Why Sugar Isn’t the Entire Story


The other day my stepson forwarded me a link to an article listing 9 surprising foods with more sugar than a Krispy Kreme doughnut. He thought I would find the sugar in these foods shocking, but instead I informed him that I think the author of the piece was missing an important point: Food is not about a single nutrient. Sure the nine foods mentioned have a good amount of sugar, but many of them also have a lot to offer in regards to nutrition, whereas the doughnut pretty much comes up empty. Plus if you compared the number of doughnuts needed to match the sugar content of the other foods, don’t forget you would be increasing the calories as well.

Let’s take a look at how the other foods really stack up against the fried dough. One glazed Krispy Kreme doughnut has 200 calories, 12 grams (g) fat (3g saturated), 2g protein, 0g fiber, 10g sugars, 6 percent of the daily value (DV) for calcium, 2 percent of the DV for vitamin C, and, much to my chagrin, is made with partially hydrogenated soybean oil, also known as trans fats.

Luna Bar Berry Almond: (No longer available in stores so I compared to Luna Nutz Over Chocolate) 180 calories, 6g fat (2.5g saturated), 9g protein, 4g fiber, 10g sugars, 35% calcium, 20% vitamin C

I don’t know about you, but this choice seems like a no-brainer since the protein bar outranks the doughnut on just about every measure.

RELATED: 2013 SHAPE Snack Award Winners

Twelve of the sugar grams come from lactose, the natural sugar of milk, plus coffee contains health-boosting antioxidants.

I gather that most of the sugar here comes from the teriyaki sauce, and regardless of that, this still makes a much better choice for lunch than one and 7/10 doughnuts.

All of sugar comes naturally from the fruit, and you’re also getting 14 percent of your potassium and 11 percent of your folate. If you were to buy the fortified with calcium version, you would be meeting 35 percent of the daily value.

Sure a lot of the sugar is from added sugar; however, the doughnut doesn’t also provide good protein, calcium, and vitamin D. The yogurt has 20 percent of your daily needs of this nutrient.

RELATED: 7 Ingredients That Are Robbing You of Nutrients

Power-C Vitamin Water (20 ounces): 120 calories, 0g fat, 0g protein, 0g fiber, 33g sugars, 0% calcium, 150% vitamin C

I’m never a big fan of drinking one’s calories, but in this instance at least you are getting some important vitamins (including 100 percent of your B6 and B12) into your diet instead of just empty calories, and of course you’re keeping hydrated.

Sprinkles Red Velvet Cupcake: 45g sugars (Sprinkles does not list its nutrition information on its site. Sugar is based on the Mother Jones article.)

What can I say? This is a dessert, not something that I would encourage on a daily basis-same as the doughnut. I will leave this one to your taste buds.

California Pizza Kitchen Thai Crunch Salad: 1,290 calories, 83g fat (9g saturated), 45g protein, 15g fiber, 48g sugars

I don’t even know what to say about this one, except ouch! The calories and protein alone in this meal could meet a petite’s woman’s daily needs for the day. I would rather not compare it to anything and just forget it exists.

RELATED: 12 Salads Worse Than a Big Mac

Odwalla Superfood (12 ounces): 190 calories, 0.5g fat (0g saturated), 2g protein, 2g fiber, 37g sugars, 2% calcium, 30% vitamin C

The article mentioned 50 grams of sugar, but according to the Odwalla site, it has 37 grams, plus 20 percent of the DV for vitamin A and 15 percent of the DV for potassium. The sugar in this beverage is 100 percent from fruits and vegetables, which contain so many powerful antioxidants and phytonutrients, the donut doesn’t even come close.

Bottom line: When making a decision about a food you really need to look at the entire package.

  • By Keri Gans

11 Health Benefits Of Donuts You Probably Didn’t Know

Think for a second about the last time you consumed a donut. Remember the sweet, soft, and delicious bread like substance that fulfilled your sweet tooth within seconds. Well, I am here to share (just a few) health benefits of the masterpiece that is, a donut. Keep in mind that everything you read on the internet is highly accurate, so these are just cold, hard, facts.

