Bagels and avocados have become increasingly popular breakfast and snack foods. Many people view them as healthy options, but are they really good for you? This article will examine the nutritional profiles of bagels and avocados to determine if they can be part of a balanced diet.
Nutritional profile of bagels
Bagels are usually made from enriched wheat flour, which provides some protein, fiber, and micronutrients like iron and B vitamins. A plain bagel without any toppings contains:
- Calories: 250-350
- Carbs: 60-70g
- Protein: 10g
- Fat: 1-2g
- Fiber: 1-3g
So a single plain bagel is quite high in carbohydrates, providing nearly all of its calories from carbs. It has a moderate amount of protein but very little fat or fiber. However, bagel nutrition can vary greatly depending on size, toppings, and preparation method.
For example, an everything bagel contains more calories and fat because of all the toppings like poppy seeds, onion, sesame seeds, and salt. Similarly, a bagel prepared with cream cheese will be higher in calories and fat.
Overall, plain bagels made from enriched wheat flour have a place in a balanced diet, though portion size is important. Consuming multiple bagels or jumbo bagels can add up in terms of calories, carbs, and sodium.
Nutritional profile of avocados
Avocados have a very different nutritional makeup than bagels. Here is the nutrient profile for a medium avocado (about 200g):
- Calories: 322
- Carbs: 17g
- Protein: 4g
- Fat: 29g
- Fiber: 13g
As you can see, avocados are low in carbs but very high in heart-healthy monounsaturated fats. They also contain more fiber than bagels.
However, avocados are high in calories. One medium avocado provides about one-third of the recommended daily fat intake. While the type of fat is beneficial, this could be too much for some people.
Avocados also contain vitamins C, E, K, and B-6, along with minerals like potassium and magnesium. They’re naturally sodium-free, unlike many bagel varieties.
So avocados can be included as part of a healthy diet, but portion size matters here too. Half an avocado provides the benefits without as much fat and calories.
Bagels and avocados for breakfast
Many people enjoy avocado toast made with bagels for breakfast. Here’s a nutritional comparison:
1 whole wheat bagel (3” diameter) with 2 oz avocado spread:
- Calories: 440
- Carbs: 60g
- Protein: 12g
- Fat: 18g
- Fiber: 10g
This meal provides a good balance of carbs, protein, and fat along with fiber. Using a whole wheat bagel gives you more fiber and nutrients than white bagels.
However, the calorie count is on the higher side for a single breakfast item. So it may not be the best option for people watching their weight.
You can reduce the calories and fat by using just 1 oz of avocado spread instead of 2 oz. Another option is to eat half a bagel instead of a whole bagel.
Overall, bagels and avocado can be part of a nutritious breakfast. But be mindful of portions, and aim to balance it with lower calorie items like fruit or yogurt.
Bagels and avocados for lunch
Here’s a look at a lunch option with bagels and avocados:
1 plain bagel thin (100 cal) with 3 oz tuna salad made with avocado:
- Calories: 350
- Carbs: 36g
- Protein: 22g
- Fat: 16g
- Fiber: 4g
This provides a good lunchtime balance of carbs, protein, and fat. The tuna salad recipe is lower carb since it uses avocado instead of mayo.
You can further boost nutrition by using whole grain bagels or adding veggies like lettuce, tomato, onion, and sprouts.
A bagel sandwich with avocado makes sense for lunch when you need more substantial calories and nutrition. Pair it with soup, salad, or fruit for a balanced meal.
Are bagels and avocados good snacks?
Bagels and avocados can also work for snacks. Here’s a look at the nutrition averages:
1 mini whole wheat bagel (2” diameter) with 1⁄2 medium avocado:
- Calories: 330
- Carbs: 36g
- Protein: 8g
- Fat: 19g
- Fiber: 7g
This snack provides filling fiber, heart-healthy fats, and nutrients. The smaller mini bagel controls portions to prevent carb and calorie overload.
However, the high fat content from the avocado may be excessive depending on your daily needs. You can swap 1⁄2 avocado for 1 oz cream cheese or another protein spread to reduce fat intake.
Bagel chips and guacamole can also make a tasty high-protein snack. Overall, bagels and avocados can work for snacks in moderate portions.
Health benefits of bagels
Here are some of the top health benefits associated with bagels:
- Provide energy from carbs: Bagels are a great source of carbohydrates to fuel your body.
- Contain fiber: Enriched and whole grain bagels provide fiber for digestive and heart health.
- Have B vitamins: Bagels are enriched with thiamin, riboflavin, niacin, and folic acid.
- Are gluten-free options: Gluten-free bagels allow people with celiac disease to enjoy them.
- Offer protein: A bagel with smear contributes protein to help build muscle.
So bagels can provide quick energy, fiber, B vitamins, and protein – all important components of a healthy diet. Just be mindful of portions and toppings.
Health benefits of avocados
Here are some key benefits associated with avocados:
- Heart healthy fats: Avocados contain monounsaturated fats that support heart health.
- Fiber: They are high in fiber to lower cholesterol and promote digestive health.
- Vitamins & minerals: Avocados have vitamins C, E, K, B-6, niacin, riboflavin, and minerals like potassium and magnesium.
- Antioxidants: Compounds in avocados act as antioxidants to reduce inflammation and oxidative stress.
- Vision health: Lutein and zeaxanthin in avocados support eye health.
Avocados deliver healthy fats, nutrients, and antioxidants important for overall wellness. But don’t overdo it since they are high in calories.
