Doughnuts are particularly high in sugar. They contain about 28 g of sugars per serving!
Too much sugar & health
Excessive sugar consumption may be bad for health. It has been linked to obesity, type 2 diabetes, metabolic syndrome, inflammatory diseases, and cardiovascular disease. Also, too much sugar may lead to fat accumulation in the liver, decreased insulin sensitivity, increased uric acid and high cholesterol.[1]
How much extra sugar can we consume a day?
We shouldn’t consume too much sugar. The maximum safe intake of extra sugar is 5% of the consumed calories. So, people who follow a typical 2,000-calorie diet shouldn’t consume more than 25 g of sugar a day. That’s the amount of sugar in a typical doughnut.
In fact, sugar is found everywhere. Extra sugar is added to sodas, sweets, and many other highly processed products.[2,3]
But, cutting down sugar isn’t easy. Sugar interferes with the reward system of the brain, affecting eating behavior and causing overeating. Also, excessive sugar consumption causes weight gain. It prevents the production of the leptin hormone. This hormone helps regulate energy balance by inhibiting hunger.[4]
How much sugar is in a doughnut?
Doughnuts are particularly high in sugars, fats, and calories! You should avoid eating doughnuts regularly.
Typical glazed doughnuts contain 412 calories, 18 g of fat, and 35 g of sugars per 100 g! Moreover, a doughnut (80 g) contains about 340 calories, 15 g of fats, and 28 g of sugars.[5]
Jelly and chocolate doughnuts are rich in calories, fats, and sugars as well. They have about 400 calories, 20 g of fats, and 28 g of sugars per 100 g. A doughnut contains about 320 calories, 16 g of fats, and 23 g of sugars.
Can I eat doughnuts if I want to lose weight?
Doughnuts are pretty high in calories. People who want to lose weight should avoid them. We lose weight when we consume fewer calories than we burn. Eating doughnuts makes it difficult to be in caloric deficit.
Moreover, their high sugar content may cause food cravings. Just a doughnut may contain more sugar than the maximum safe intake!
Can people with diabetes eat doughnuts?
People with diabetes should avoid eating them as well. Doughnuts are packed with refined carbs, which spike blood sugar. According to the American Diabetes Association, people with diabetes should avoid eating refined, highly processed carbohydrate foods. Especially, those with added sugar.[6]
You better satisfy your sweet tooth by eating fruits such as watermelon, strawberries, and pomegranates. Fruits are low in calories. Moreover, although they naturally contain sugars, they’re packed with vitamins, minerals, and other phytonutrients which prevent spikes of blood sugar.
