Whether you have a sweet tooth or just like to have something convenient to grab when you’re walking out the door in the morning, breakfast pastries are a common food in many people’s homes. They’re delicious, simple, and, let’s face it, addictive. However, if you’re trying to lose weight, it’s important to remember that a healthy diet—especially when it comes to breakfast—is one of the most crucial components. And unfortunately, processed, sugary foods should be limited as much as possible. In fact, there’s one breakfast carb in particular that experts recommend steering clear of if you want a slimmer waistline: donuts.
To learn more about how eating donuts for breakfast could make it difficult to lose weight, we spoke to registered dietitian Alex Evink. She told us that the sugar content combined with a lack of protein is a recipe for blood sugar spikes and weight gain. Read on to learn more about the risks of this deviously delicious food below.
Donuts and weight gain
Sorry, Krispy Kreme fans! We love glazed, jelly-filled, and chocolate-covered sweet treats as much as the next person, so we hate to be the bearer of bad news, but unfortunately, chowing down on a donut for breakfast is one of the worst things you can do for weight loss.
"People who eat donuts for breakfast every morning might struggle with weight management because they are not only very high in sugar, but contain very little protein," Evink warns. She stresses the importance of protein, especially for a weight loss-friendly breakfast. "Protein is the most satiating macronutrient. It takes longer to digest it, which means it will keep us fuller for a longer period of time," she explains.
So, on the flipside, failing to get enough protein (like by, say, only eating a donut before work) is likely to lead to overeating later on. "When we eat meals that contain little protein, we likely won't feel satisfied—and this may lead to excessive snacking out of hunger or eating a large lunch," Evink tells us. "Skipping out on a high-protein, well-balanced breakfast might mean missing out on key nutrients. Studies have also concluded that it's hard to meet your daily protein needs if you're not evenly distributing it throughout the day."
In addition to the lack of protein, the sugar content of donuts is a serious issue. You probably already know that loading up on sugar could lead to a range of health risks over time, including weight gain. This can be especially harmful in the morning.
"Donuts also contain simple carbohydrates which are known to spike blood sugar quickly, as opposed to complex carbohydrates which again, take longer to digest," Evink says. "Complex carbs are less likely to cause those high spikes in blood sugar." These blood sugar spikes could lead to crashes, more sugar cravings, and, over time, insulin resistance, diabetes, obesity, and more.
Healthy breakfasts
So, what should you eat instead of your go-to donut? "When reaching for breakfast foods, think about foods that contain protein such as eggs, cottage cheese, yogurt, oatmeal with peanut butter," Evink suggests. "One egg contains 7 grams of protein, and I would recommend two eggs for adequate protein intake at breakfast. Combining those items with a complex carbohydrate, like whole wheat toast or high fiber tortilla, might prevent that mindless snacking the rest of the day." Perfect!
Ultimately, by swapping your sugary breakfast for a healthy combo like this, you'll be doing your body a major favor.
