Best and Worst Breads for Type 2 Diabetes

The Benefits of Low Calorie Bagels

Bagels are a popular bread choice for many, but the classic bagel is loaded with calories. A plain bagel can contain 200-300 calories, with even more from cream cheese or other toppings. For people watching their weight or managing diabetes, that many calories can quickly add up.

The good news is that the bagel industry has caught on, and there are now many more low calorie bagel options available. Low calorie bagels provide the delicious taste and satisfaction of a traditional bagel, but with a fraction of the calories and carbs.

Why Choose Low Calorie Bagels?

There are several key benefits to choosing low calorie bagels over regular bagels:

• Fewer calories - Low calorie bagels can contain 100 calories or less per serving.
• Less fat - Low calorie bagels are made with little to no fat.
• Fewer carbs - Low calorie bagels have fewer carbohydrates and a lower glycemic index.
• More fiber - Many low calorie bagels are high in fiber, which is beneficial for digestion and heart health.
• Portion control - Low calorie bagels come in smaller sizes that are easier to fit into a healthy eating plan.

For people monitoring blood sugar, low calorie bagels tend to be lower on the glycemic index. This means they have less of an impact on blood sugar levels. The additional fiber also helps mitigate blood sugar spikes.

Finding Low Calorie Bagel Options

When searching for low calorie bagels, there are a few key things to look for:

• Made with whole grains - Look for 100% whole wheat or other whole grain bagels.
• High fiber - Seek out bagels with at least 3-4g of fiber per serving.
• Smaller sizes - Opt for "thin" bagels that are around 3-4 inches rather than a large 6-inch bagel.
• Lower carb counts - Aim for less than 30g of total carbohydrates.
• Minimal ingredients - Choose bagels without added sugars or unnecessary fillers.

Here are some specific brands and varieties of bagels to look for:

• Thomas' Light Multi-Grain English Muffins
• Sara Lee Delightful Wheat Bagels
• L'oven Fresh Zero Net Carb Bagels
• Western Bagel Alternative Original Bagels
• Food For Life Gluten Free Bagels
• Trader Joe's Sprouted Whole Grain Bagels

How Low Calorie Bagels Are Made

There are a few tricks bagel makers use to cut down on calories in their low calorie bagel options:

Using Whole Grains

Most low calorie bagels are made with 100% stone ground whole wheat or other whole grains like oats, rye, or quinoa. Whole grains have more fiber and nutrients than refined white flour.

Increasing Fiber

Extra fiber is added to many low calorie bagels via wheat bran, soy fiber, inulin, or other high fiber ingredients. The extra fiber increases feelings of fullness.

Reducing Fat

Since fat contains 9 calories per gram, removing fat is an easy way to slash calories. Low fat recipe adjustments bring down the total calories in low calorie bagels.

Cutting Sugar

Many bagels get a sweet taste from added sugar, honey, or other sweeteners. Low calorie bagels skip these unnecessary sugars.

Making Smaller Sizes

Rather than one large 6-inch bagel, low calorie bagels come in around 3 or 4 inches. The smaller size means fewer calories in a serving.

Using Substitute Ingredients

Some low calorie bagels use vegetable-based fat substitutes, wheat protein, and low-carb flours to replicate the chewy bagel texture with fewer carbs and calories.

Tips for Enjoying Low Calorie Bagels

Here are some pointers to keep in mind to get the most satisfaction and nutrition from low calorie bagels:

Stick with 1 Serving

Check the serving size listed on the bag and portion out just one bagel into your plate to avoid overeating.

Load Up on Veggies

Top your bagel with sliced tomatoes, onions, cucumbers, and other fresh veggies instead of fatty spreads.

Pair with Protein

Add an egg, lean meat, hummus, nut butter, or other protein source to help you stay full and energized.

Watch the Extras

Avoid undoing the calorie savings of a low calorie bagel by limiting high-calorie cream cheese, butters, or sugary jellies.

Go Easy on Toasting

Light toasting enhances flavor with minimal added calories. But avoid going overboard.

Try New Flavors

Experiment with whole grain bagels in flavors like blueberry, cinnamon raisin, onion, and everything bagels.

Check Ingredients

Read nutrition labels to verify the bagels you choose are in fact low in calories, fat, and carbs compared to regular bagels.

Recipes with Low Calorie Bagels

Beyond just topping a low calorie bagel, you can also incorporate them into healthy recipes. Here are some tasty ideas:

Breakfast Bagel Sandwiches

Build a better breakfast sandwich on a low calorie bagel thin layered with scrambled eggs, turkey bacon, sliced tomato and avocado.

