What Occurs to Your Blood Sugar When You Eat Bagels Frequently

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 depart you questioning how consuming them on a routine foundation may have an effect on your blood sugar ranges.

Whereas a plain, medium-sized (3 ½–4 inch) bagel accommodates 1.7 grams of fats and 11 grams of protein, nearly all 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, comparable 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 gramsTwo slices of white bread: 28 grams A cup of raisin bran cereal: 47 gramsA 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, mentioned 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 appropriate context—comparable to earlier than a strenuous exercise, if you want a fast burst of power—that surge could be useful. Nonetheless, “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 focuses on prediabetes, diabetes, and weight administration, advised Well being.

That mentioned, in wholesome, lively folks, a post-bagel blood sugar spike is often small, in response to Andres Splenser, MD, an endocrinologist with Memorial Hermann Medical Heart in Houston.

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

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 typically triggers an elevated insulin response, resulting in an much more dramatic power rollercoaster.

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

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

However that’s not the case for everybody. For much less lively folks—and particularly these with kind 2 diabetes—a day by day bagel may contribute to greater day by day blood sugar surges, which may have extra detrimental results over time.

“Repeated and frequent giant spikes in sugar are worrisome,” Splenser mentioned. They “could enhance oxidative stress and irritation, stress the insulin-producing cells within the pancreas, and enhance 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 elements matter, too. When consuming a bagel, you may 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 response to 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.
Being attentive to added sugars: Bagels made with added sugar enhance the chance of a spike-and-crash impact.
Pairing your bagel with sure meals: Consuming a bagel with protein, wholesome fat, or fiber can mood the absorption of its easy carbs. Good choices embrace eggs, hummus, and avocado. 

Bagels comprise 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, commonly consuming giant quantities of bagels may contribute to irritation and metabolic dysfunction. You may assist decrease a possible blood sugar spike by selecting a smaller portion and pairing your bagel with protein, wholesome fat, or fiber.