1. They are highly beneficial for your mental well being.

I am willing to bet that you can’t eat a donut without a smile.

2. You can eat three for breakfast and reach your calorie intake for the entire day in one meal!!

They are packed full of gluten, so you are sure to have a full stomach after consuming 3 donuts. You just can’t go wrong!

3. Not only are they fried, but full of sugar. Sugar gives you energy, therefore they are a necessary food group.

We all need our coffee in the morning, why not throw a donut in as well? Your energy levels are sure to be through the roof.

4. A cake donut is lower in fat, so if you are really feeling like a health nut, just switch from regular to cake.

Cake donuts come in many unique flavors, so you will not need to sacrifice taste at all.

5. Since donuts typically may not be on your regular grocery list, you could walk to the donut store and your workout for the year is complete!

Walk to a donut store near you TODAY.

6. They say to “eat the rainbow”, get some rainbow sprinkles and that is checked off the list.

Sprinkles taste good, add some color, and make you feel like a kid again.

7. Some researchers say that the donut and coffee combo could help enhance your memory.

What can I say? The evidence speaks for itself.

8. When you get a jelly filled, you could be eating real fruit.

Natural sugars folks, got to have them.

9. Satisfying cravings is very important.

Indulge in a warm glazed donut when you get the craving. It is SURE to satisfy that sweet tooth.

10. We all know breakfast is the most important meal of the day.

If breakfast is so important, make it all day long. 1pm? Get a donut! 3am? Get a donut!

11. Your bank account also thinks that they are healthy because you can get a dozen for just $8.

For $8 you could get 2340 calories in a box. What a STEAL.

At the end of the day, donuts are sure to sprinkle a little joy into your life. They are great to consume with friends and with a cup of coffee on the side. Without these bad boys, life may be slightly more dull.

Also, donuts are cute.

Moral of the story, eat more donuts.

Who wants to eat donuts if they don’t make you fat? We should see many hands.

We all know donuts don’t make themselves on the a list of the healthy diet. However there are a number of benefits you might want to consider when you eat a piece of dough with a hole.

Reduce stress

Sugar craving is one of our addiction. Unless you are living in a cave or something, we eat sugary food everyday basis weather if you intentionally eat or not. Sugar makes your addictive and makes you eat more. You can stay away from sugar if your will power is strong enough, but you won’t be satisfied. If you keep yourself unsatified for a certain peiod of time, that puts you in stress. While you need a good stress to makes your life exciting, generally you don’t want to build up stress and avoid one at all cost. If eating a donut reduce your stress, it actually is beneficial. Sugar a in donuts might work as a streess reliever.

A donut is a great survival food

Many people believe that corbohydrate is bad for your diet. That’s true if you don’t consume them. But we do need some corbohydrate to fuel our body because corb works as your energy. So, if you know you are going to eat a whole day. take three donuts in the morning, this satisfies 1500 calories which a heathy adult needs per day.

Donuts might increase your memory

If you never heard of this, probably you are not the first person. When we find out, we were skeptical, but here is the research how donuts and coffee enhace memorey
The aricle explains that sugar in donuts is important for your brain to work with better memonry.

Rainbow color donut makes you happy.

You can find all kind of colorful donuts out there. We like sugarly food for sure. And if you add color to it, it might even look more satisfying to your eye and your sugar needs. Feeling happy is really important for your health. While donuts are not most healhy option for our modern diet, they certainly makes you happy.

If you are looing for alternative to a traditional donut, you can find baked donuts on facebook. They are generally much healthier option for you.

