Is it good to eat doughnuts every day? The definitive health guide

December 24, 2025 •

4 min read

According to the U.S. Dietary Guidelines, added sugars should not exceed more than 10% of your daily calorie intake, a threshold easily surpassed by a single doughnut. So, is it good to eat doughnuts every day? The simple answer is no, due to their empty calories and minimal nutritional value.

Quick Summary

Consuming doughnuts daily poses significant health risks because they are ultra-processed and rich in sugar, refined carbs, and unhealthy fats. Regular intake can contribute to weight gain, high blood sugar, heart disease, and an overall nutritionally poor diet.

Key Points

Empty Calories: Doughnuts are high in sugar, fat, and refined carbohydrates but offer minimal nutritional value, providing empty calories that can lead to weight gain.
Health Risks: Daily consumption increases the risk of serious health issues, including type 2 diabetes, heart disease, and obesity, due to high sugar and unhealthy fat intake.
Blood Sugar Spikes: The high sugar content causes sharp spikes and subsequent crashes in blood sugar, which can lead to cravings and mood swings.
Low Satiety: Doughnuts are low in fiber and protein, so they do not provide a feeling of fullness, encouraging overeating of high-calorie foods.
Moderation is Key: Experts recommend consuming doughnuts as an occasional treat rather than a dietary staple, emphasizing that a balanced diet is essential for overall health.
Healthier Alternatives: Substituting doughnuts with healthier alternatives like fruits, nuts, or homemade baked goods can satisfy cravings without the negative health impact.

The Harsh Truth About Daily Doughnut Consumption

For many, the idea of a warm, sugary doughnut every morning is a delicious fantasy. However, a closer look at the nutritional facts reveals that this daily ritual comes with a steep price for your health. While an occasional treat is fine, making doughnuts a daily staple can lead to a cascade of negative health consequences that far outweigh the temporary satisfaction. Doughnuts are primarily composed of refined flour, large amounts of sugar, and unhealthy fats, providing little to no substantial nutritional benefit.

Nutritional Profile: Empty Calories and Unhealthy Fats

Doughnuts are a prime example of an 'ultra-processed' food. They are engineered to be highly palatable but are devoid of the fiber, vitamins, and minerals your body needs to function optimally. A single medium-sized glazed doughnut can contain nearly 270 calories, 15 grams of fat, and 15 grams of sugar. When consumed daily, these numbers add up quickly, contributing to an excess calorie intake that leads to weight gain over time.

Furthermore, the frying process often introduces trans fats and saturated fats, known culprits for elevating 'bad' LDL cholesterol and lowering 'good' HDL cholesterol. The consistent consumption of these fats is a significant risk factor for cardiovascular disease and stroke. Even with many companies moving away from artificial trans fats, the combination of high sugar and unhealthy fats remains problematic for heart health.

The Impact on Blood Sugar and Insulin

Starting your day with a sugar-laden doughnut causes a rapid spike in blood sugar levels. For most, this leads to an energy crash shortly after, perpetuating a cycle of cravings for more high-calorie, sugary foods. For individuals with or at risk of type 2 diabetes, this daily ritual is especially dangerous. Consistently high blood sugar can lead to insulin resistance, forcing the pancreas to work overtime and potentially contributing to the development of the condition. High blood sugar levels in the morning can be particularly harmful for those with pre-existing conditions.

Why Moderation is Key

Nutrition experts agree that enjoying treats like doughnuts occasionally will not harm your overall health, provided the rest of your diet is balanced and healthy. The issue arises when these items replace more nutritious foods. A healthy, balanced breakfast of whole grains, lean protein, and fruit provides sustained energy, fiber, and essential nutrients, unlike a doughnut which offers a fleeting sugar rush. Integrating balanced, nutrient-dense foods is crucial for maintaining energy levels, managing weight, and reducing the risk of chronic disease.

