Photo credit: www.self.com

Protein Bagels: A Nutritional Insight

When it comes to the trend of protein bagels, many people are curious about their nutritional value compared to traditional bagels. Are these protein-rich options as beneficial as they are claimed to be, or is the excitement surrounding them simply a social media fad?

According to Desiree Nielsen, RD, a recipe developer specializing in plant-based nutrition, while protein bagels may be appealing, the nutritional advantages are not as significant as they might initially seem.

Nielsen points out that the expectation of a high protein content in bagels made with cottage cheese is understandable, given that cottage cheese is a well-known high-protein ingredient. However, the reality is that the difference in protein between regular bagels and these so-called protein varieties may not be as pronounced as one might think.

This misconception stems from the general belief that traditional bagels are solely carbohydrate sources. In fact, Nielsen explains that regular bagels contain about 12% to 13% protein from the flour used, resulting in an average of seven to eleven grams of protein per bagel, depending on various elements such as size and added ingredients. This aligns closely with the protein levels seen in many high-protein bagel recipes circulated on platforms like TikTok.

For instance, in the homemade protein bagels crafted using flour and cottage cheese, the protein content could reach approximately 17 grams per medium-sized bagel, compared to conventional bagels which contain around eight to eleven grams of protein and a higher amount of carbohydrates, typically between 40 to 55 grams.

Ultimately, if protein content is your primary focus, these high-protein bagels may not represent a substantial improvement over their classic counterparts. In practice, consuming a conventional bagel could yield a protein intake similar to that of the high-protein versions, which questions the need for these recipes in the first place.

However, Nielsen also notes a potential benefit of these protein bagels: the reduced carb-to-protein ratio. This adjustment may be particularly advantageous for individuals who need to monitor their carbohydrate intake. Regular bagels, with their higher carbohydrate levels, can lead to a rapid increase in blood sugar followed by a crash in energy levels, primarily due to the lack of offsetting nutrients like protein and fiber. Although the variation in carbohydrate amounts may seem marginal, it can significantly influence the way our bodies process these foods.

Conversely, high-protein bagels, with their more balanced carbohydrate-protein ratio, are associated with fewer fluctuations in blood sugar levels. For those managing blood sugar-related concerns, such as diabetes, these bagels could be a preferable choice. Nielsen emphasizes that for individuals who enjoy bagels regularly and aim to better regulate their blood sugar, trying a high-protein bagel recipe can be a worthwhile endeavor. However, she does suggest that one could achieve similar health benefits by pairing a regular bagel with a protein-dense side, like Greek yogurt.

In summary, while the protein-promising appeal of high-protein bagels may not hold up under scrutiny, they certainly have their place in the kitchen. Nielsen advises that individuals eager to experiment with these recipes or who have a fondness for cottage cheese should not hesitate to give them a try. While they may not necessarily outperform traditional bagels from a protein standpoint, they still present a nutritious option worth considering.

Related:

Source
www.self.com