Avocados and bagels are both popular breakfast foods that many people enjoy. Avocados are revered for their healthy fats and nutrients, while bagels offer a satisfying combination of carbohydrates and protein. But are avocado and bagel healthy when eaten together? There are a few key factors to consider.
Nutritional profile of avocados
Avocados are packed with nutrients and heart-healthy fats. Here is an overview of the nutrition in a medium avocado (150 grams):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 234 | 12% |
| Fat | 21 grams | 32% |
| Saturated fat | 3 grams | 15% |
| Monounsaturated fat | 15 grams | |
| Polyunsaturated fat | 3 grams | |
| Protein | 4 grams | 8% |
| Carbs | 17 grams | 6% |
| Fiber | 13 grams | 52% |
| Vitamin K | 31% DV | |
| Folate | 28% DV | |
| Vitamin C | 27% DV | |
| Potassium | 20% DV |
As you can see, avocados provide healthy fats, fiber, and important vitamins and minerals. The monounsaturated fats support heart health by improving cholesterol levels (1). Avocados are a nutrient-dense food.
Nutrition profile of bagels
Bagels can vary in their nutritional value depending on size, toppings, and preparation method. Here is the nutrition for a plain bagel (4 ounces or 110g):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 277 | 14% |
| Fat | 1 gram | 2% |
| Saturated fat | 0 grams | 0% |
| Protein | 10 grams | 20% |
| Carbs | 54 grams | 18% |
| Fiber | 2 grams | 8% |
| Calcium | 2% DV | |
| Iron | 8% DV |
Bagels are high in carbohydrates and low in fat. They provide some protein, minerals like iron, and a small amount of fiber. Bagels containing whole wheat flour will offer slightly more fiber and nutrients than plain white flour bagels. Overall, bagels are a fast-digesting, high glycemic index food.
Evaluating avocado and bagel together
Now that we know the separate nutritional profiles of avocados and bagels, let’s analyze them as a pair:
Pros
– Provides healthy fats from the avocado
– Good source of fiber when combining an avocado and whole grain bagel
– More filling and nutrient-dense than bagel alone
– Avocado can help slow digestion of the bagel’s carbohydrates
– Offers a variety of nutrients between the two foods
Cons
– Bagels are high glycemic index food that may spike blood sugar
– Higher in net carbs when pairing with an avocado
– High in calories when consuming entire avocado and full bagel
– Not as protein-rich as pairing avocado with eggs or meat
Overall, avocado and bagel can be a healthy breakfast option in moderation. Limiting bagel size and topping it with just half an avocado can provide a balance of protein, fat, and carbs.
Be mindful of portions, as a whole bagel and entire avocado is a very calorie-dense meal. Also consider swapping the white flour bagel for a whole wheat or seeded bagel to add more fiber.
Benefits of avocados
Avocados offer these key health benefits:
Heart healthy fats
Unlike most fruits, avocados are low in carbs and high in monounsaturated fatty acids like oleic acid (2). This type of fat is associated with reduced inflammation and lower cholesterol levels.
Fiber
Avocados contain both soluble and insoluble fiber. Soluble fiber helps regulate blood sugar and cholesterol, while insoluble fiber prevents constipation (3).
Lutein and zeaxanthin
These two carotenoid antioxidants are concentrated in the retina of the eye. Consuming avocados may help prevent macular degeneration and cataracts (4).
Potassium
With more potassium than a banana, avocados help regulate fluid balance, blood pressure, and nerve signaling (5).
Nutrient absorber
Studies show that eating an avocado with vegetables can dramatically increase the absorption of fat-soluble antioxidants like beta-carotene (6).
Downsides of bagels
While tasty and convenient, there are a few drawbacks to regular consumption of bagels:
High glycemic index
The glycemic index (GI) measures how quickly a food raises blood sugar. Bagels made with refined wheat flour have a very high GI of 72, compared to 55 or below for low GI foods (7). High GI foods may increase diabetes and weight gain risk.
Low in nutrients
Plain white flour bagels are not a significant source of vitamins, minerals, or fiber. Even whole wheat bagels only provide a fraction of micro-nutrients compared to other whole grains.
High in calories
One large bakery bagel can range from 350-400 calories. It’s easy to overload on calories eating an entire bagel, especially with high-fat cream cheese.
Lack of protein
With about 10 grams of protein per bagel, they are not the most satisfying source of this macronutrient for maintaining muscle or energy.
Rapidly digested
The simple carbs in bagels break down quickly into glucose during digestion. This can lead to a blood sugar crash soon after eating.
