1 00:00:01,920 --> 00:00:06,520 Speaker 1: Welcome to brain Stuff production of I Heart Radio. Hey 2 00:00:06,600 --> 00:00:10,119 Speaker 1: brain Stuff Lauren Boga bam here. It's often said that 3 00:00:10,200 --> 00:00:12,960 Speaker 1: breakfast is the most important meal of the day, but 4 00:00:13,200 --> 00:00:16,760 Speaker 1: people don't always make it the nutrient packed dining experience 5 00:00:16,800 --> 00:00:19,840 Speaker 1: that it probably should be. As three of the most 6 00:00:19,880 --> 00:00:24,720 Speaker 1: popular breakfast options in America, bagels, muffins, and doughnuts aren't 7 00:00:24,760 --> 00:00:27,200 Speaker 1: always the best for you, but they can be the 8 00:00:27,240 --> 00:00:29,600 Speaker 1: easiest when you're on the go or have to make 9 00:00:29,640 --> 00:00:33,559 Speaker 1: do with the offerings at school or work. So if 10 00:00:33,600 --> 00:00:37,040 Speaker 1: you're wondering how bagels, muffins, and donuts rank in terms 11 00:00:37,040 --> 00:00:40,440 Speaker 1: of nutritional value, we talked to some experts to find 12 00:00:40,440 --> 00:00:44,080 Speaker 1: out which to select and which to maybe skip. Obviously, 13 00:00:44,159 --> 00:00:47,640 Speaker 1: nutritional profiles vary depending on the particular recipe used to 14 00:00:47,720 --> 00:00:50,640 Speaker 1: make the baked goods in question, and nutrition and our 15 00:00:50,680 --> 00:00:55,800 Speaker 1: bodies are complicated. But if you are faced with a bagel, muffin, 16 00:00:55,880 --> 00:00:59,320 Speaker 1: and doughnut, the best option of the three is generally 17 00:00:59,520 --> 00:01:03,360 Speaker 1: going to the bagel, especially a savory variety, topped with 18 00:01:03,440 --> 00:01:08,240 Speaker 1: something that contains some protein and fat. For the article, 19 00:01:08,280 --> 00:01:10,640 Speaker 1: this episode is based on how staff Works spoke by 20 00:01:10,760 --> 00:01:14,800 Speaker 1: email with Diana Gariglio Cleland a registered dietitian with Balance 21 00:01:14,880 --> 00:01:19,720 Speaker 1: one supplements. As she explained, bagels rarely have much added sugar, 22 00:01:20,000 --> 00:01:23,240 Speaker 1: whereas muffins and doughnuts are sweetened with her fine sugars 23 00:01:23,280 --> 00:01:25,640 Speaker 1: that are detrimental to our health if we consume large 24 00:01:25,640 --> 00:01:30,840 Speaker 1: amounts consistently. She continued, bagels are high in carbohydrates but 25 00:01:31,000 --> 00:01:34,600 Speaker 1: usually lacking in protein and fat. By adding peanut, butter 26 00:01:34,720 --> 00:01:37,840 Speaker 1: or cream cheese, the body will break down the carbohydrates 27 00:01:37,880 --> 00:01:41,080 Speaker 1: more slowly, which can lead to feeling fuller longer, and 28 00:01:41,160 --> 00:01:46,480 Speaker 1: minimizing blood sugar and energy spikes and crashes. If you 29 00:01:46,520 --> 00:01:49,200 Speaker 1: can find a whole wheat bagel, that's an even better choice. 30 00:01:49,600 --> 00:01:52,200 Speaker 1: How ste Works also spoke by email with nutrition coach 31 00:01:52,240 --> 00:01:56,000 Speaker 1: in r D Emily Tills. She said, when you choose 32 00:01:56,000 --> 00:01:58,960 Speaker 1: whole wheat, you get heart healthy fats, some protein and 33 00:01:59,080 --> 00:02:01,960 Speaker 1: fiber too, which you don't usually find in a doughnut 34 00:02:02,040 --> 00:02:07,280 Speaker 1: or muffin. Speaking of donuts, a single donut will often 35 00:02:07,320 --> 00:02:11,600 Speaker 1: contain fewer calories overall than a single bagel because donuts 36 00:02:11,639 --> 00:02:15,160 Speaker 1: are smaller and less dense, but that means that people 37 00:02:15,280 --> 00:02:18,400 Speaker 1: often eat more than one doughnut at a time, and 38 00:02:18,600 --> 00:02:21,239 Speaker 1: the Clark intake per donut can as much as double 39 00:02:21,360 --> 00:02:25,880 Speaker 1: when fillings like pastry cream are