To “do-nut” or to “do-not.” That is the question. Alison Crane offers her considered opinion.
By Alison Crane
Is there such a thing as a healthy donut, and would you actually want to eat it? I have to admit that I really enjoy blueberry cake donuts and will indulge in one… occasionally.
One donut every few months or so is not the same as even only one a week. Ultimately, not all donuts are equal, and once you understand the differences, you can make better choices when it comes to those tempting round rings of deliciousness.
Traditionally, donuts include a lot of refined sugar, unhealthy fats, ultra-processed decorations and colorings, and are high in calories. Yes, that is what makes them taste so good. Unfortunately, the very ingredients that make them so delicious can also bring along health consequences that may make you want to rethink how often you eat them.
When you consider nutritional value, traditional donuts do not offer much. On average, a donut only has about one gram of fiber and minimal protein but has about 12 grams of added sugar. A donut can have 190 to 360 calories depending on the type and brand. Consuming a traditional donut can cause a rapid blood sugar spike, but will not provide lasting energy.
Regular consumption of donuts can have health risks, including weight gain and inflammation. An increased risk of type 2 diabetes and heart disease has also been associated with eating donuts and other similar sugary sweet bakery products. Before you rule out donuts altogether, you might find that a healthier version of your favorite donut may end up being your preferred option.
“Healthy” donuts make trade-offs by baking instead of deep frying, replacing refined white flour with whole grain flours, reducing the sugar content, and including high-protein ingredients. In fact, there are many very tasty additions that can be added to a donut that will make it a nutritional powerhouse.
When looking for a healthier option, consider making a homemade donut instead of store-bought. Look for recipes that include whole food ingredients such as oat flour or whole wheat flour, mashed bananas, applesauce, or Greek yogurt.
You can also replace sugary glazes with fruits or a glaze made with a sugar substitute such as monk fruit to lower the glycemic impact, and use natural sweeteners such as honey or maple syrup to replace the sugar in the dough. Baking or air frying can reduce the fat content dramatically; just be sure to use a recipe that was explicitly designed for the oven or air fryer.
Eating healthy does not have to taste bad. For information on how to make healthy, tasty adjustments to your favorite family recipes, contact the Garland County Extension Service at 501-623-6841 or email acrane@uada.edu.
Alison Crane is a Family and Consumer Sciences Agent with the Garland County Extension Service. Pursuant to 7 CFR § 15.3, the University of Arkansas System Division of Agriculture offers all its Extension and Research programs and services (including employment) without regard to race, color, sex, national origin, religion, age, disability, marital or veteran status, genetic information, sexual preference, pregnancy, or any other legally protected status, and is an equal opportunity institution.