Potential downsides of bagels
While bagels offer some nutritional value, there are also a few potential downsides to consider:
- High in refined carbs, which may increase blood sugar levels.
- Higher calorie count, especially for jumbo or flavored bagels.
- Low in protein compared to the amount of carbs.
- Low in fiber unless you choose whole wheat or high fiber varieties.
- Easy to overload on high-calorie cream cheeses, butters, or other spreads.
To maximize the nutritional value of bagels, opt for smaller or thinner bagels made with whole grains. Limit high-fat and high-sugar toppings. And watch your portion sizes.
Potential downsides of avocados
Avocados also have some disadvantages:
- High in calories and fat, including saturated fat.
- Not ideal for low fat diets due to the fat content.
- Lower protein food, so less filling.
- Contains fiber but not as much as some other fruits or vegetables.
- Hass avocados may contain more fat and calories than other varieties.
The biggest concern with avocados is overdoing it on the fat and calories. Stick to reasonable portions like 1⁄4 or 1⁄2 an avocado. Rely on them more for their nutrients than as a low calorie food option.
Tips for eating bagels and avocados
Here are some tips for enjoying bagels and avocados as part of a healthy diet:
- Opt for mini, thin, or sliced bagels to control carb/calorie intake.
- Choose whole wheat or multi-grain bagels for more fiber and nutrients.
- Look for lower-fat spread alternatives like hummus or nut butter instead of cream cheeses.
- Top bagels with veggies instead of meats high in saturated fat or sodium.
- Limit yourself to 1⁄4 or 1⁄2 an avocado at a time.
- Use avocado to replace mayo or cheese in sandwiches and wraps.
- Combine avocado with lower-calorie foods like vegetables in salads or salsa.
- Avoid deep fried or high-fat avocado dishes like tempura avocado.
Following healthy prep methods and portion control is key to getting the benefits of bagels and avocados without going overboard on carbs, calories, or fat.
Healthy breakfast recipes with bagels and avocados
Here are some healthier breakfast recipes using bagels and avocados:
Loaded avocado toast:
– 1 slice whole grain bagel, toasted
– 1⁄2 ripe avocado, mashed
– 1⁄2 cup cherry tomatoes, halved
– 2 eggs, cooked over-easy
– Everything bagel seasoning
Veggie bagel sandwich:
– 1 whole wheat mini bagel, split and toasted
– 2 oz low-fat cream cheese spread
– Handful baby spinach
– 3-4 slices cucumber
– 2 slices tomato
– Red onion slices (optional)
Avocado and egg bagel sandwich:
– 1 plain bagel thin, split and toasted
– 1⁄4 ripe avocado, mashed
– 1 fried egg
– Pinch of red pepper flakes
– Salt and pepper to taste
Healthy lunch recipes with bagels and avocados
Here are some nutritious bagel-based lunch ideas featuring avocados:
Avocado chicken salad sandwich:
– 1 whole grain bagel, halved and toasted
– 3 oz chicken salad made with chopped avocado
– 1-2 slices tomato
– Lettuce
Tuna avocado melt:
– 1 toasted whole wheat bagel
– 3 oz tuna salad with mashed avocado
– 2 oz reduced-fat cheddar cheese, melted
Chicken avocado wrap:
– 1 whole wheat tortilla
– 3 oz shredded chicken
– 1⁄4 avocado, sliced
– Shredded lettuce and carrots
– Light ranch dressing
Healthy snack recipes with bagels and avocados
Bagels and avocados also pair well for nutritious snacks. Here are a few recipe ideas:
Avocado toast bites:
– Multi-grain bagel chips or mini toasts
– Mashed avocado topped with lemon juice
– Dash of chili powder or everything bagel seasoning
Bagel chips and guacamole:
– Baked whole wheat bagel chips
– Classic guacamole with avocado, tomato, onion, cilantro, lime juice
Avocado egg salad:
– Hard boiled eggs, chopped
– 1⁄4 avocado, mashed
– 1 tbsp Greek yogurt
– 1 tsp Dijon mustard
– Lemon juice
– Salt and pepper
– Scoop onto mini bagel halves
Should you eat bagels and avocados daily?
Bagels and avocados can be healthy foods, but should you really eat them every day? Here are some things to consider:
- Bagels contain a good amount of carbs, so daily consumption may be excessive.
- Avocados are high in fat and calories, so daily portions should be monitored.
- Overdoing refined carbs from bagels could affect blood sugar control.
- It’s easy to overload on calories by putting fatty spreads on bagels.
- Relying too much on any single food could lead to nutrient imbalances.
Experts generally recommend limiting bagels to 1-2 times per week, especially jumbo or carb-heavy varieties. Avocado is healthier to eat daily, but a whole fruit contains a lot of fat for one sitting.
So for most people, enjoying bagels and avocados in moderation as part of an overall balanced diet is best. Focus on reasonable portions and topping choices.
Conclusion
Bagels and avocados can both be healthy choices with some caveats. Bagels provide carbohydrates, B vitamins, and fiber. But balance carb intake by choosing smaller, whole grain versions.
Avocados deliver heart-healthy fats, antioxidants, and nutrients. But be mindful of portion sizes due to their high calorie and fat content.
Enjoying bagels and avocado in moderation as part of a varied diet is the healthiest approach. Be careful of excessive calories, carbs, fat, and sodium when topping bagels. Follow serving recommendations for avocados.
Overall, bagels and avocados can fit into a nutritious eating pattern. Just focus on controlling portions, reading labels, and balancing them with other wholesome foods.