Donut: Glycemic Index and Glycemic Load
Category: Snacks & Sweets
Serving size: 1 serving (100 g)
Glycemic Index (GI): 75 (high)
Glycemic Load (GL): 36 (high)
Blood Sugar Guide: Avoid
Sodium: Low
Glycemic Index Range Chart (0-100)
Donut GI: 75
Glycemic Load Range Chart (0-40)
Donut GL: 36
Balanced Meal Planning
Donut has a high glycemic index of 75, meaning it raises blood sugar quickly. Its glycemic load of 36 per serving also indicates a strong impact on blood glucose levels.
Blood Sugar-Friendly Food Pairings
Pair donut with these foods to improve meal balance and help reduce blood sugar spikes:
| Food | Fiber | Protein | Healthy Fat |
|---|---|---|---|
| Hummus | ✓ | ✓ | ✓ |
| Pumpkin seeds | ✓ | ✓ | ✓ |
| Almonds or walnuts | ✓ | ✓ | ✓ |
| Natural peanut or almond butter | ✓ | ✓ | ✓ |
| String cheese | ✓ | ✓ |
Diabetes-Friendly Use
- Pair donut with protein or healthy fats instead of eating it alone.
- Keep portions small and avoid frequent grazing on high-GI snacks.
- Choose snacks with more fiber and less added sugar when possible.
- Rotate in lower GI snack alternatives from this guide.
Lower GI Alternatives
| Food Item | Serving Size | Glycemic Index | Glycemic Load |
|---|---|---|---|
| Dark chocolate (70%) | 1 oz (28 g) | 25 | 4 |
| Dried apricots | ¼ cup (40 g) | 31 | 9 |
Medical Note
This content is for informational use only and is not medical advice. For personalized guidance, work with your healthcare team.
Report a Data Issue
Glycemic index (GI) and glycemic load (GL) values are compiled from research and nutrition databases. If you notice a potential error, please so we can review and update the information.