Doughnut, NFS – Glycemic Impact and Nutritional Analysis
Are you a doughnut lover wondering about its effect on your blood sugar? Let’s dive into the glycemic impact and nutritional profile of the classic doughnut (NFS – Not Further Specified).
Glycemic Index and Load
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The standard doughnut has a Glycemic Index (GI) of 76, which puts it in the high GI category. Foods with a GI above 70 are considered high, causing a rapid spike in blood glucose levels.
Even more concerning is its Glycemic Load (GL) of 36.25, which is extremely high. A GL above 20 is considered high, and at nearly double that threshold, doughnuts can cause significant blood sugar fluctuations.
Nutritional Breakdown
Per 100g serving, a standard doughnut contains:
- Calories: 426 kcal
- Protein: 5.52g
- Fat: 22.9g
- Carbohydrates: 49.5g
- Fiber: 1.8g
- Sugar: 23.5g
- Net Carbs: 47.7g
What This Means For Your Health
The combination of high sugar content (23.5g), high net carbs (47.7g), and high fat (22.9g) makes doughnuts a particularly challenging food for blood sugar management. With almost half of its weight coming from carbohydrates and nearly half of those being sugar, doughnuts deliver a double punch to your blood glucose levels.
The low fiber content (just 1.8g) does little to slow down the absorption of these carbohydrates, contributing to its high glycemic impact.
Who Should Be Cautious?
- People with diabetes or insulin resistance
- Those managing their weight
- Individuals with metabolic syndrome
- Anyone focused on stable energy levels throughout the day
Healthier Alternatives
If you’re craving something sweet but want to make a better choice for your blood sugar, consider:
- Small portions of dark chocolate (70%+ cacao)
- Homemade baked goods using almond flour and natural sweeteners
- Fresh fruit with a small amount of nut butter
- Greek yogurt with berries and a sprinkle of nuts
The Bottom Line
While doughnuts remain a beloved treat, their high glycemic index, substantial glycemic load, and less-than-ideal nutritional profile make them an occasional indulgence at best. If you do enjoy a doughnut, consider balancing your meal with protein and healthy fats to minimize the blood sugar impact, and perhaps opt for a half serving rather than a whole one.
Remember, understanding the glycemic impact of foods empowers you to make informed choices for your health and wellbeing.