Bagel
Avoid — Bagel strongly works against fat-burning.
Dense refined dough gives it one of the highest glycemic loads on the shelf.
The breakdown
Per serving: 1 plain (100g)
Glycemic index 72 · Carbs 55g · Fat 2g · Processing ultra-processed
What this means for fat-burning
A FatTonic Score of 1 places bagel in the Avoid band. The score is dominated by its glycemic load of 38 (high — a steep glucose and insulin response).
Its protein content supports satiety and helps preserve muscle while you lose fat. Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →Frequently asked questions
Does bagel spike insulin?
Bagel has a glycemic load of 38 and a FatTonic Score of 1 out of 100, which means it strongly works against fat-burning. Dense refined dough gives it one of the highest glycemic loads on the shelf.
Is bagel good for fat loss?
With a FatTonic Score of 1/100 (Avoid), bagel strongly works against fat-burning. Dense refined dough gives it one of the highest glycemic loads on the shelf.
Better swaps
More grains & bread
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