What Happens to Your Blood Sugar When You Eat Bagels Regularly

Bagels are a beloved American breakfast staple—however they’re additionally notoriously excessive in easy carbohydrates, which break down simply into glucose and are quickly absorbed into the bloodstream. That may go away you questioning how consuming them on a routine foundation might have an effect on your blood sugar ranges.

Whereas a plain, medium-sized (3 ½–4 inch) bagel comprises 1.7 grams of fats and 11 grams of protein, the vast majority of its energy—78%—come from its 56 grams of carbohydrates. Complete wheat bagels have barely fewer carbs (round 51 grams) and provide extra fiber and extra vitamins, corresponding to iron, however they’re nonetheless comparatively excessive in carbohydrates. 

Right here’s how a bagel compares to the carb content material of different widespread breakfast meals:

• One cup of cooked oatmeal: 27 grams
• Two slices of white bread: 28 grams 
• A cup of raisin bran cereal: 47 grams
• A Pop-Tart: 39 grams

As a result of bagels are excessive in easy carbohydrates that the physique processes shortly into glucose, consuming one by itself will seemingly trigger a fast spike in blood sugar, stated Jamie Mok, MS, RDN, RYT, Nationwide Media Spokesperson for the Academy of Vitamin and Dietetics. 

Working example: The glycemic index—a measure of how shortly meals raises blood sugar—of a medium-sized plain bagel is 70, a excessive rating. 

In the precise context—corresponding to earlier than a strenuous exercise, if you want a fast burst of vitality—that surge may be useful. Nevertheless, “this speedy rise and fall in blood sugar can typically result in a ‘crash,’ leaving an individual feeling drained, irritable, and hungrier quickly after,” Violeta Nieves Morris, MS, RDN, a dietitian who makes a speciality of prediabetes, diabetes, and weight administration, advised Well being.

That stated, in wholesome, energetic individuals, a post-bagel blood sugar spike is normally small, in accordance with Andres Splenser, MD, an endocrinologist with Memorial Hermann Medical Heart in Houston.

However for individuals with insulin resistance, weight problems, or diabetes, the spike—and subsequent crash—may be far more pronounced, for the reason that physique has a more durable time transferring extra glucose from the bloodstream into cells for vitality.

On this inhabitants, “consuming refined carbohydrates or processed meals like bagels or cereals may cause a sugar spike the place blood sugars could go above the traditional vary,” he advised Well being. This usually triggers an elevated insulin response, resulting in an much more dramatic vitality rollercoaster.

In terms of consuming bagels recurrently, the consequences on blood sugar rely on the person and their total well being standing, specialists stated. 

For instance, Mok defined {that a} typically wholesome marathon runner would seemingly use the bagel’s carbohydrates for speedy vitality, “so consuming one each day could pose little danger.” 

However that’s not the case for everybody. For much less energetic individuals—and particularly these with type 2 diabetes—a each day bagel might contribute to increased each day blood sugar surges, which might have extra detrimental results over time.

“Repeated and frequent giant spikes in sugar are worrisome,” Splenser stated. They “could improve oxidative stress and inflammation, stress the insulin-producing cells within the pancreas, and improve the danger of different medical circumstances, like fatty liver and metabolic dysfunction.” 

Your total metabolic well being isn’t the one piece of the glycemic puzzle. Different components matter, too. When consuming a bagel, you’ll be able to offset a possible rise in blood sugar by taking the next steps:

• Selecting a smaller portion: The bigger the bagel, the extra easy carbohydrates hitting your bloodstream.
• Choosing complete wheat: Bagels made with complete grains like complete wheat or oats present extra fiber, which might gradual sugar absorption, in accordance with Splenser.
• Consuming your bagel within the morning: Research present that insulin sensitivity and glucose tolerance peak within the morning, resulting in decrease blood sugar spikes from carbohydrate-rich meals.
• Taking note of added sugars: Bagels made with added sugar improve the probability of a spike-and-crash impact.
• Pairing your bagel with sure meals: Consuming a bagel with protein, healthy fats, or fiber can mood the absorption of its easy carbs. Good choices embody eggs, hummus, and avocado. 

Bagels include easy carbohydrates, which break down simply into glucose and are quickly digested. Whereas most individuals could expertise solely a small rise in blood sugar, it may be extra pronounced in people with weight problems or diabetes.

Over time, recurrently consuming giant quantities of bagels might contribute to irritation and metabolic dysfunction. You may assist reduce a possible blood sugar spike by selecting a smaller portion and pairing your bagel with protein, wholesome fat, or fiber.