Toasted Bagel (1 Regular)

Reduce the bagel portion—try half instead of a full bagel, and avoid adding sweet spreads.

Add protein and fat alongside it, such as eggs and avocado, to slow the rise in blood sugar.

Choose savory toppings like hummus, cottage cheese, or unsweetened Greek yogurt rather than jam, honey, or sweetened cream cheese.

Add high-fiber sides such as lentils, chickpeas, or a salad with leafy greens, cucumber, and tomatoes.

Eat the bagel after a protein- and vegetable-based meal rather than on an empty stomach.

Take a 10–20 minute easy walk after eating to help muscles use circulating glucose.