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https://www.bluecircle.foundation/food/donut
Donut
CARBS
22g
PROTEINS
2g
FATS
10g
Donuts are high in carbohydrates and fats, making them unsuitable for a low-carb diabetes management plan.
Quantity: 1 medium (approx. 64g)
Glycemic Index: 76
Glycemic Load: 17
Fiber: 1g
Key Nutrients: None beneficial for diabetes management.
Health Impact: Donuts rapidly elevate blood glucose levels due to high sugar and refined flour content, requiring significant insulin response and prolonging digestion.
💉 Suggested Bolus
Not applicable as avoidance is recommended.
🍽️ Best Paired With (Veg)
- Avocado Salad – Healthy fats in avocado help to slow digestion and stabilize blood sugar levels.
- Zucchini Noodles – Very low in carbs, helping to maintain a low glycemic load when paired with other foods.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – High in protein, aiding in satiety and minimal impact on blood sugar.
- Baked Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.
🥄 Smart Substitutes
- Almond Flour Pancake – Provides a satisfying texture similar to a donut but with significantly lower carbs and higher protein content.
- Coconut Flour Muffin – Offers a sweet taste with the addition of fiber and healthy fats, reducing overall carbohydrate impact.
- Chia Pudding – Delivers a dessert-like experience with minimal impact on blood sugar due to high fiber content.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes do not cause rapid glucose spikes.
- 30–60 min: Stable blood sugar levels due to slow digestion and absorption of nutrients.
- 2–3 hr: Continued stable blood glucose, preventing the typical crash seen with high-sugar foods.
“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall well-being.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Avoid consumption. Opt for a high-fiber, low-carb snack instead.
🤔 FAQs about Donut
Can I ever eat sweets if I follow a low-carb diet?
Yes, but choose low-carb, sugar-free options made with ingredients like almond flour, erythritol, or stevia.
How do I handle cravings for high-carb foods?
Try satisfying your cravings with low-carb alternatives that mimic the texture and flavor of traditional high-carb foods.