Investigative Report: Doughnuts Are Good for You

Contributed to Wauwatosa Patch by Meg Miller:
June is National Dairy Month, in which we are reminded of the importance of getting our recommended servings of dairy to promote healthy bones.
A little-known fact is that Friday, June 7, is National Doughnut Day. To help determine the health benefits of doughnuts, I engaged an expert panel of Cranky Al’s customers.
William, age 9, explained the mental health benefits of eating a sprinkley dinkley.
“The sprinkles add color and cheer that tickles my brain and gives me a positive outlook for the day,” he said.
Keagan, 4, and Parker, 2, both strongly recommend the Hoytie Toytie with chocolate milk. The health benefits?
Well, they said, “They’re yummy! And milk is good for you!”
“We all know that everything tastes better with bacon and the health benefit is having a little protein to balance out all those carbs,” noted Matt, age 44.
“Joyful!” said Michela, 10. “I believe the chocolate-covered butter-cream filled long johns can make a person joyful.”
“Every time I order, I laugh when Joey yells out, ‘Hoytie Toytie,’ in that goofy way. I heard that laughter is important to good health, so laughing with (at) Joey is healthy,” said Ben, age 13. “Therefore, going to Cranky Al’s and eating a Hoytie Toytie is healthy.”
Barb, age 38, shared that the feeling of community one gets at Cranky Al’s is healthy.
“Part of the health of a community stems from being able to meet with friends, share stories and unwind,” she said. “Donuts are at Cranky Al’s. Cranky Al’s is a community gathering place – so donuts are healthy.”
As for me, I’m all for a chocolate-covered chocolate doughnut with white skim milk. I wholeheartedly believe that chocolate frosting and chocolate doughnuts offer the same powerful antioxidants as dark chocolate.
Of course, by having it with white skim milk, I also counterbalance the calories.
What can I say? We all need to make it work somehow!
So, Happy National Doughnut Day! May your day be joyful, filled with laughter and may your brain be tickled!
Meg Miller is an East Tosa resident and guest contributor to Wauwatosa Patch.

National Doughnut Day 2017: Here Is A Rundown Of The Sugar Content In Doughnuts

The time has come again for National Doughnut Day, and this year, big companies in the doughnut industry such as Dunkin’ Donuts and Krispy Kreme are taking part as they hand out free doughnuts to their patrons. Fun as it may be to eat free doughnuts, we still have to remain cautious about the things we put in our body especially on a special day such as National Doughnut Day.

Sweet, Sugary Snacks

It’s no secret that too much sugar in your daily diet isn’t exactly good for anyone’s health. Regardless of whether you spell it as “doughnut’ or ‘donut,” there’s no denying that they are one of America’s favorite snacks. After all, Boston has the most number of doughnut shops in the world. Yes, the world.

Still, doughnuts also aren’t the healthiest snacks, but on a day like this, let’s at least look at the sugar breakdown of some of our favorite doughnuts so we can enjoy the day without compromising our health tomorrow.

Dunkin’ Donuts

On National Doughnut Day, Dunkin’ Donuts is offering a free doughnut with every purchase of a beverage at participating stores. Some of their most popular doughnuts are the basic Glazed, Boston Kreme, Glazed Chocolate, Strawberry Frosted, Jelly, Blueberry Cake, and Old Fashioned.

In the case of Dunkin’ Donuts, the basic Glazed doughnuts come with the least caloric value of 260 calories per doughnut, while the Blueberry Cake and the Glazed Chocolate comes at a hefty 340 calories apiece.

In terms of sugar content, the Old Fashioned doughnut has the least amount of sugar at 10 grams, the Glazed doughnut comes next with 12 grams of sugar, followed by Strawberry Frosted with 14 grams, Jelly with 15 grams, the Boston Kreme and Glazed Chocolate with 17 grams each, and the Blueberry Cake again comes last with 21 grams of sugar.

Take note, the FDA recommends an intake of less than 10 percent sugar each day, which amounts to no more than 12 teaspoons or about 50 grams of sugar a day for a 2,000-calorie diet.

Krispy Kreme

Krispy Kreme will offer one free doughnut to their customers with no other purchase necessary. Among Krispy Kreme Doughnuts, the Original Glazed Doughnuts has the least amount of sugar at 10 grams, while Double Dark Chocolate comes heavily packed with 27 grams, followed by Chocolate with Sprinkles, which comes with 23 grams of sugar.

Tim Hortons

If you happen to mention National Doughnut Day, Tim Hortons will offer one free doughnut with every purchase of any coffee products.