Healthier bagel alternatives
To make your avocado bagel meal more nutritious, consider these adjustments:
Swap white flour for whole wheat
Whole wheat bagels have a mildly lower GI, more B vitamins, and higher fiber. Look for 4 grams fiber per serving.
Choose sprouted grain bagels
Sprouting breaks down some starches and increases nutrients. Sprouted bagels have a lower GI than regular whole wheat.
Opt for an “open-faced” bagel
Loading one slice of a bagel with avocado, eggs, or smoked salmon can reduce overall carbs.
Try Ezekiel or chia bagels
These are made with sprouted whole grains and contain protein-rich chia seeds for added nutrition.
Use bagel thins or mini bagels
At around 100 calories, mini bagels and thin bagels are a lighter option. They provide all the bagel taste in a smaller portion.
Healthier avocado toast toppings
Rather than a plain bagel, opt for avocado toast. Here are some healthy topping ideas:
Smoked salmon and red onion
Get an extra protein punch with omega-3 rich salmon. Fresh dill and a squeeze of lemon brighten up this toast.
Sliced hard boiled egg
The protein from egg perfectly complements the avocado. Sprinkle on some paprika and black pepper.
Cottage cheese and tomato
Creamy low-fat cottage cheese provides an extra serving of calcium and protein. Pair it with fresh tomato slices.
Ricotta and basil
Part-skim ricotta adds a creamy base to avocado toast. Top with fresh basil leaves.
Hummus and microgreens
Hummus offers protein and fiber. Microgreens provide a nutritional boost with vitamins A, C, K.
Healthy fats for vegetarians
For vegetarians and vegans seeking plant-based fats beyond avocados, these options are excellent:
Nuts and seeds
Walnuts, almonds, chia seeds, flaxseeds, and hemp seeds are high in healthy fats. They can be sprinkled onto avocado toast or salads.
Coconut oil
With 90% saturated fat, coconut oil is lauded for its antimicrobial properties. Use for cooking or add to smoothies.
Olives and olive oil
Rich in monounsaturated fats, olives and olive oil reduce inflammation. Drizzle olive oil over hummus, grains, and roasted veggies.
Nut and seed butters
Look for natural peanut, almond, cashew, and sunflower seed butters. They make a great avocado toast topping.
Full-fat coconut milk
Canned coconut milk has a whopping 17 grams fat per 1⁄4 cup serving. Use for curries, chia pudding, or smoothies.
Tahini
Made from ground sesame seeds, just two tablespoons of tahini offers 7 grams of mostly polyunsaturated fat.
Should you eat avocado and bagel daily?
Is it healthy to eat avocado and bagel every day? Here are some guidelines:
– Enjoying half an avocado daily is fine, as avocados provide many nutrients. But limit to no more than 1 whole avocado per day due to calorie density.
– Bagels should be limited to 2-3 times per week. Pair with avocado or protein fillings to balance the carbs.
– Maximize nutrition by always choosing whole grain bagels over white flour.
– Be mindful of portions. An entire bagel and whole avocado is high calorie.
– Pair the bagel with protein like eggs or Greek yogurt for more staying power.
– Add veggies like spinach or tomato to provide additional vitamins and minerals.
– If diabetic or insulin resistant, minimize bagel consumption to prevent blood sugar spikes.
– For weight loss, alternate bagels with lower carb breakfast options.
Healthy avocado and bagel recipe ideas
Here are some healthy and balanced ways to enjoy avocado and bagel together:
Avocado toast breakfast sandwich
Toast a whole grain bagel thin. Top one half with mashed avocado, fried egg, and hot sauce. Add arugula and tomato to other half. Enjoy as an open-faced sandwich.
Loaded veggie bagel
Spread hummus on a whole wheat bagel. Top with sliced avocado, baby spinach, shredded carrot, and red onion.
Salmon and avocado bagel
Thinly slice smoked salmon. Place on a whole grain bagel half with mashed avocado, capers, and red onion.
Southwestern bagel
Mash half an avocado with lime juice. Spread on mini whole wheat bagel. Top with black beans, salsa, and cilantro.
Avocado yogurt bagel
Mix together plain Greek yogurt, lemon juice, garlic, and everything bagel seasoning. Spread on bagel half. Top with sliced avocado and cherry tomatoes.
Conclusion
Avocado and bagel can be a satisfying and nutritious breakfast combination in moderation. Balance the carbs from the bagel with the healthy fats and fiber from avocado. Limit portion sizes and frequency of indulging. Maximize nutrition by choosing whole grain varieties and loading up with extra veggies. While not necessarily the healthiest breakfast possible, the avocado and bagel duo can provide lasting energy when mindfully enjoyed.