Are you looking for a healthy and hearty breakfast option? Look no further than a 100% whole wheat bagel! At just 240 calories per serving, this breakfast staple is an excellent source of carbohydrates, fiber, and protein.

Whole wheat is a type of flour made from the whole grain, which means it contains all parts of the grain, including the bran, germ, and endosperm. This gives whole wheat flour a higher nutritional value than refined flours, as it is richer in fiber, vitamins, and minerals.

In this article, we'll explore the health benefits of whole wheat, how to make a 100% whole wheat bagel at home, and ways to enjoy this delicious treat.

What is a Bagel?

A bagel is a round, typically dense bread that originated in Jewish communities in Poland in the early 17th century. The dough is boiled in water before being baked, which gives bagels their unique chewy texture and shiny exterior. Bagels can be enjoyed on their own, toasted and topped with cream cheese, or used as a base for breakfast sandwiches or other savory dishes.

What is Whole Wheat?

Whole wheat is a type of flour made by grinding the entire wheat kernel, including the bran, germ, and endosperm. This makes it more nutritious than refined flours, which have had the bran and germ removed during processing. Whole wheat is a good source of fiber, vitamins B and E, and minerals such as zinc, iron, and magnesium.

Calories and Nutrition of One 100% Whole Wheat Bagel

One 100% whole wheat bagel weighing 90g contains around 240 calories. It is a good source of complex carbohydrates, dietary fiber, and protein. It also contains essential vitamins and minerals, including iron, calcium, and folate.

Health Benefits of Whole Wheat

Eating whole wheat can have numerous health benefits. The high fiber content of whole wheat can promote healthy digestion and prevent constipation. It can also lower cholesterol levels and reduce the risk of heart disease, type 2 diabetes, and certain types of cancer. Whole wheat is also a good source of antioxidants, which can boost overall health and lower the risk of chronic diseases.

How to Make a 100% Whole Wheat Bagel

Making a 100% whole wheat bagel at home is easier than you might think. Start by mixing together whole wheat flour, yeast, salt, honey, and warm water to form a dough. Knead the dough for a few minutes, then let it rest for about an hour until it doubles in size. Divide the dough into equal portions and shape each one into a round ball. Poke a hole in the center of each ball, then stretch and shape the dough until it forms a ring. Boil the bagels for a few minutes on each side, then transfer them to a baking sheet and bake for 20-25 minutes until golden brown.

Ways to Enjoy a 100% Whole Wheat Bagel

There are countless ways to enjoy a 100% whole wheat bagel. Try toasting it and spreading some peanut butter or almond butter on top for a filling and nutritious breakfast. You can also top it with cream cheese, smoked salmon, and capers for a classic bagel and lox sandwich. If you're looking for a savory option, try slicing the bagel in half and layering on some avocado, sliced tomato, and a fried egg for a delicious breakfast sandwich. Or use it as a base for a pizza bagel by topping it with tomato sauce, cheese, and your favorite toppings.

What to Eat with a Whole Wheat Bagel

A 100% whole wheat bagel can be a nutritious and satisfying breakfast on its own, but you can also pair it with other healthy foods to make a balanced meal. Try serving it with a side of fresh fruit or a small serving of low-fat yogurt for added protein and vitamins. You can also use it as a base for a breakfast sandwich or as a side dish for soups or salads. Just be mindful of the calories and portion sizes to ensure that you don't overdo it.

Potential Downsides of Whole Wheat Bagels

While whole wheat bagels can be a healthy choice, they are still relatively high in calories and carbohydrates, so it's important to be mindful of portion sizes if you're watching your weight or blood sugar levels. Additionally, some people may be sensitive to gluten, which is a type of protein found in wheat and other grains. If you have celiac disease or a gluten sensitivity, you should avoid whole wheat bagels or opt for gluten-free alternatives.

Alternatives to 100% Whole Wheat Bagels

If you're not a fan of whole wheat bagels or are looking for some variety, there are plenty of other healthy breakfast options to choose from. Opt for whole grain toast with avocado and eggs, oatmeal with fruit and nuts, or a smoothie made with spinach, banana, and almond milk. You can also try other types of bagels, such as plain, sesame, or everything bagels, which are lower in calories and carbohydrates than whole wheat bagels.

Conclusion

A 100% whole wheat bagel can be a healthy and delicious breakfast option that provides valuable nutrients and energy to start your day. Whether you enjoy it on its own or with other healthy foods, be sure to choose the right portion sizes and pair it with a balanced diet and exercise regime to reap the maximum health benefits.