Tom Hortons’ Chocolate Dip Donut comes with the least amount of sugar at a decent 8 grams, while their heftiest doughnut (at least sugar-wise) is the Honey Cruller, which packs a punch at 330 calories with 22 grams of sugar.

Though most believe that doughnuts date back to the 1900s, archaeologists have found fossilized evidence of doughnuts that date back to Native American settlements. This just proves that the love Americans have for doughnuts has been standing against the test of time and will likely hold firm for many, many years more.

Perhaps this is all the more reason to start learning about the sugar content of the sweet doughnuts we eat so that we’ll have many more years of enjoying doughnuts and many more years of free doughnuts on National Doughnut Day.

If You Must Have a Doughnut, Keep It Simple

When it comes to doughnuts, we are a nation of Homer Simpsons. No matter how often the fried rolls are declared nutritionally bankrupt, their sweet, oily fragrance is overwhelming. Americans eat about 10 billion doughnuts each year, or about 40 for every man, woman and child in the country, according to industry estimates.

The fried snacks are most likely descended from the Dutch olie-kochen, or fried cakes, which arrived on these shores with Dutch settlers in the 1640s. A sea captain from Rockport, Maine, named Hanson Gregory claims credit for punching the first holes in the cakes, in 1847, to get rid of the doughy middle. By the 1920s the first doughnut-making machines had turned a kitchen craft into a growing industry.

No one mistakes a doughnut for health food. The combination of flour, sugar and fat contains very little fiber, so its 200 to 300 calories are absorbed quickly, said Randi Konikoff, a dietitian at Tufts University Friedman School of Nutrition Science and Policy in Boston.

The body converts the simple carbohydrates in doughnuts to sugar, which prompts the release of insulin; insulin in turn converts excess sugar to body fat. And all that’s on top of the large dose of dietary fat in the snacks themselves.


At their best, doughnuts are light pastries rather than heavy gut bombs. Dipped briefly in hot oil, the sculpted dough develops a delicate crispy skin. The moisture trapped within turns to steam, cooking the dough inside, said Ralph Primo, who with wife Celia founded Primo’s doughnuts in West Los Angeles, in 1956.

In a well-made doughnut, the oil does not penetrate far into the pastry, he said. When sprayed with a film of liquefied sugar, a simple ring of yeast-raised dough becomes one of the most popular breakfast foods in the nation: the simple glazed doughnut.

Of course, there are dozens of varieties, and each carries a different package of calories and fat. Besides the simple glazed, top-sellers include the chocolate-frosted cake doughnut, the jelly-filled and the old-fashioned.

At Dunkin’ Donuts, the heaviest of these is the chocolate-frosted cake, which has 16 grams of fat and 300 calories, according to the company.


At Krispy Kreme, the glazed devil’s food old-fashioned leads with 24 grams of fat and 390 calories, while the chocolate frosted cake comes in at 13 grams and 270 calories.

A jelly-filled falls somewhere in the middle, from 8 grams of fat and 210 calories (Dunkin’ Donuts) to 14 grams and 290 calories (Krispy Kreme). Any one of these doughnuts provides roughly 20% of USDA’s recommended allowance for fat, and 15% of the day’s allowance for calories.

In a recent analysis, Tufts University researchers found that many blueberry muffins–including so-called low-fat varieties–had more fat and calories than a glazed doughnut. Even eating three of the little, fried doughnut holes can put you over the fat and calorie count for a full-sized glazed, because of the amount of fried surface area, Konikoff said.

“Most people have no idea,” she said. “They think three of those little things only equals about a half a doughnut.”

In the end, the lightest selection often is the most popular: the simple glazed, or raised, doughnut, which has about 200 calories and 8 to 11 grams of fat.

How Can I Burn Off the Calories in One Donut?

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Krispy Kreme’s 2,400-doughnut box

Some doughnuts sell by the dozen. Others, by the double-dozen. But Krispy Kreme in the United Kingdom just concocted a single, gigantic box that holds 2,400 doughnuts.

