If you’ve ever seen the nutrition label on a bagel, you know the carbs can be quite high. This should be no surprise to someone with diabetes. Yet, what might be surprising (in a good way!) is the fact that low carb bagels exist. Yay!
The latest food scene has been expanded to include low carb bagels as a great alternative for diabetics or for those being carb-conscious. These types of bagels can help keep blood glucose levels from becoming high versus conventional bagels.
This article will provide brands with low carb bagels to purchase, a list of bagels ranked and commented on by a dietitian, ways to enjoy topping low carb bagels, and a few DIY recipes.
Aren’t Bagels a High Carb Food?
Yes, a conventional bagel is considered a high carb food item with around 55 grams of carbs per bagel. So, someone could consume a conventional bagel and still keep to under 130 grams of carbs per day. Even someone with diabetes can enjoy a conventional bagel.
What Makes a Bagel Low Carb?
Although there is no official definition for the term “low carb,” when searching the web, it will be defined as a diet with less than 130 grams of carbohydrates consumed each day. The point is to limit or restrict carbohydrate intake, whether for glucose control, weight loss, or another reason.
Bagels can be made out of certain ingredients, like almond flour and coconut flour, to keep carbohydrates low. Most bagels deemed “low carb” are made with wheat starch and wheat protein isolate. These ingredients increase fiber and protein in the finished product.
Protein minimally raises blood glucose levels. In fact, a high protein diet has been shown to lower blood glucose levels after a meal in those with type 2 diabetes. Additionally, a high fiber diet has been shown to help improve blood glucose control and lower cholesterol (1).
Are Sola Bagels Really Low Carb?
No, Sola Bagels are not low carb. According to the package, they are low carb and keto friendly. However, the product can claim “low carb” because of net carbs, not total carbs.
How you calculate the net carbs is by subtracting the amount of fiber and sugar alcohol from the total carbohydrates. For example, Sola Plain Bagels have 31 grams of total carbs, 24 grams of fiber, and 2 grams of sugar alcohols for a net carb value of 5 grams (31-24-2 = 5).
The problem with the term net carb is that it is not used by the Food & Drug Administration (FDA), and it is not considered a reliable way to count carbohydrates, since everybody has a different glucose response to fiber and/or sugar alcohol.
Best Low Carb Bagel Brands
1. ThinSlim Foods Cinnamon Bagels
- Total Carbohydrates: 14 grams
- Fiber: 14 grams
- Protein: 14 grams
- Seen on Thin Slim Foods website
2. Unbelieva Bagels
- Total Carbohydrates: 10 grams
- Fiber: 8 grams
- Protein: 20 grams
- Seen on Unbelieva Buns website
3. Hero Classic Plain Bagel
- Total Carbohydrates: 25 grams
- Fiber: 21 grams
- Protein: 19 grams
- Seen on Hero Bread website
4. Sami’s Bakery Low Carb Bagel
- Total Carbohydrates: 28 grams
- Fiber: 24 grams
- Protein: 9 grams
- Seen on Sami’s Bakery website
5. The Better Everything Bagel
- Total Carbohydrates: 40 grams
- Fiber: 36 grams
- Protein: 25 grams
- Seen on The Better Bagel website
Honorable Mentions:
Carbonaut Bagel
- Total Carbohydrates: 35 grams
- Fiber: 33 grams
- Protein: 2 grams
- Seen on Netrition website
Royo Super Seed Bagel
- Total Carbohydrates: 34 grams
- Fiber: 28 grams
- Protein: 9 grams
- Seen on Royo website
Review & Remarks
Most low carb bagels did not have a lot of flavors to choose from, mainly only plain, cinnamon, and everything. Plain was definitely the most prevalent. I also noticed the packages ranged from 4 to 6 total bagels.
I ranked the ThinSlim as number 1 because it had the second to lowest total carb amount but still had a high amount of protein and fiber. The Unbelieva Bagel was a close second due to the lower amount of fiber, but the highest price at $10 per bag and the lowest amount at $4 per bag.
With over 10 more grams of carbs than numbers 1 and 2, the Hero bagel came in third. It does, however, have a high amount of fiber and protein.
I had never heard of Sami’s Bakery but it looks promising. It is ranked by total carbs since its protein amount is lacking compared to others.
Even though the Better Bagel contains more carbs than the honorable mentions, I could not look past its robust fiber and protein content. The honorable mentions just did not have the protein profile to win, though one could eat protein on the side or as a topping.
How to Choose the Best Low Carb Bagel for Your Needs
When choosing a low carb bagel, consider one with around 10 grams of protein and fiber. More of either of these nutrients can be better, just be sure to check your glucose levels 2 hours after your first bite of food to see their effects on your blood glucose.
Beware of sugar alcohols in order to lower the net carbs. Not only can sugar alcohol create gastrointestinal issues for some people, it is not clear how bodies respond to it in regards to glucose levels.
I recommend avoiding a bagel with 60 or more carbs. You can choose something else off the menu, for instance, or grab a low carb bagel option above. Another option would be to split a conventional bagel by eating only one half.
People with diabetes should read the nutrition label by looking at the total carbohydrate line. Most can consume 60 grams of carbohydrates per meal and still have glucose control. Talk to a dietitian or your healthcare team for what to do specifically.
Finally, explore the market’s options to take texture and taste into consideration. No bagel is created equally on that front.
How to Enjoy Low Carb Bagels on a Diabetic Diet
A few of the better, diabetic-friendly toppings would be cream cheese, avocado, smoked salmon, and nut butters. I personally love cream cheese or peanut butter on my whole wheat bagels, which creates a complete protein.
Everyone, not just those with diabetes, would benefit from pairing carbohydrates with protein or a healthy fat. And don’t forget about fiber. A low carb bagel can be a high-protein and fiber-rich food for balanced meals, as seen in the above brand profiles.
Meal prep and snack ideas using low carb bagels are the following:
- Breakfast sandwich (breakfast bagel ideas)
- Pizza bagels
- Turkey or ham sandwich
- Grilled cheese
- Lox and bagel
- Tuna sandwich
These ideas can be easily incorporated into any diet plan by adding them to your recipe rotation.
DIY Low Carb Bagel Recipes
- Make it with Greek Yogurt
- Make it with protein powder
- Make it with cottage cheese
- Make it with flaxseed
- Make it with cheeses
- Make it with almond or coconut flour
If you don’t want to make your own bagel from scratch, you should consider bagel thins.
Conclusion
Even though there is no official definition for low carb, there are bagels in grocery stores and online that have less than the 55 grams of carbohydrates per bagel. Plus, these low carb bagels have more protein and more fiber than traditional bagels, which help with glucose control.
Some bagels only have the packaging saying “low carb” or “keto friendly” but be sure to look at the nutrition label. Not every bagel with this packaging is truly a low carb choice.
Brands like ThinSlim Foods, Unbelieva Bagels, and Hero may or may not be known to you but they are out there producing awesome low carb bagels and other products, like low carb hot dog buns. Lesser known brands like Sami’s Bakery and The Better Bagel are available, too.
Consider the amount of protein and fiber in each bagel, not only total carbohydrates, for better glucose balance. Also don’t forget about other practical things such as price, availability, taste, and texture. Reviews on each product can come in handy here.
Hopefully those with diabetes and their caregivers can clearly see the low carb bagel options, whether bought or homemade, and are not afraid to try new recipes or new toppings. If you want more diabetic-friendly recipes to help with balancing blood sugar or you want to speak to a dietitian specializing in diabetes, please don’t hesitate to contact me!
