As bakeries roll out ever more elaborate and expensive donut collections for Hanukkah, it's worth pausing to consider their cost—not to our wallets, but to our health. Donuts, while a festive treat, come with a high nutritional price: they’re calorie-dense, packed with sugars, unhealthy fats, and low in nutrients like proteins, fibers, and vitamins. Experts Adi Bezalel and Meitar Eyal offer insights on how to enjoy smarter, healthier eating this holiday season.
Caloric breakdown of donuts:
- Regular Jelly Donut (85g): ~320 calories, 40g carbs, 13g fat, and ~5 teaspoons of sugar.
- Mini Jelly Donut (50g): ~190 calories, 25g carbs, 8g fat, and ~3 teaspoons of sugar.
- Dulce de Leche Donut (70g): ~240 calories, 40g carbs, 7g fat, and ~4 teaspoons of sugar.
- Royal-Style Donut with Glaze: ~340 calories, 35g carbs, and ~20g fat.
- Indulgent Donut with Toppings: ~500–600 calories, 50–60g carbs, 30–35g fat, and 5–6 teaspoons of sugar.
For perspective, those 500 calories could be used for a balanced, filling meal with grilled chicken or tofu, brown rice, steamed vegetables, and a teaspoon of olive oil—a meal packed with nutrients.
The risks of frying
Frying introduces health risks due to the chemical changes in oils at high temperatures. Oils rich in polyunsaturated fats, such as soybean or sunflower oil, are particularly prone to breaking down and forming harmful compounds, which can contribute to inflammation, aging, and chronic diseases.
Use oils with high monounsaturated fat content (e.g., olive, avocado, or peanut oil) that are more heat-stable. Avoid reusing oil to minimize the production of harmful substances.
Opt for oils with a high smoke point and antioxidant content, such as MCT oil, which is also neutral in flavor and highly stable.
Fry sparingly and ensure the oil is hot enough to reduce unnecessary absorption. Adding a piece of carrot to the oil can help neutralize harmful compounds due to its beta-carotene content.
Making donuts healthier
- Choose smaller portions to reduce calorie intake.
- Homemade fillings and toppings: Try nutrient-rich options like dark chocolate, tahini with cocoa, or sugar-free fruit jams.
- Shorten frying time by ensuring proper oil temperature and avoiding overcrowding the pan.
- Incorporate antioxidants into your meal, such as colorful vegetables, red fruits, or green tea, to counteract the free radicals formed during frying.
- Balance indulgence with physical activity to burn off the extra calories.
Alternative Options
For a lighter treat, consider baking donuts instead of frying, cutting the calorie count in half while avoiding frying-related risks. Another option is low-carb recipes using almond flour, Greek yogurt, or protein powder, with natural sweeteners like stevia or monk fruit.
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Mindful enjoyment
Donuts, while calorically equivalent to a full meal, lack the nutritional value of one and should be treated as a dessert. Eat slowly, savor the experience, and enjoy them in moderation. If you anticipate indulging at a Hanukkah party, balance your day's intake with lighter, nutrient-dense meals like salads or vegetable soups.
Ultimately, Hanukkah donuts are a festive pleasure—not a dietary staple. By making thoughtful choices, you can enjoy them without compromising your health or the joy of the season.