That’s right, a doughnut box big enough to fit the bakers who baked the doughnuts, too.

When the box, which is about 11.4 feet by 3 feet, was delivered late last week to a Krispy Kreme contest-winning company that tweeted most about the promo, it required eight Krispy Kreme employees to deliver it, said Judith Denby, chief marketing officer at Krispy Kreme U.K.

“I was there — it’s a very, very big box,” said Gemma Vardon, director at Krispy Kreme’s U.K. PR agency, The Academy. Unfortunately, no one weighed the box, so its weight remains a mystery. But its price — if one were to be sold — is not a mystery. That would be about $2,600 U.S. dollars, Vardon said.

Behind all this: Krispy Kreme’s U.K. PR machine working in overdrive. The brand simply wanted to promote the fact that it was creating a new “Krispy Kreme Occasions” division that would customize doughnut offerings for corporate events or special occasions such as weddings and other celebrations. The division sells doughnut “towers” for special events or even personalized doughnuts with customized, chocolate name plates or corporate logos.

There are no plans to create another box of 2,400 doughnuts, but Krispy Kreme U.K. will sell you 100 of the so-called Double-Dozen boxes for about $2,600, said Vardon.

The company that won the big box, 360 Resourcing Solutions, celebrated in an appropriate way: tweeting a picture of Homer Simpson salivating.

That kind of “social currency” is precisely what Krispy Kreme ordered up with this promo, said brand guru Erich Joachimsthaler, CEO of Vivaldi Partners Group. Even on social media, he said, “everyone deserves a smile break.”

Alas, there are no plans for a 2,400-doughnut box in the U.S. market, according to U.S. spokeswoman Lafeea Watson.

What’s the biggest order of Krispy Kreme doughnuts ever sold in the U.S.? “I don’t have any information” on that, she said.

Lose 12 Pounds in 12 Days Eating 12 Krispy Kreme Donuts

So you want to lose 12 pounds and still eat your donuts?

First off, I have to tell you the truth. This is possible… but only for a short period of time. If you want to drop up to 12 pounds for a weekend at the beach or a sports weigh-in, this is for you. It will ONLY work short-term. As a personal trainer, my goal is to spread fitness knowledge, not skew it. You will minimize your sodium intake toward the end to minimize water retention. It is a low-carb diet, so you will deplete your glycogen stores (your body stores carbohydrate in your muscles in the form of glycogen). You will also limit your water intake in the final days.

You will lose up to 12 pounds of weight, not 12 pounds of fat. A lot of that weight will be water and glycogen. The good news: you will lose 4 or 5 pounds of actual fat in the process if you followed this 12-day program perfectly and let me tell ya, 5 pounds of fat is no joke.

I will explain at the end of this article how you can continue to eat donuts daily and still keep the weight off, but that just won’t happen in 12 days.

There are metabolic differences between men and women.

The average male burns maybe 2200-2400 calories daily. The average female burns about 1600-1800 calories daily. These numbers vary GREATLY depending on your activity level; just look at Michael Phelps’ 12,000 calorie daily diet. We’re talking about the average working class male or female.

Now, in order to lose weight, you need to be eating fewer calories than you are burning. There are 3500 calories in a pound of fat. This diet will help you lose up to 4 or 5 pounds of actual fat given the number of calories you are consuming. The best part: that weight stays off as long as you don’t binge on bad foods afterward. We’ll manipulate your carbohydrate, water, and sodium intake in order to get the final 7 or 8 pounds for the short-term.


Now: The Donuts.

Remember how I said that you need to burn more calories than you consume in order to lose weight? That is literally the only requirement you need to meet in order to lose fat. It’s been proven time and again in science journals and studies. It’s cool, because once you know this, you realize you can fit in some of your favorite junk foods on occasion (though I don’t suggest making this a norm).

What I do suggest is fitting some junk food in if you’re really craving it. Why? Because I’d rather have you squeeze a donut in than break down and binge on 5 or 6 of them. One donut won’t throw you off track. Half a dozen will. Minimize your small junk food treat to once a day though.

