Bagels might seem quintessentially American, but they've been available in Britain for nearly 200 years, brought to these shores by the Jewish community.
Originally sold in the East End, where there are still a handful of traditional beigel bakeries, modern bagels differ to the ones sold by Polish immigrants in the 1800s.
Although the cooking method - boiling the dough before baking - hasn't changed, the sizes have.
Even 20 years ago, a bagel was typically around three inches wide and just 140 calories - today's standard bagels can be 6 inches wide and over 300 calories.
Rosie Carr, dietitian at the NHS-backed healthy eating plan Second Nature, tells the Daily Mail that what sets them apart, other than their unmissable central hole, is how they are prepared.
'While the ring shape is iconic, it's the boiling process that makes a bagel a bagel,' she says.
'What sets a bagel apart is its preparation: the dough is shaped into a ring, briefly boiled in water and then baked.
'This boiling step gives bagels their signature chewy texture and slightly glossy crust.'
There's something incredibly decadent about a bagel.
Traditionally, bagels are made with high-gluten flour, water, yeast and salt, with malt syrup often added for sweetness.
The dough tends to be denser and lower in water content than regular bread dough, which contributes to that satisfying chew we associate with a proper bagel.
Boiling point
The way that bagels are made doesn't significantly alter their nutritional content, but it does change the texture and density.
'When bagels are boiled before baking, the starches on the outer surface gelatinise, creating that characteristic chewy interior and slightly crisp crust,' explains Ms Carr.
'Because bagel dough uses less water and more flour than standard bread, the end result is a denser product, and this is the real nutritional difference.'
'A bagel contains more flour (and therefore more carbohydrates and calories) per unit volume than a fluffy bread roll.'
Erin Viljoen, Nutritional Therapist at W-Wellness adds: 'Most supermarket bagels are still made with refined white flour, so while boiling affects texture, it doesn't dramatically improve the nutritional profile unless wholegrains or seeds are used.'
And as for the hole? It ensure even cooking during boiling and baking and, historically, made it easier to stack them on poles or string ready for sale.
Are bagels a carb-bomb?
There is no getting away from it: bagels are a carbohydrate-dense food, with a medium plain bagel containing approximately 50-55g of carbohydrates, roughly equivalent to 3-4 slices of bread.
Ms Viljoen warns that 'bagels can spike blood sugar - especially when topped with sweet spreads. Pairing them with protein, fibre and healthy fats makes a big difference.'
Ms Carr agrees, adding that bagels aren't 'bad' per se, but are more energy-dense than other flour-based products.
She suggests being mindful of what you pair your bagel with.
'Combining it with a good source of protein, healthy fats, and, ideally, vegetables creates a more balanced meal.'
'A bagel with smoked salmon, cream cheese, and rocket, for example, provides protein, healthy fats and fibre alongside those carbohydrates.'
'This helps slow down digestion and keeps you feeling fuller for longer.'
What are the healthiest supermarket bagels?
Our experts agree that when it comes to bagels, the most important consideration isn't necessarily the flavour, but the quality of ingredients and the fibre content.
'Look for bagels with shorter ingredient lists, whole grains, and minimal added sugars,' advises Ms Carr.
'Plain bagels are typically the simplest option, with fewer additives. They provide a neutral base for a balanced meal with nutritious toppings.'
'Wholegrain or seeded bagels offer more fibre (typically 4-5g compared to 1-2g in plain white bagels).'
'Look for options where 'whole wheat' or 'wholegrain' appears first in the ingredients list.'
Now we're moving into the more gourmet end of the bagel spectrum, and first up is 'everything bagels' which typically include seeds such as sesame and poppy and often dried onion, in the mix.
'These provide small amounts of healthy fats and minerals, and the calorie difference between a plain bagel and an everything bagel is minimal,' says Ms Carr.
'Onion bagels are nutritionally similar to plain bagels, with dried onion flakes adding flavour rather than significant calories or sugar.'
Unsurprisingly, the sweeter flavours should be enjoyed in moderation.
Cinnamon raisin bagels contain more sugar than plain bagels (typically 10-15g versus 5-6g).
'The raisins do provide some natural sugars and a small amount of fibre, but these bagels are sweeter and more energy-dense overall,' says Ms Carr.
'They are fine as an occasional choice, but probably not an everyday one.'
