It may seem difficult to work bagels into a weight loss plan, but high-carbohydrate foods can have a place in almost any program. Make sure to keep your portions under control and eat them as part of an overall balanced diet. For help designing a nutritionally adequate meal plan, consult a nutritionist.
Calorie Control
Since they provide about 73 calories per ounce, carefully monitor your intake to avoid going over your calorie limit and stalling your weight loss. Yeast breads, such as sliced bread, rolls and bagels, are among the top sources of calories in the typical American diet, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. However, grains provide energy and essential nutrients, and you should eat at least 5 oz. of grains a day, even if you are on a 1,400-calorie diet.
Suggestions
Bagels may be more likely to help you lose weight if you eat them with a source of protein to slow the digestion of the starchy carbohydrates in your bagel. This can make you less hungry for the next meal so that it is easier to stick to your diet and eat fewer calories. Have your bagel with cottage cheese, fat-free plain or artificially sweetened, flavored yogurt, low-fat cheese or a slice of turkey breast. You may also want to eat your bagel with some fresh fruit, which is low in calories and high in dietary fiber. A small amount of peanut butter adds protein and dietary fiber.
Glycemic Index
Choose whole-grain bagels because they have a lower glycemic index than white bagels. High-glycemic refined grains can make weight loss more difficult because they lead to quick spikes in your blood sugar levels, according to the University of Michigan Health System. When your blood sugar levels drop soon after, you may feel hungrier than after eating low-glycemic foods, such as whole grain bagels. To further lower the glycemic index, choose high-fiber bagels, such as those with oat bran, or bagels with seeds on them.
Considerations
A large bagel can weigh more than 4 oz. and provide more than 300 calories, so choose mini-bagels or take only small portions of a bagel at one meal or for a snack. Don't add hundreds of extra calories from high-fat or high-sugar toppings, such as cold cuts, full-fat cream cheese, butter or jam. Bagels may be healthier, although not necessarily lower in calories, than alternative choices, such as doughnuts or breakfast pastries commonly served at morning meetings at work.
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