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Doughnuts vs. Bagels: Which Is the Healthier Breakfast Option?
Doughnuts vs. Bagels: Which Is the Healthier Breakfast Option?
Doughnuts, even the plain kind, are perhaps one of the most fattening breakfast options available. However, that doesn’t stop millions of people from indulging in these sweet treats for breakfast. On the other hand, bagels can be considered a much more traditional breakfast food than doughnuts ever will be. But while bagels only seem healthier because they are not deep-fried like doughnuts, they are surprisingly unhealthy as a breakfast option (or as an option for any time of day) and may, in fact, even be unhealthier than donuts.
Health Issues With Doughnuts
Doughnuts are not ideal for breakfast because of their high calorie content and also their high carbohydrate content. Even as a snack, they are unhealthy, so your best course of action is to limit how many doughnuts you munch on. You can eat more doughnuts if you correspondingly increase your daily exercise in order to burn off all those extra calories and carbohydrates that you are taking in, but that is not realistic for most people due to the stresses of life. A typical doughnut, such as a simple glazed doughnut, already brings with it 229 calories and 25 grams of carbohydrates. Other, fancier types of doughnuts such as those with chocolate or filling will easily increase those totals by a significant margin.
Health Issues With Bagels
While bagels are generally a more traditional breakfast food than doughnuts, they are surprisingly unhealthy. They may be even worse than doughnuts in some nutritional aspects. Calorie-wise, you are basically just as bad off eating one bagel as you are eating one doughnut. For example, one basic, plain bagel has 215 calories, which is just a little bit better (but not significantly better) than the calories in one glazed doughnut. However, carbohydrate-wise, just one plain bagel takes a harder toll on you because it comes with 42 grams of carbohydrates. The real shocker about bagels is their extremely high content of sodium. Just one plain bagel can already account for a good chunk of your daily recommended intake value of sodium. A plain bagel carries with it an astounding 443 milligrams of sodium, and just a few bagels can already take you well beyond your daily intake recommendations for sodium.
Which is Healthier?
Doughnuts are just a little bit healthier than bagels as a breakfast food. The reasoning comes down to two things: carbohydrates and sodium. Again, while this can vary based on the type of doughnut that you have, carbohydrates and sodium are not as high in doughnuts as they are in bagels. While bagels have, generally, fewer calories, they are worse for you in terms of carbohydrates and sodium content. If you add additional things to your bagel–such as the ever-popular cream cheese spread–you will only add to the already higher amounts of both c
tened cocoa powder
3 tbsp. milk
1/2 c. granulated sugar
2 tbsp. ground cinnamon
2 tbsp. melted butter
- Grease a large bowl with cooking spray. In a small, microwave-safe bowl or glass measuring cup, add milk. Microwave until lukewarm, 40 seconds. Add a teaspoon of sugar and stir to dissolve, then sprinkle over yeast and let sit until frothy, about 8 minutes.
- In a medium bowl, whisk together flour and salt. In a large bowl, whisk together remaining ¼ cup sugar, butter, egg, and vanilla. Pour in yeast mixture, mix to combine, then add in dry ingredients, stirring with a wooden spoon until a shaggy dough forms.
- Transfer to a lightly floured surface and knead until elastic and only slightly tacky, adding more flour a teaspoon at a time if needed, about 5 minutes. Form into a ball then place dough in oiled bowl and cover with a clean dish towel. Let dough rise in a warm spot until doubled in size, about 1 hour.
- Line a large baking sheet with parchment paper and lightly grease with cooking spray. Punch down dough, then turn onto a lightly floured work surface and roll out into a ½” thick rectangle.
- Using a doughnut cutter or 3″ and 1″ biscuit cutters, punch out your doughnuts. Knead any scraps together and punch out more doughnuts or holes. Place doughnuts and holes onto baking sheets, cover with dish towel, and let rise again, 40 minutes to 1 hour more.
- Grease basket of air fryer with cooking spray and add 2 doughnuts and 2 doughnut holes at a time, making sure doughnuts don’t touch. Cook at 375° for 6 minutes, until deeply golden. Place on cooling rack and repeat with remaining dough.
- Dip doughnuts in glaze (see below) or follow instructions for cinnamon sugar. Return to cooling rack and let set for 5 minutes before serving.
- In a medium bowl whisk together powdered sugar, milk, and vanilla until smooth.
- In a medium bowl whisk together powdered sugar, cocoa powder, and milk.
- In a large shallow bowl, whisk together cinnamon and sugar. Brush doughnuts with melted butter and toss in cinnamon su
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210Nutrition FactsCalories 210 (879 kJ) Trans Fat 0 g Cholesterol 0 mg 0% Sodium 85 mg 4% Total Carbohydrate 25 g 8% People also ask
Megan Prendergast/Spoon University
So maybe you want a donut that’s a little more…American? If one little glazed Munchkin isn’t doing it for you, try a full glazed donut. This donut is still under 300 calories, so it’s perfectly within a healthy calorie range for breakfast.
Plus, there’s only 12 grams of sugar, which isn’t too terrible for a bakery treat. Sure, with this option you’re not getting crazy fillings or drizzles, but sometimes simple is definitely better.
Marina Nazario/Spoon University
That said, if you’re missing some filling in your donut with the previous two options, you can order a Bavarian Kreme donut. This donut clocks in at 270 calories, making it one of the lower calorie options on the Dunkin’ Donuts menu.
Plus, even with all the delicious cream, there’s only 9 grams of sugar per donut. So, if you get a fairly simple coffee or tea to pair with this donut, you can get away with having a little bit of morning indulgence.
Healthy Dunkin’ Donuts food definitely sounds like a myth, but clearly it’s not impossible! If you hit up Dunkin’ on the regular, you can walk in with confidence knowing that you have plenty of options to make smart choices. You can still “run on Dunkin’,” but with these choices, you won’t need to go for
