Sugared or Glazed Doughnuts (1 Doughnut, Medium (Approx 3 Inches Dia))

Choose one small doughnut or split one, and avoid adding sugary drinks, juice, or extra frosting.

Eat the doughnut after a balanced meal rather than on an empty stomach.

Pair it with protein and fat such as a boiled egg, plain Greek yogurt, or a small handful of nuts.

Add fiber-rich sides such as non-starchy vegetables or berries to slow absorption.

Take a 10–20 minute easy walk after eating to help muscles use circulating glucose.

Choose a less-sugared option when available, such as a plain cake-style doughnut without glaze or filled icing.