In addition to choosing a whole-grain option, adjusting your portion size can make your bagel healthier. Instead of having an entire bagel, just eat half. This way you’re reducing the carbohydrate hit on your blood sugar. Half of a whole-grain bagel contains 24 grams of carbohydrate, a much more reasonable amount. Additionally, because it supplies 3.5 grams of fiber, which are indigestible, you’re really only getting around 20 grams of carbohydrates from half of a whole-grain bagel.
To further improve the nutrition of your bagel, scoop some of the breading out and fill it with leafy greens and lean protein, such as scrambled eggs. With these tips, bagels can be a part of a healthy breakfast.