WEBVTT - Muffin, Bagel, Doughnut: What's the Best Choice?

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<v Speaker 1>Welcome to brain Stuff production of I Heart Radio. Hey

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<v Speaker 1>brain Stuff Lauren Boga bam here. It's often said that

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<v Speaker 1>breakfast is the most important meal of the day, but

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<v Speaker 1>people don't always make it the nutrient packed dining experience

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<v Speaker 1>that it probably should be. As three of the most

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<v Speaker 1>popular breakfast options in America, bagels, muffins, and doughnuts aren't

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<v Speaker 1>always the best for you, but they can be the

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<v Speaker 1>easiest when you're on the go or have to make

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<v Speaker 1>do with the offerings at school or work. So if

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<v Speaker 1>you're wondering how bagels, muffins, and donuts rank in terms

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<v Speaker 1>of nutritional value, we talked to some experts to find

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<v Speaker 1>out which to select and which to maybe skip. Obviously,

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<v Speaker 1>nutritional profiles vary depending on the particular recipe used to

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<v Speaker 1>make the baked goods in question, and nutrition and our

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<v Speaker 1>bodies are complicated. But if you are faced with a bagel, muffin,

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<v Speaker 1>and doughnut, the best option of the three is generally

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<v Speaker 1>going to the bagel, especially a savory variety, topped with

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<v Speaker 1>something that contains some protein and fat. For the article,

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<v Speaker 1>this episode is based on how staff Works spoke by

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<v Speaker 1>email with Diana Gariglio Cleland a registered dietitian with Balance

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<v Speaker 1>one supplements. As she explained, bagels rarely have much added sugar,

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<v Speaker 1>whereas muffins and doughnuts are sweetened with her fine sugars

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<v Speaker 1>that are detrimental to our health if we consume large

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<v Speaker 1>amounts consistently. She continued, bagels are high in carbohydrates but

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<v Speaker 1>usually lacking in protein and fat. By adding peanut, butter

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<v Speaker 1>or cream cheese, the body will break down the carbohydrates

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<v Speaker 1>more slowly, which can lead to feeling fuller longer, and

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<v Speaker 1>minimizing blood sugar and energy spikes and crashes. If you

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<v Speaker 1>can find a whole wheat bagel, that's an even better choice.

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<v Speaker 1>How ste Works also spoke by email with nutrition coach

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<v Speaker 1>in r D Emily Tills. She said, when you choose

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<v Speaker 1>whole wheat, you get heart healthy fats, some protein and

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<v Speaker 1>fiber too, which you don't usually find in a doughnut

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<v Speaker 1>or muffin. Speaking of donuts, a single donut will often

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<v Speaker 1>contain fewer calories overall than a single bagel because donuts

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<v Speaker 1>are smaller and less dense, but that means that people

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<v Speaker 1>often eat more than one doughnut at a time, and

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<v Speaker 1>the Clark intake per donut can as much as double

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<v Speaker 1>when fillings like pastry cream are involved. Furthermore, since those

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<v Speaker 1>calories come from sugars and a little bit of fat

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<v Speaker 1>but very little protein, donuts may help fill you up temporarily,

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<v Speaker 1>but they won't keep you going for very long. Meanwhile,

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<v Speaker 1>muffins are often the least healthy choice of the bunch

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<v Speaker 1>because they're larger and denser than donuts, more on par

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<v Speaker 1>with the bagel. But muffins also contain a lot more

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<v Speaker 1>sugar than either donuts or bagels. Gardglio Cleveland points out

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<v Speaker 1>that a single muffin can account for a person's sugar

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<v Speaker 1>intake for an entire day. As the US Day Dietary

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<v Speaker 1>Guideline recommend limiting added sugar intake to two calories daily,

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<v Speaker 1>which is about fifty grams worth. She said, However, I

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<v Speaker 1>actually suggest people opt for a lower amount recommended by

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<v Speaker 1>the American Heart Association, which is twenty five grams or

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<v Speaker 1>less per day for women and thirty eight grams are

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<v Speaker 1>less per day for men. If you look at options

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<v Speaker 1>from the restaurant chain Duncan Donuts, for example, their Plaine

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<v Speaker 1>bagel contains seven grams of sugar, their frosted chocolate donut

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<v Speaker 1>contains thirteen grams of sugar, and their blueberry muffin has

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<v Speaker 1>forty four grams, which is over the American Heart Association's

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<v Speaker 1>daily recommended intake for anyone, but a muffin can be

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<v Speaker 1>redeemed if made at home. Has to Works also spoke

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<v Speaker 1>with nutritionist Lisa Richards, who said muffins can easily be

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<v Speaker 1>made with flax or cheese, seeds, walnuts, and raisins in

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<v Speaker 1>addition to many more editions that bulk up the nutrient

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<v Speaker 1>quality of this quick breakfast item. Of course, keep in

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<v Speaker 1>mind here that nutrition is complicated and everybody's body is different,

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<v Speaker 1>and furthermore, treats are nice. It's okay to have treats,

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<v Speaker 1>to pay attention to how different foods make your body feel,

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<v Speaker 1>and read nutrition labels when you can, and when you

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<v Speaker 1>need something that's going to keep you going, probably reach

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<v Speaker 1>for something with more protein and fat than sugar. Today's

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<v Speaker 1>episode is based on the article bagel, muffin or doughnut

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<v Speaker 1>which is the best and the worst health clause on

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<v Speaker 1>how stuff works dot com. Written by Leah Hoyt. Brain

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<v Speaker 1>Stuff is production by Heart Radio and partnership with house

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<v Speaker 1>Toff Works. Dot com and it's produced by Tyler Clang

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<v Speaker 1>and Ramsey Yung. Four more podcasts my heart Radio, visit

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