Bagel Pizzas

Top a low calorie bagel half with tomato sauce, vegetables, a sprinkle of cheese and spices and bake for a mini pizza.

Bagel Chips

For a savory snack, slice and bake seasoned low calorie bagels into crunchy bagel chips.

Bagel Breadcrumbs

Stale bagels can be turned into breadcrumbs for coating chicken, fish, or veggies with a quick whirl in the food processor.

Bagel Brunch Casserole

Cube low calorie bagels and combine with eggs, cheese, and veggies for a hearty casserole to feed overnight guests.

Bagel French Toast

Dip low calorie bagel halves in egg substitute, cinnamon and vanilla and pan fry for a lighter take on French toast.

Low Calorie Bagel Brand Comparison

Wondering how some of the most popular low calorie bagel brands stack up? Here's a look at some of the nutritional information (based on Plain bagels):

Brand	Calories	Fat	Carbs	Protein	Fiber
Thomas'	100	0.5g	21g	4g	4g
Sara Lee Delightful	110	0.5g	23g	4g	3g
L'oven Fresh	80	1.5g	15g	7g	6g
Western Bagel	90	1g	15g	8g	7g

As you can see, calories range from 80-110 per plain low calorie bagel, with anywhere from 15-23g of carbs. Fiber content is higher, averaging 3-7g of fiber per bagel. These nutrition stats make low calorie bagels a great substitute for traditional white flour bagels for people monitoring blood sugar or daily calories.

Are Low Calorie Bagels Healthy?

Low calorie bagels can be a very healthy bread choice when chosen wisely. Look for options that are:

• Made with 100% whole grains
• High in fiber (at least 3g)
• Low in added sugars
• Lower in carbs (aim for under 30g per serving)
• Minimally processed
• Free of hydrogenated oils or trans fats

Bagels made with refined white flour or simple carbs are not the healthiest option even in low calorie form. But bagels meeting the above criteria can be an excellent source of nutrients.

The fiber and complex carbs in whole grain bagels helps slow digestion, preventing spikes and crashes in energy. The B vitamins, iron, magnesium and antioxidants make them more nutritious than many bread options.

For people with diabetes, the combination of fiber, protein and healthy fats found in many low calorie bagels helps regulate blood sugar response. This makes them a smart substitution for higher glycemic bread choices.

Potential Drawbacks

There are a couple potential downsides to be aware of with low calorie bagels:

• Higher cost - They are sometimes pricier than regular bagels.
• Not gluten-free - Most contain gluten, so they are not suitable for anyone with celiac disease or gluten intolerance.
• Higher sodium - Check labels, as some low calorie bagels can be high in sodium.
• More additives - Extra ingredients are sometimes added to achieve the low calorie effect.

As long as you read labels and buy high quality low calorie bagels without unnecessary additives, the benefits outweigh any drawbacks for most people.

Low Calorie Bagel Alternatives

If you enjoy bagels but want an even lower calorie bread option, here are some alternatives worth trying:

Lettuce Wraps

For the lowest calorie "bagel," use lettuce leaves in place of a bagel to wrap fillings.

Rice Cakes

Look for lightly flavored, whole grain rice cakes that can substitute for a bagel base.

Portobello Mushroom Caps

Slightly grill portobello caps and use in place of a bagel for a hearty, low carb and low calorie option.

Egg "Bagels"

There are recipes online to make bagel-shaped egg muffins that have just 50-75 calories without the carbs.

Cauliflower Bagels

For a veggie-based bagel, look for recipes using riced cauliflower, cheese and eggs.

Banana Bagels

If you want something sweet, blend ripe bananas with eggs and bake into bagel shapes.

With a little creativity, you can enjoy "bagel" flavors and fillings without all the calories of regular bagels.

Are Low Calorie Bagels Right for You?

Low calorie bagels can be a smart choice for many people looking to cut calories without sacrificing taste and satisfaction. They provide a number of advantages:

• Lower in calories and carbs than regular bagels
• Contain more filling fiber
• Help control blood sugar
• Provide whole grain nutrition
• Taste better than cardboard diet breads
• Offer portion control

Of course, low calorie bagels are not necessarily a good fit for every diet. People on gluten-free, keto and very low carb diets will want to avoid them and choose a different bread substitute.

Those with diabetes should be mindful of portion sizes and pair low calorie bagels with protein and healthy fats to balance blood sugar response. Checking your own blood sugar levels is the best way to gauge personal response.

As with any bread product, low calorie bagels are best consumed in moderation as part of an overall healthy diet. But enjoyed occasionally and paired with nutrient-dense add-ons, low calorie bagels can be a slimmer alternative to enjoy.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.