Craving doughnuts? You may want to think twice before eating one. There are approximately 200 calories and 11 grams (g) of sugar in a standard medium-size chocolate-covered doughnut, according to the U.S. Department of Agriculture (USDA).e60dc2a1-f33c-4a05-9b50-8e3e8e597629e612fb66-ffbb-46e5-83af-d7a4009cfb75 Some varieties contain far more. For example, the popular Winchell’s Fancy Horseshoe, boasts 700 calories and 27 g of sugar per serving.e60dc2a1-f33c-4a05-9b50-8e3e8e59762959ea1723-6c94-4fdf-897e-f92770acfb0b There are many reasons to enjoy doughnuts in moderation so they don’t crowd out other nutritious foods.
High Sugar Content Doughnuts Are Loaded With Sugar From children to grownups, everyone loves doughnuts. They’re fluffy, sweet, and inexpensive. But they can be incredibly high in calories and sugar and low in other important nutrients. Take Dunkin’ Donuts Chocolate Frosted Cake Donut, for example. This sweet treat provides about 20 g of sugar and 360 calories per serving.e60dc2a1-f33c-4a05-9b50-8e3e8e5976297662e6c1-77f6-4533-af79-b32ce9e509db At Tim Hortons, one Old Fashioned Glazed doughnut carries 330 calories and 22 g of sugar. And if you’re a fan of Krispy Kreme, keep in mind that the classic Chocolate Iced Doughnut With Kreme Filling comes packed with 350 calories and 23 g of sugar.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298e8c84e5-4165-4d89-9e2d-3011700c00e5 According to the U.S. Dietary Guidelines for Americans 2020–2025, added sugars should not exceed more than 10 percent of your daily calorie intake.e60dc2a1-f33c-4a05-9b50-8e3e8e597629578d95ac-1574-47e9-b2a3-1fcc3571cf77 That means if you’re on a 2,000-calorie a day diet, you’d want to have no more than 200 calories (or about 50 g) of added sugar. Eating just one doughnut is unlikely to cause any harm. However, unless that doughnut is the only source of sugar in your diet, you may go overboard. According to a study published in January 2023 in Nutrients , about 3 in 10 adults in the United States get more than 15 percent of their daily calories from added sugar, most of which comes from sugar sweetened beverages.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b0332cb1-ac9b-46af-9192-48976eb52284 A review published in February 2023 in Nutrients suggests a high-sugar diet can contribute to a cascade of health issues, including hyperglycemia (high blood sugar), insulin resistance, chronic inflammation, and hormonal imbalances.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f345e465-1a88-4657-84e1-bc2f82c1a634 In the long-run, this type of eating pattern may contribute to various conditions, including type 2 diabetes, heart disease, nonalcoholic fatty liver disease, obesity, and certain cancers.
Increased Health Risks Eating Too Many Doughnuts May Increase Cancer Risk Of course, doughnuts don’t cause cancer. However, due to their high sugar and calorie content, frequently eating doughnuts may increase your risk of conditions like obesity that, in turn, may make you more vulnerable to the disease. According to a review published in January 2023 in Cancers , about 21 percent of all cancer cases are related to obesity and poor nutrition.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295ea8b681-f909-4300-babf-3534ab45c1f0 Unfortunately, sugar isn’t the only potentially harmful ingredient in doughnuts. These treats also contain synthetic flavors, additives, preservatives, and trans fats which have also been linked with various health issues, including an increased risk of heart disease and certain cancers.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b562b36d-22fd-48fb-b003-b8ac2146373e Dunkin’ Donuts, for instance, decided to remove artificial dyes from their recipes in 2018.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291f86c926-5476-4003-8198-7ec13a96688c However, there are still more than 30 ingredients in a simple glazed doughnut. Besides milk, eggs, yeast, water, and other traditional ingredients, their doughnuts contain soybean oil, artificial flavors, and much more.e60dc2a1-f33c-4a05-9b50-8e3e8e597629185937aa-1e7e-46c4-854f-ae104e10d355
Doughnuts for Breakfast Eating Doughnuts for Breakfast Doughnuts might be a breakfast staple, but they aren’t the most nutritious way to start your day. According to Cleveland Clinic, some people with type 2 diabetes experience the so-called Somogyi effect or the dawn phenomenon.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f02fc9fe-a04b-4367-90e6-02c417c239ff Both conditions cause their blood sugar levels to be high in the morning. Doughnuts are rich in simple carbs that can cause blood sugar to rapidly rise.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ad8d8298-0cf7-4607-b347-439555655ef4 If your blood sugar levels are already high when you wake up, eating doughnuts will further elevate them, which may cause hyperglycemia (high blood sugar). Hyperglycemia is a serious condition affecting people with diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292d0dec12-13ba-450a-a0c6-e416c649394e If untreated, it can have several potentially dangerous long-term health effects, including loss of consciousness, heart problems, and nerve damage, according to Mayo Clinic. According to the American Diabetes Association, a healthy breakfast should include whole grains, healthy fats, lean proteins, and fiber.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f146279b-e2ba-49af-9ed3-458b1bbaf4bb
Enjoying in Moderation How to Enjoy Doughnuts Without Risking Your Health At the end of the day, it all comes down to your overall diet and eating habits. If you have a generally balanced, healthy diet, indulging in doughnuts once in a while won’t make any difference. Just remember that there are healthier options to choose from. Fruits like berries, grapes, cherries, and mangos may help satisfy your sweet tooth while providing important nutrients such as vitamins, minerals, and fiber.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d1fb5f8a-1390-4b0a-aa9a-c1a387a1592c Plus, you can always make doughnuts at home using stevia, honey, whole wheat or almond flour, dark chocolate, and other nutritious ingredients.
The Takeaway It’s okay to indulge in doughnuts occasionally, but bear in mind they are high in calories, added sugar, and unhealthy fats. In the long-term, a high-sugar diet may contribute to serious health conditions such as type 2 diabetes, heart disease, and obesity-related cancers. Choosing healthier alternatives, such as fruit, or making homemade doughnuts with more nutritious ingredients can help satisfy your sweet tooth without the health risks. Maintaining a balanced diet is key to maintaining overall health, especially if you have a preexisting condition.
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