended before bedtime sometimes by doctors to increase serotonin that reduces anxiety and promotes sleep. This addresses insomnia.
19. Whole grain bagels prevent weight gain. Dieticians recommend bagel.
20. Bagel is a good alternative for health conscious individuals instead of white bread and highly nutritious in value.
Author’s brief: Juliet Coutinho is a professional in student conduct administration in higher education since a decade. Juliet comes with 23 years of full time national and international work experience. She is passionate about her work, enjoys reading, writing, teaching, researching, mentoring and counseling on conduct and mental health issues. ‘Simple living and high thinking’ is Juliet’s philosophy of life.