12. Donuts
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Fried dough plus icing or glaze concentrates refined flour, added sugar, and saturated or trans fat while supplying almost no fiber or micronutrients. The rapid sugar rise can be followed by a sharp dip, often leading to second breakfasts or a craving cycle before noon. If you truly want one, treat it as an occasional treat and pair with a protein rich item like plain yogurt and fruit to buffer the sugar impact. Avoid pairing donuts with sugar heavy coffee drinks which compound the spike.
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