12. Doughnuts
Of everything on this list, the doughnut is probably the least surprising entry, and also one of the most extreme in terms of what it does nutritionally. A doughnut starts as a sweetened dough, which is then deep-fried in oil and finished with a sugar glaze, icing, or filling. That means it manages to combine three separate concerns at once: refined carbohydrate from the dough, added sugar from the sweetening and glaze, and additional fat absorbed during the frying process.
Nutritionally, a doughnut provides very little in the way of fibre, protein, vitamins, or minerals. It’s essentially concentrated energy with almost no other nutritional value, sometimes referred to as “empty calories” for exactly this reason. Eating one for breakfast causes the same rapid blood sugar spike and subsequent crash seen with other sugary, refined items on this list, but often more intensely, given how quickly the sugar and fried dough are digested.
A single large doughnut, particularly a filled or iced variety from a bakery chain, can carry a significant portion of an entire day’s recommended sugar and saturated fat intake in one small, easy-to-eat item.
Better choice: If you’re craving something sweet in the morning, pair a proper breakfast, such as eggs or oats, with a small square of dark chocolate or a piece of fruit, rather than relying on a doughnut as the meal itself.