Welcome to brain Stuff production of I Heart Radio. Hey brain Stuff Lauren Boga bam here. It's often said that breakfast is the most important meal of the day, but people don't always make it the nutrient packed dining experience that it probably should be. As three of the most popular breakfast options in America, bagels, muffins, and doughnuts aren't always the best for you, but they can be the easiest when you're on the go or have to make
do with the offerings at school or work. So if you're wondering how bagels, muffins, and donuts rank in terms of nutritional value, we talked to some experts to find out which to select and which to maybe skip. Obviously, nutritional profiles vary depending on the particular recipe used to make the baked goods in question, and nutrition and our
bodies are complicated. But if you are faced with a bagel, muffin, and doughnut, the best option of the three is generally going to the bagel, especially a savory variety, topped with something that contains some protein and fat. For the article, this episode is based on how staff Works spoke by email with Diana Gariglio Cleland a registered dietitian with Balance
one supplements. As she explained, bagels rarely have much added sugar, whereas muffins and doughnuts are sweetened with her fine sugars that are detrimental to our health if we consume large amounts consistently. She continued, bagels are high in carbohydrates but usually lacking in protein and fat. By adding peanut, butter or cream cheese, the body will break down the carbohydrates more slowly, which can lead to feeling fuller longer, and
minimizing blood sugar and energy spikes and crashes. If you can find a whole wheat bagel, that's an even better choice. How ste Works also spoke by email with nutrition coach in r D Emily Tills. She said, when you choose whole wheat, you get heart healthy fats, some protein and fiber too, which you don't usually find in a doughnut
or muffin. Speaking of donuts, a single donut will often contain fewer calories overall than a single bagel because donuts are smaller and less dense, but that means that people often eat more than one doughnut at a time, and the Clark intake per donut can as much as double when fillings like pastry cream are involved. Furthermore, since those calories come from sugars and a little bit of fat but very little protein, donuts may help fill you up temporarily,
but they won't keep you going for very long. Meanwhile, muffins are often the least healthy choice of the bunch because they're larger and denser than donuts, more on par with the bagel. But muffins also contain a lot more sugar than either donuts or bagels. Gardglio Cleveland points out that a single muffin can account for a person's sugar intake for an entire day. As the US Day Dietary Guideline recommend limiting added sugar intake to two calories daily,
which is about fifty grams worth. She said, However, I actually suggest people opt for a lower amount recommended by the American Heart Association, which is twenty five grams or less per day for women and thirty eight grams are
less per day for men. If you look at options from the restaurant chain Duncan Donuts, for example, their Plaine bagel contains seven grams of sugar, their frosted chocolate donut contains thirteen grams of sugar, and their blueberry muffin has forty four grams, which is over the American Heart Association's daily recommended intake for anyone, but a muffin can be
redeemed if made at home. Has to Works also spoke with nutritionist Lisa Richards, who said muffins can easily be made with flax or cheese, seeds, walnuts, and raisins in addition to many more editions that bulk up the nutrient quality of this quick breakfast item. Of course, keep in mind here that nutrition is complicated and everybody's body is different,
and furthermore, treats are nice. It's okay to have treats, to pay attention to how different foods make your body feel, and read nutrition labels when you can, and when you need something that's going to keep you going, probably reach for something with more protein and fat than sugar. Today's episode is based on the article bagel, muffin or doughnut which is the best and the worst health clause on
how stuff works dot com. Written by Leah Hoyt. Brain Stuff is production by Heart Radio and partnership with house Toff Works. Dot com and it's produced by Tyler Clang and Ramsey Yung. Four more podcasts my heart Radio, visit the i heart Radio app, Apple Podcasts, or wherever you listen to your favorite shows.