Bagels & Balance: Debunking Myths, One Bite at a Time

We’re Not Nutritionists, But Here’s What We Know About Bagels

Bagels have a reputation—some good, some bad, and plenty that’s just plain wrong. Are they too carb-heavy? Are they just empty calories? Should they only be eaten in the morning? These are the kinds of bagel myths we hear all the time. So, while we’re no health experts, we thought we’d take a moment to dig into what we do know—drawing from research, tradition, and, of course, a lifetime of making and enjoying bagels.

Myth: Bagels Are Just Empty Calories

A common claim is that bagels are just a giant serving of carbs with little nutritional value. While bagels are indeed rich in carbohydrates, that’s not necessarily a bad thing. Carbs are the body’s primary energy source, and when paired with the right toppings, a bagel can be part of a satisfying and balanced meal.

A study published by the National Institutes of Health notes that whole grains, like those found in pumpernickel bagels, provide fiber and essential minerals. And when you top your bagel with something like cream cheese, whitefish salad, or avocado, you’re adding proteins and healthy fats to round things out.

Myth: Bagels Are Always Unhealthy

The idea that all bagels are bad for you comes down to how they’re made and what you pair them with. At Gotham Bagels, we use traditional New York-style techniques, meaning our bagels are boiled before being baked. This creates a unique texture without requiring extra fats or sugars. Plus, our hand-rolled process keeps things simple and focused on quality ingredients.

If you’re looking for a more fiber-rich choice, try a pumpernickel bagel. For protein, a bagel with lox or whitefish salad offers a great balance. And if you’re all about fresh flavors, sliced tomatoes, cucumbers, or arugula make a fantastic addition to any sandwich.

Fact: Bagels Can Be Part of a Balanced Diet

At the end of the day, balance is everything. No single food—bagels included—defines a diet. Pairing a bagel with nutrient-dense ingredients can make it part of a meal that’s both satisfying and nourishing.

Want something simple yet satisfying? A sesame bagel with cream cheese and sliced cucumbers delivers a mix of textures and nutrients. Need more protein? Our classic egg sandwich on a toasted bagel is a solid option. Or, if you’re feeling adventurous, try “The V” sandwich, packed with poblano salad, avocado, and arugula on a freshly baked bagel.

Myth: Bagels Are Only for Breakfast

While bagels are often associated with morning coffee runs, they’re much more versatile than that. A bagel piled high with turkey, fresh arugula, and a schmear of cranberry chutney makes for a killer lunch. If you’re craving something plant-based, a hummus and pickled onion bagel is a fantastic choice for dinner. And let’s not forget mini bagels—ideal for snacking or entertaining guests with whitefish salad and capers.

Fact: Quality Ingredients Make All the Difference

The best bagels come down to tradition and craftsmanship. At Gotham Bagels, we don’t take shortcuts—no pre-made dough, no skipping the boil, and no artificial additives. Our bagels are made fresh daily using time-honored techniques, ensuring each bite is flavorful, chewy, and deeply satisfying.

More Than Just a Meal—A Tradition

Bagels have always been about more than just food; they’re about community. Whether it’s a weekend brunch with family, a mid-week coffee and bagel pick-me-up, or a lunch that reminds you of home, bagels bring people together. That’s why we love what we do—because every Gotham Bagel is part of something bigger.

So, while we’re not nutritionists, we do know this: A well-made bagel, enjoyed in good company, is always a good choice.