Are Donuts One of the Worst Foods to Eat? A Deep Dive

October 26, 2025 •

3 min read

According to a 2024 article published in the BMJ, the consumption of ultra-processed foods (UPFs), which includes donuts, has been linked to numerous chronic health issues, from heart disease to obesity. This connection prompts a critical question for many: are donuts one of the worst foods to eat, and if so, how can they fit into a balanced diet?

Quick Summary

An analysis of donut nutritional content and their classification as ultra-processed foods. This exploration examines the health implications of high sugar, refined carbs, and unhealthy fats, highlighting why they are not a nutrient-dense choice. It emphasizes moderation within a balanced dietary framework.

Key Points

High in Sugar and Unhealthy Fats: Donuts are laden with added sugars and saturated or trans fats, contributing to blood sugar instability and increased risk of heart disease.
Low Nutrient Density: They are considered an ultra-processed, energy-dense food, providing high calories but very little in the way of essential vitamins, minerals, and fiber.
Ultra-Processed Food Classification: As UPFs, donuts are linked to a higher risk of chronic health conditions, including obesity, type 2 diabetes, and heart disease.
Negative Health Consequences of Overconsumption: Regular, excessive consumption can lead to weight gain, insulin resistance, and an overall poor dietary pattern.
Moderation is Key: While occasional indulgence is acceptable within a balanced diet, frequent consumption should be avoided. Healthier alternatives are recommended for regular snacking.
Impact on Cravings: The combination of sugar and fat in donuts is designed to be highly palatable, often leading to intensified cravings and overeating.

Understanding the Nutritional Profile of a Donut

At first glance, a donut seems like a simple treat. However, its composition reveals a complex mix of ingredients that have significant health impacts. A typical glazed donut is high in refined flour, added sugars, and is deep-fried in processed oils, which often contain trans fats. This combination makes them calorie-dense but nutrient-poor, lacking essential vitamins, minerals, and dietary fiber. A single medium-sized glazed donut can contain between 190 and 300 calories, with substantial amounts of sugar and saturated fat, contributing significantly to daily intake limits.

The Impact of Sugar and Refined Carbohydrates

One of the most significant strikes against donuts is their high sugar content. The American Heart Association recommends that most adult women consume no more than 25 grams of added sugar daily, and most men no more than 36 grams. A single donut can easily contribute a large portion of this allowance, leading to rapid blood sugar spikes followed by a crash, which can trigger cravings and overeating. Over time, a high-sugar diet can contribute to insulin resistance, type 2 diabetes, and obesity. The refined white flour used to make donuts further compounds this issue. Stripped of fiber and nutrients, it is rapidly digested, further destabilizing blood sugar levels.

The Problem with Unhealthy Fats

Donuts are deep-fried, meaning they absorb large amounts of oil during cooking. Some varieties may contain trans fats, which are particularly harmful. Trans fats are known to increase 'bad' LDL cholesterol and decrease 'good' HDL cholesterol, significantly increasing the risk of heart disease. Even without trans fats, the oils used are typically high in saturated fat, which also negatively impacts cardiovascular health. A diet rich in unhealthy fats can contribute to chronic inflammation, a risk factor for many chronic diseases.

The Role of Ultra-Processed Foods

In 2024, a major review in the BMJ highlighted a link between high consumption of ultra-processed foods (UPFs) and a higher risk of health issues, including heart disease and mental health disorders. Donuts are a prime example of a UPF, manufactured with many industrial ingredients, including artificial flavors, colors, and preservatives, to enhance their palatability and shelf life. These foods are specifically engineered to make consumers crave more, often bypassing the body's natural signals for fullness. This can lead to overconsumption and weight gain, which is a key driver of the obesity epidemic.

Donuts vs. Other Common Treats: A Comparison Table


Feature	Donut (Glazed)	Chocolate Chip Cookie (Store-bought)	Oatmeal (with fruit)
Processing Level	Ultra-processed	Ultra-processed	Minimally processed
Calories (approx.)	200-300+	150-200	150-200
Nutrient Density	Very low	Low	High
Sugar Content	High	High	Low (natural sugars)
Fiber Content	Low	Low	High
Fat Type	Saturated/Trans Fat	Saturated Fat	Heart-healthy fats
Health Impact	Negative in excess	Negative in excess	Positive

Healthier Alternatives and Mindful Indulgence

Does this mean you can never enjoy a donut again? No. The key is balance and moderation. Occasional consumption, as part of an otherwise healthy diet, is not detrimental. For those with pre-existing conditions like diabetes, it is even more critical to limit intake. Here are some healthier alternatives to satisfy a sweet craving without the heavy health penalty:

Homemade baked goods: Baking your own treats allows you to control the ingredients, using whole grain flours, less sugar, and healthier fats like avocado oil.
Fruit-based desserts: Berries, baked apples, or mango can provide sweetness along with vitamins, minerals, and fiber.
Protein-rich options: Pairing a protein source like nuts or yogurt with a small amount of dark chocolate can satisfy a sweet tooth while providing more balanced nutrition.

Conclusion: The Verdict on Donuts

While not the absolute 'worst' food for every single person, donuts are certainly one of the least nutritious food choices available, especially when consumed regularly. Their classification as an ultra-processed food, coupled with their high content of sugar, unhealthy fats, and refined carbs, poses significant health risks when overconsumed. The evidence linking UPFs to a cascade of chronic diseases is substantial. However, the verdict doesn't have to be a total ban. Enjoying a donut mindfully and in moderation is unlikely to derail a healthy lifestyle. The true concern is making them a regular, habitual part of one's diet, displacing more nutrient-dense foods. Ultimately, what matters most for long-term health is the overall dietary pattern, not the occasional treat.

Visit the CDC for more information on healthy eating and managing diet.

Frequently Asked Questions

No, while most are nutritionally poor, the specific ingredients can vary. Cake donuts, for instance, are denser, while some filled or specialty donuts may have significantly higher calorie and sugar counts than a simple glazed option.

Yes, in moderation. As long as it is an occasional treat within an overall balanced diet rich in whole foods, a single donut is unlikely to cause significant harm.

Regularly consuming donuts, especially as a replacement for more nutritious meals, can contribute to significant health problems over time, including weight gain, insulin resistance, and an increased risk of chronic diseases.

For a nutrient-rich breakfast, choose options like oatmeal with fresh fruit, whole-grain toast with avocado and eggs, or a high-fiber smoothie. These provide sustained energy and essential nutrients.

Donuts are made with refined carbohydrates and high amounts of sugar, which cause a rapid spike in blood sugar. The body then releases a large amount of insulin to manage this, often leading to a subsequent drop in blood sugar and an energy crash.

Homemade donuts can be healthier because you can control the ingredients, opting for less sugar, whole-grain flour, and healthier frying oils or baking methods. However, they still contain sugar and fat and should be consumed mindfully.

No, a donut does not directly cause cancer. However, a diet consistently high in sugar and unhealthy fats, characteristic of UPFs like donuts, can contribute to obesity, which is a known risk factor for several types of cancer.