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On the glycemic index a bagel is one of the worst foods you can eat.  It spikes your sugar and you crash extremely fast, and it doesn't matter what type it is.  Look online for some info on the glycemic index.  It is really helpful when it comes to regulating your blood sugar.  The important part is to try and maintain a level that is constant throughout the day, no spikes and dips.  Complex carbs balanced with protein is the way to do it.