involved. Furthermore, since those 40 00:02:25,919 --> 00:02:28,520 Speaker 1: calories come from sugars and a little bit of fat 41 00:02:28,600 --> 00:02:32,279 Speaker 1: but very little protein, donuts may help fill you up temporarily, 42 00:02:32,440 --> 00:02:36,720 Speaker 1: but they won't keep you going for very long. Meanwhile, 43 00:02:36,960 --> 00:02:39,760 Speaker 1: muffins are often the least healthy choice of the bunch 44 00:02:40,200 --> 00:02:43,240 Speaker 1: because they're larger and denser than donuts, more on par 45 00:02:43,320 --> 00:02:46,440 Speaker 1: with the bagel. But muffins also contain a lot more 46 00:02:46,520 --> 00:02:52,000 Speaker 1: sugar than either donuts or bagels. Gardglio Cleveland points out 47 00:02:52,080 --> 00:02:54,480 Speaker 1: that a single muffin can account for a person's sugar 48 00:02:54,520 --> 00:02:59,520 Speaker 1: intake for an entire day. As the US Day Dietary 49 00:02:59,520 --> 00:03:03,960 Speaker 1: Guideline recommend limiting added sugar intake to two calories daily, 50 00:03:04,200 --> 00:03:08,280 Speaker 1: which is about fifty grams worth. She said, However, I 51 00:03:08,320 --> 00:03:11,520 Speaker 1: actually suggest people opt for a lower amount recommended by 52 00:03:11,520 --> 00:03:14,440 Speaker 1: the American Heart Association, which is twenty five grams or 53 00:03:14,520 --> 00:03:16,720 Speaker 1: less per day for women and thirty eight grams are 54 00:03:16,800 --> 00:03:21,240 Speaker 1: less per day for men. If you look at options 55 00:03:21,280 --> 00:03:25,040 Speaker 1: from the restaurant chain Duncan Donuts, for example, their Plaine 56 00:03:25,080 --> 00:03:29,160 Speaker 1: bagel contains seven grams of sugar, their frosted chocolate donut 57 00:03:29,240 --> 00:03:33,040 Speaker 1: contains thirteen grams of sugar, and their blueberry muffin has 58 00:03:33,120 --> 00:03:37,000 Speaker 1: forty four grams, which is over the American Heart Association's 59 00:03:37,080 --> 00:03:42,240 Speaker 1: daily recommended intake for anyone, but a muffin can be 60 00:03:42,320 --> 00:03:45,400 Speaker 1: redeemed if made at home. Has to Works also spoke 61 00:03:45,400 --> 00:03:49,320 Speaker 1: with nutritionist Lisa Richards, who said muffins can easily be 62 00:03:49,400 --> 00:03:52,400 Speaker 1: made with flax or cheese, seeds, walnuts, and raisins in 63 00:03:52,440 --> 00:03:55,280 Speaker 1: addition to many more editions that bulk up the nutrient 64 00:03:55,360 --> 00:04:00,280 Speaker 1: quality of this quick breakfast item. Of course, keep in 65 00:04:00,320 --> 00:04:05,000 Speaker 1: mind here that nutrition is complicated and everybody's body is different, 66 00:04:05,400 --> 00:04:08,720 Speaker 1: and furthermore, treats are nice. It's okay to have treats, 67 00:04:09,200 --> 00:04:12,120 Speaker 1: to pay attention to how different foods make your body feel, 68 00:04:12,400 --> 00:04:15,320 Speaker 1: and read nutrition labels when you can, and when you 69 00:04:15,360 --> 00:04:18,159 Speaker 1: need something that's going to keep you going, probably reach 70 00:04:18,240 --> 00:04:27,599 Speaker 1: for something with more protein and fat than sugar. Today's 71 00:04:27,600 --> 00:04:30,440 Speaker 1: episode is based on the article bagel, muffin or doughnut 72 00:04:30,680 --> 00:04:33,000 Speaker 1: which is the best and the worst health clause on 73 00:04:33,000 --> 00:04:35,880 Speaker 1: how stuff works dot com. Written by Leah Hoyt. Brain 74 00:04:35,880 --> 00:04:38,240 Speaker 1: Stuff is production by Heart Radio and partnership with house 75 00:04:38,240 --> 00:04:40,400 Speaker 1: Toff Works. Dot com and it's produced by Tyler Clang 76 00:04:40,480 --> 00:04:43,960 Speaker 1: and Ramsey Yung. Four more podcasts my heart Radio, visit 77 00:04:43,960 --> 00:04:46,520 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 78 00:04:46,560 --> 00:04:47,880 Speaker 1: listen to your favorite shows.