Indulging in desserts has been a long-standing pleasure for many, offering a delightful way to end a meal or satisfy a sweet craving. From cupcakes to brownies to ice cream, who can resist such treats without feeling sad? However, as much as we cherish these treats, there are important health considerations to keep in mind. Medical experts have been warning about the potential consequences of consuming certain desserts, particularly their impact on insulin levels and gut health. In this article, we’ll explore the reasons behind desserts’ popularity, the link to insulin response, and the potential effects they can have on gut health.
In order to find out about the one dessert that can cause increased insulin and destroy your gut health, we spoke with Lisa Richards, a nutritionist from The Candida Diet, and Mary-Ellen Sabat, nutritionist at BodyDesigns Ltd., to share their insights on this topic. They revealed to us that the one culprit in the world of desserts we should keep away from is donuts. Read on to find out more!
Donuts
Donuts hold a special place in people's hearts due to their delicious taste, comforting nature, and various options, offering a wide range of flavors and toppings. Their convenience and portability make them a popular choice for various occasions, such as celebrations and gatherings. However, this pleasure-inducing sugary and fatty dessert has high sugar and unhealthy fat content, as regular consumption can lead to health concerns such as increased insulin response and potential negative effects on gut health.
Richards breaks down why donuts are not the best dessert for your insulin levels and gut health and also what it does when you consume them. "Donuts have a high content of refined sugars, unhealthy fats, and processed ingredients. They are typically made with refined wheat flour and packed with added sugars, causing a rapid rise in blood glucose levels when consumed. This sudden spike in blood sugar triggers a corresponding surge in insulin to regulate sugar levels, which can be harmful to the body in the long term and lead to insulin resistance."
Furthermore, donuts are frequently prepared through deep-frying, using unhealthy oils that produce harmful compounds and trans fats, which can have negative effects on gut health. Their deficiency in fiber and essential nutrients adds to the negative impact on the digestive system, making them a highly indulgent yet unhealthy choice for both gut health, sugar levels, and overall well-being.
Healthier Alternatives
Fortunately, there are numerous healthier alternatives available for those seeking to satisfy their sweet cravings without compromising on their well-being and avoiding damage to their insulin and gut health. Sabat gives us some recommendations that we can replace donuts with that include fresh fruit salad, greek yogurt, chia seed pudding, and baked fruit with cinnamon.
"Opt for a colorful array of fresh fruits rich in fiber, vitamins, and antioxidants. The natural sugars in fruits are accompanied by beneficial nutrients, and the fiber aids in slow digestion, preventing rapid blood sugar spikes. Greek yogurt contains probiotics that support gut health, while chia seeds are packed with fiber and omega-3 fatty acids, which are great for gut health. Baking fruits like apples or pears with a sprinkle of cinnamon creates a naturally sweet and satisfying dessert. Cinnamon has some potential benefits for blood sugar regulation," Sabat notes.
