When it comes to dieting, donuts are in fact one of the worst disasters out there waiting to happen.
Donuts are deep fried in oil and are loaded with sugar, refined carbohydrates and of course sodium – a true recipe for disaster.
Stop by Dunkin’ Donuts and pick up a simple glazed donut and you will be pounding down close to 300 calories with 14g fat and 12g of sugar.
To sum it all up, that’s virtually zero nutritional value at all.
Wash that down with a tall glass of milk and you are in big trouble if you are trying to diet!
Are Donuts Really That Bad For You?
In addition to the fat high content, sugar is the other culprit that makes donuts “bad” for dieting.
Recent studies have been published suggesting that sugar may be as addictive as drugs. 
When you ingest some form of refined sugar, it sends a signal to the brain’s pleasure center to release dopamine.
And the bad part is that the brain will respond to this with cravings for even more.
This feedback cycle is carried out so quickly that the body’s natural signal that you are full won’t even register until you’ve downed a dozen donuts.
And in the end you have ended up eating way more of those empty calories and are still left with absolutely zero nutritional nourishment.
Add to that the fact that most foods that contain high amounts of refined sugar also tend to contain high amounts of trans-fat and saturated fat.
Did we mention that there is just about zero nutritional value in refined sugars?
From an evolutionarily standpoint, human beings aren’t adapted well for refined sugar consumption.
In Paleolithic times, refined sugar wasn’t even invented and people only very rarely had the opportunity to eat natural sources of sugar such as when they happened to stumble upon a beehive full of honey.
So the point is, our bodies are not made to run on refined sugars.
Your body gets plenty of energy from complex carbohydrates and other foods that are rich in nutrition such as fresh fruits, vegetables and whole grains.
Food manufacturers add simple sugars like high fructose corn syrup to their products because it’s extremely cheap and as stated earlier in this article, it can become addictive and keep consumers coming back for more.
What Are The Healthier Alternatives?
So if you are reading this and trying to slim down then let it be known that one of the best steps you can take in order to lose weight is to cut out all sources of refined sugar from your diet.
Even if that is the only thing you do differently, you are still going to get results.
When you first start eating clean and cutting out all of your regular daily sources of refined sugars such as sodas, it may seem difficult.
It may seem that you are being bombarded by sweets everywhere you turn.
However, after you cut out the sugar and have done it consistently for a while, you will find the foods that once appealed to you will now seem unappetizing and way too sweet.
Here is a good breakfast swap you can try: Instead of buying sugar filled breakfast cereals, try a bowl of old fashioned or steel cut oats and put berries or bananas in the bowl to sweeten the deal.
And if you have your heart set on donuts every once and a while, you can try this awesome baked donut recipe to take hold of your craving in a healthy way.
Baked Buttermilk Donut Recipe
- Non-stick cooking spray
- 1c Whole wheat flour
- 1c White flour
- 1/2c Granulated sugar
- 1½t Baking powder
- 1/4t Nutmeg
- 1/2t salt
- 3/4c 1% buttermilk
- 2 large eggs
- 1/4c honey
- 2T butter, melted
- 1T vanilla
- Preheat your oven to 425° F. Lightly coat a baking sheet or donut pan with a non-stick cooking spray of your choice.
- Whisk together the wheat flour, white flour, sugar, baking powder, nutmeg and salt in a large bowl.
- In another bowl, whisk all of the wet ingredients together: low-fat buttermilk, eggs, honey, butter, and vanilla. Add wet mixture to dry mixture; stir gently until just combined.
- Spoon batter onto baking sheet or into donut pans and fill the donut cups three-quarters full. Bake for 8 minutes, or until donuts are golden brown on the bottom and spring back when lightly touched.
- Cool on baking sheet for about 5 minutes and turn them onto a rack.
Consistenty and moderation are the keys to making any diet work for the long term.
If you decide to indulge in a tasty treat like a donut or pastry every once in a while, it’s not going to sabotage your diet entirely.
Just make sure that you wash it down with a protein shake so you are getting the nutrition that your body needs.
Also, if you have tried the donut recipe on this page, leave a comment below and let us know how they turned out!
Gabe is a trainer, nutrition consultant, health & fitness blogger, author, researcher and nutritional supplement expert. He writes for several bodybuilding and fitness websites and has authored hundreds of articles on nutrition, supplements, motivation and training routines. Stay in the loop by following Gabe on Twitter and connect with him on LinkedIn.