The reason I say Krispy Kreme donuts is because a single glazed Krispy Kreme donut contains only 200 calories. If you’re not a fan of Krispy Kreme glazed donuts, any tasty 200 calorie snack will do.

The Diet:


1 Krispy Kreme Donut
8 oz Skim Milk
Black Coffee


2-4 Eggs
2 Slices Bacon
Half Avocado


6-10 oz Chicken OR Pork Chop OR Fish (or any lean meat)
6-10 oz Broccoli OR Mushrooms OR Zucchini (or any cruciferous vegetable)



4-8 oz Strawberries OR Blackberries OR Raspberries (any seeded berry)

*Ladies, please follow the low end of the ranges. Guys, stick to the high end.

You’ll start your day off with your donut (or any other tasty treat) and some coffee for energy. If you don’t drink coffee, skip it. The milk perfectly complements your donut and gets you some high quality protein as well. Dairy free? Almond milk will do.

For lunch, you’re going to eat some bacon, eggs, and avocado. The extra fat in this meal will curb your hunger and give you that extra energy kick you’ll need on this low-calorie diet. Make sure you drain the excess grease from the bacon though. The extra calories will otherwise throw off your results.

For dinner, you’re going to have a hefty portion of grilled or baked lean meat, complemented with a hefty portion of cruciferous veggies to help keep you full.

Your dessert will be berries: sweet, but healthy and low-calorie. Depending on your schedule, you can have this as a snack at any time during the day. Current studies show that meal timing has little to no effect on your body composition at the end of the day. Feel free to shift this snack to whenever you choose.


Manipulating the Water Weight

For the first 9 days, feel free to salt and season your eggs, meat, and veggies however you want. Drink at least a gallon of water daily to flush out your system. On the last 3 days, refrain from salting anything. Days 10 and 11, restrict your water intake to half a gallon. On the final day, only drink one 16.9 oz bottle worth of water and cut out the bacon – too much sodium.

By manipulating your sodium and water intake in this way, you will flush your system of excess water weight and lose quite a bit of weight in the process. Remember this is NOT fat and will only stay off in the short-term.

The Icing on the Donut

In order to get that full 12 pounds, I suggest going on a 30-60 minute brisk walk every day. This will increase your daily calorie burn by 200-400 calories. Over the course of 12 days, that’s 2400 to 4800 calories. Remember 3500 calories is a pound of fat. You could even walk more. Any extra distance you walk will just be more pounds lost, given you do not increase your food intake.

No cheating on the diet folks. A single bad day will throw off your results, even if you’re just accepting a piece of candy at work. Follow this religiously and you will see results. So what are you waiting for? Go out there and buy yourself some donuts.

The Long-Term Solution

If you’re really looking to transform your body long term and keep the weight off, you have to continue eating in a calorie deficit. The diet stated above is pretty extreme and not the most sustainable, so I’d suggest increasing the daily calories so that it is easier to stick to. If you saw good results following the 12-day plan and found it easy to stick to, then STICK TO IT. Weight loss is all about finding what works for you.

As long as you are eating in a calorie deficit, you will lose weight. It doesn’t matter if it’s donuts or broccoli. Broccoli will obviously keep you more full though and it’s heart healthy – see why broccoli would be the smarter decision?


First, you’ll have to figure out how many calories you can eat daily without gaining or losing weight. The only practical way to do this is by trial and error. Just consume the same number of calories for a week and if you maintain weight, you’ve found your maintenance calories. If you gain weight, drop the calories and try again. If you lose weight, increase the calories and try again.

Once you know your maintenance calories, you can eat 500 calories fewer than that number daily in order to lose 1 pound per week. You could even eat 1000 calories fewer than that number daily in order to lose 2 pounds per week.

In my experience personal training, most people go wrong on cheat day. If you have a cheat day and can eat a good amount of food, you can easily consume enough calories to pack on the entire pound or two you lost during the week. My suggestion to prevent this is to have just one Cheat Meal every week so that you successfully lose weight.

Now that you know how weight loss works, go achieve your goals!

Featured photo credit: via

Sugar in a donut

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