Bagel (1 piece)

Eat only half the bagel and avoid eating it by itself; add a protein- and fat-rich topping such as eggs, avocado, or hummus.

Have a side of non-starchy vegetables, such as leafy greens, cucumber, tomatoes, or peppers, to increase fiber and slow absorption.

Choose a dense, high-fiber whole-grain or pumpernickel-style bagel only if its nutrition label shows substantially more fiber and less added sugar than standard bagels.

Skip sweet spreads, juice, and sugary coffee drinks; use avocado, hummus, or unsweetened nut butter instead.

Take a 10–20 minute easy walk starting soon after the meal to help reduce the post-meal rise.

If possible, eat the bagel after a meal containing vegetables and protein rather than as a standalone breakfast or snack.