Comparison: Daily Doughnuts vs. Occasional Treats


Health Metric	Daily Doughnut Consumption	Occasional Doughnut Consumption
Weight	High risk of weight gain and obesity due to excess calories from sugar and fat.	Minimal impact on weight, especially when balanced with a healthy diet and exercise.
Blood Sugar	Frequent spikes and crashes, increasing risk of insulin resistance and type 2 diabetes.	Infrequent, managed spikes that do not negatively affect long-term blood sugar control.
Heart Health	Increased risk of heart disease due to high saturated and trans fat content.	No significant risk, as saturated and trans fat intake is low over the long term.
Nutrient Intake	Displaces nutrient-dense foods, leading to deficiencies and an overall poor-quality diet.	Does not disrupt overall nutrient intake, as healthier foods are prioritized.
Energy Levels	Causes energy crashes and fatigue due to blood sugar instability.	Provides a temporary energy boost without long-term negative effects on energy regulation.

Healthier Alternatives and Mindful Choices

If you find yourself craving a sweet treat regularly, consider healthier alternatives that offer nutritional benefits without the sugar overload. This approach can satisfy your sweet tooth while supporting your health goals.

Healthier alternatives include:

Greek yogurt with fresh berries and a drizzle of honey.
Baked homemade muffins using whole wheat flour and reduced sugar.
An apple with a tablespoon of peanut butter for sustained energy.
A small handful of dark chocolate with at least 70% cocoa for antioxidants.

The key is making mindful, deliberate choices rather than impulsive ones. By understanding the nutritional impact of daily doughnut consumption, you can empower yourself to make better decisions for your long-term health. Enjoying a doughnut once in a while can be a guilt-free indulgence when it's part of an otherwise balanced and nutritious diet. For more information on making balanced dietary choices, consult resources like the Everyday Health website.

Conclusion: Doughnuts as a Treat, Not a Staple

To answer the question, "Is it good to eat doughnuts every day?", the clear consensus is no. The high concentration of sugar, fat, and refined carbohydrates, coupled with a severe lack of nutritional value, makes them unsuitable for daily consumption. The risks of weight gain, heart disease, and diabetes are significant with regular intake. While enjoying a doughnut as a rare treat is harmless, prioritizing whole, unprocessed foods is the path to better health. Your body will thank you for making the healthier choice most of the time.

Frequently Asked Questions

If you eat a doughnut every day for a month, you are likely to experience weight gain due to excess calories from sugar and fat. Your blood sugar levels will experience frequent spikes, which can increase the risk of insulin resistance and chronic inflammation.

While a single doughnut may not cause immediate harm, consuming one every day is considered bad for your health. It contributes to consistently high intake of sugar and unhealthy fats, displacing more nutritious foods and increasing long-term health risks like obesity and type 2 diabetes.

Yes, eating a doughnut every day can make you gain weight. A typical doughnut contains hundreds of calories with little nutritional substance, and this daily excess caloric intake can easily lead to gradual weight gain, especially if not balanced by increased physical activity.

While many manufacturers have reduced or eliminated artificial trans fats, doughnuts can still contain some amounts, as well as high levels of saturated fat from the frying process. Some packaged doughnuts might still contain trans fats from partially hydrogenated oils.

Healthier alternatives include foods that offer sustained energy and nutrients, such as a bowl of Greek yogurt with fresh berries, an apple with peanut butter, or homemade whole-grain muffins with less sugar.

Most health experts suggest that enjoying a doughnut on an occasional basis—such as once a week or a few times a month—is acceptable within a balanced, overall healthy diet. The key is moderation and not letting it become a frequent habit.

While eating doughnuts does not directly cause type 2 diabetes, excessive consumption of high-sugar, high-fat foods over time contributes to weight gain and insulin resistance, which are major risk factors for developing the condition.

A yeast doughnut is typically lighter and fluffier because it relies on yeast to leaven the dough. A cake doughnut is denser and uses baking powder as a leavening agent. Nutritionally, both are high in calories, sugar, and fat, and should be consumed in moderation.