'Flavoured varieties like chocolate chip, blueberry, or French toast bagels often contain added sugars and can have 20-40 more calories than plain options.'
'Again, perfectly fine occasionally, but I'd recommend opting for low-sugar versions more regularly.'
Bagels go stale relatively quickly, so regardless of your favourite variety, to ensure freshness beyond a day or two, slicing and freezing them works well. They can be toasted from frozen.
Are protein bagels better for you?
Traditional bagels contain around 9-11g of protein, which isn't insignificant, but high-protein versions can contain anywhere from 15-30g of protein per bagel, depending on the brand and how they're made.
Some protein bagels achieve their higher protein content through added protein powders, while others use Greek yoghurt or cottage cheese (particularly popular in homemade versions).
'The quality and source of the added protein matters,' says Ms Carr.
'If you're specifically looking to increase your protein intake, a protein bagel can be a convenient option.'
So in short, protein bagels can be helpful for some people, but building a balanced meal with protein-rich toppings on a standard bagel works just as well.
Are thin bagels nutritionally better for you?
Thin bagels (or 'bagel thins') are essentially a portion-controlled version of a regular bagel. A typical bagel thin contains around 100-150 calories compared to 250-350 calories in a standard bagel.
Are they 'better for you'? That depends on your individual needs and goals.
Ms Viljoen says: 'Thin bagels are usually lower in calories and carbs, but that doesn't always mean better nutrition.'
'Thins can be more refined and less filling, so portion control may improve, but satiety doesn't always.'
However, Ms Carr says that people who struggle to eat a full sized bagel can be ideal.
Do bagels need to be toasted?
Bagels are fully cooked during the boiling and baking process, so they're completely safe to eat without toasting.
Shop-bought or day-old bagels which have started to go a bit stale benefit from toasting, which helps revive the texture, adding a crisp exterior while softening the interior.
'Whether to toast is really a matter of personal preference and freshness,' says Ms Carr.
'Fresh bagels (from a bakery or made that day) are often best enjoyed untoasted.'
'They’re already chewy, slightly warm, and have that perfect texture. Many traditional bagel shops actually refuse to toast fresh bagels because toasting can mask the quality.'
Another factor which can determine if you want your bagel toasted or 'raw' is what you're planning on filling it with.
Cream cheese spreads more easily on a room-temperature bagel and won't slide off as it melts; while toasting works well if you want melted cheese or a crunchier base for heartier fillings.
Can you make bagels them at home?
Yes, it's more straightforward than you might think; though it does require some time.
The basic process involves making dough from flour yeast water salt sweetener kneading until smooth shaping into rings letting them rest overnight in fridge boiling briefly baking until golden.
The overnight rest takes time but actual hands-on work manageable. And warm fresh homemade bagels genuinely taste better than most supermarket options.
Ms Carr says there simplified versions aren’t quite traditional offer high-protein alternative.
'For quicker option; there simplified recipes use Greek yoghurt cottage cheese mixed self-raising flour skip boiling step entirely,' she says.
Another benefit baking batch DIY bagels is that you can take full control over ingredients.
'Homemade bagels allow you to use wholemeal spelt flour; add seeds; control sugar salt,' says Ms Viljoen.
The best ways to eat and serve bagels
As with any carbohydrate, to make a bagel part of a balanced meal you need to add protein, healthy fats, and, ideally, vegetables or fibre.
- Adding protein - eggs, smoked salmon, cottage cheese, nut butters, lean meats - helps create a more satisfying meal.
- Including vegetables where you can, even just a handful of rocket or some sliced tomato, increases nutritional value and fibre content.
- And if a whole bagel feels like too much, eating half with plenty of nutritious toppings is a perfectly good approach.
Some balanced combinations to try:
- Smoked salmon with cream cheese, capers, and rocket: provides protein, omega-3 fatty acids, and some greens
- Scrambled or poached eggs with avocado and tomato: provides protein, healthy fats, and vegetables
- Cottage cheese with cucumber and fresh herbs: high protein with added freshness
- Nut butter with banana slices: plant-based protein and healthy fats
- Hummus with grilled vegetables and feta: plant protein, fibre, and healthy fats
- Lean turkey or chicken with plenty of salad vegetables: a leaner lunch option with good protein