Bagels have a terrible reputation for being rich in calories and carbs. However, by paying attention to the toppings and choosing bagel thins over standard ones; bagels can be included in a well-balanced diet. That is still true if you live with diabetes. The good news is that Einstein Bros. Bagels has several options on the menu that can be eaten safely even by people who are watching their carbs and sugar intake.

Here’s what you can eat at Einstein Bros if you have diabetes.

Avocado Toast on Whole-Wheat Bagel Thin with Egg

This breakfast is well-balanced in terms of carbs, fat, and protein. When compared to a simple white bagel, whole-wheat adds additional nutrients, and the thin variety satisfies the bagel appetite with fewer calories. Plus, adding an egg for just 80 calories adds protein and minerals. Instead of cream cheese, get avocado for a boost of healthy unsaturated fat, fiber, vitamins, and minerals.

This breakfast has 41 gram of carbs and 6 grams of sugar in total. It also has 18 grams of protein, 20 grams of fat and 10 grams of fiber.

Southwest Thin Sandwich with Egg White

For only 300 calories, this sandwich has a remarkable 22 grams of protein and 41 grams of carbs. Because of the spice from the tomatillo salsa and pepper jack cheese, it's also a lot more interesting than a plain egg sandwich.

Cream cheese isn't necessary on this sandwich because there are so many other tastes going on (pepper jack cheese, tomatillo salsa and sausage). It saves 100 calories and 6 grams of saturated fat if you skip it.

MultiGrain Roll Hummus Veg Out Sandwich

You'll receive a healthy dose of vegetables, as well as protein-rich hummus and a whole-grain roll — something you can't always bank on in a quick grab-and-go lunch.

Using hummus instead of cream cheese reduces saturated fat and increases protein intake. To cut down on the calories and carbs, get this sandwich on a bagel thin.

This sandwich contains 62 grams of carbs, which you can cut in half by removing the top bun. It also has 17 gram of protein, 12 grams of sugar, 8 grams of fiber and 12 grams of fat.

Harvest Chicken Salad on Whole-Wheat Honey Bagel Thin

Most people consider chicken salad to be a no-no because of the mayonnaise, but when compared with sandwiches piled high with cheese, cream cheese, bacon, and other condiments, it can really be one of the lighter options on the menu. Furthermore, the high protein content keeps you satiated for longer.

You can save roughly 100 calories by ordering a chicken salad sandwich on a bagel thin instead of a roll or standard bagel, resulting in a satisfying lunch for just over 400 calories.

There are 44 grams of carbs in this bagel, 12 of which being sugar. You can cut them in half by removing the top half of the bagel. This meal also as 17 grams of fat, 26 grams of protein and 4 grams fiber.

Southwest Thin Egg White Sandwich

For only 300 calories, this sandwich has a remarkable 22 grams of protein. Because of the spice from the tomatillo salsa and pepper jack cheese, it's also a lot more interesting than a plain egg sandwich.

Cream cheese isn't necessary on this sandwich because there are so many other flavors going on (pepper jack cheese, tomatillo salsa, and sausage). It saves 100 calories and 6 grams of saturated fat if you skip it.

There are 41 grams of carbs and 5 grams of sugar in this sandwich, plus 22 grams of protein, 5 grams of fat and 3 grams of fiber.

Soups

Soups are an excellent low carb choice at Einstein Bros. You can choose the Broccoli Cheese soup that comes with just 8 grams of carbs per serving, or you can go for the chicken noodle soup, which has a total of 12 grams net carbs.

Bottom line

If you're on a low-carb diet to manage your diabetes, bread is usually one of the first items you'll have to cut out of your diet — a sandwich made with a couple of slices of white or wheat bread, for example, has over 30 grams of carbs just from the bread.

That makes it a bit difficult to find something suitable to eat at Einstein Bros Bagel, as most of their menu features carbs-laden bagels and sandwiches.

The best option is to go for one of the thin bagels from the keto-friendly menu or remove half of the bagel or sandwich bread to cut the amount of carbs and sugar in half. You can also go for a simple soup if you want to keep your blood sugar levels in check.