The Quest for Healthier Apple Cider Donuts
Apple cider donuts are a fall favorite, but for those managing their blood sugar, the typical recipe can cause sharp glucose spikes. Traditional donuts made with refined flour and sugar often lead to a rapid rise in blood sugar, followed by a crash. However, by making a few key adjustments, you can still enjoy these comforting treats while minimizing the impact on your blood sugar.
In this post, we’ll walk you through the science behind why certain ingredients cause blood sugar spikes and offer a delicious variation of your favorite apple cider donuts: a light, fluffy baked cake donut version. It features whole grains, natural sweeteners, and healthier fats to create more stable, satisfying results.
Why Do Traditional Donuts Cause Blood Sugar Spikes?
When it comes to blood sugar control, the ingredients and cooking method play crucial roles:
- Refined Flour and Sugar: These ingredients have a high glycemic index, meaning they digest quickly and cause a fast release of glucose into your bloodstream. This leads to a rapid spike in blood sugar followed by an insulin surge that can cause a “crash” later on, leaving you feeling hungry again.
- Frying in Oil: While fats from frying can slow digestion, oils high in trans and saturated fats can also contribute to insulin resistance over time. Insulin resistance makes it harder for your body to process glucose, leading to elevated blood sugar levels for longer periods. Frying may also increase inflammation, further interfering with insulin’s effectiveness.
Natural Sweeteners for a Gradual Blood Sugar Rise
Instead of refined sugars, we recommend using natural sweeteners like honey, coconut sugar, or date syrup. These have a lower glycemic index, meaning they’re absorbed more slowly, helping to create a more gradual rise in blood sugar. Coconut sugar, for instance, has a GI of 35, significantly lower than refined sugar, which is around 65. These options provide sweetness without the same risk of a sugar spike.
Leveraging Whole Grains and High-Protein Flours
In this version of our apple cider donuts, we use freshly milled whole grains like spelt, barley, and rye, which are rich in fiber and protein. These help to slow digestion and provide a more sustained release of energy. Whole grains have been shown to lower the risk of developing diabetes and aid in blood sugar control. We also added some flax and hemp seeds, and a little maca root powder for extra support. For sugar, I chose organic coconut sugar – as requested.
Incorporating flours like spelt (high in protein), barley, and rye (known for its blood sugar-lowering effects) further supports more stable blood sugar levels after eating.
Mini Mixer for Another Win!
As a renter, we have a small amount of space, and the kitchen is super tight with all my gadgets, appliances, and cast iron collection. Amazon had a big prime day deal on this adorable mini mixer, called the Kitchen In the Box stand mixer and so far I’ve made my favorite crusty, chewy Italian bread with it and my super soft enriched low sugar bread – with no issues at all. It handled them like a champ. Today my six year old made these cake donuts with it, too! We just love how small it is in comparison to my big boy, the 7.4 qt Zacme mixer. When I’m baking big batches, the Zacme is a winner, but if I want to mix up a variety of things from a big batch of dough, this little gem is becoming my fave. And it’s so pretty!
How I Reacted?
I had a glucose spike with these donuts – after all, we ARE consuming sugar and grains – what else did you expect to hear? That said, in comparison to the other version, these only spiked me above 140 for 30 minutes, with a max of 148 for one reading only. Two hours post eating, I was back in the 80s where I usually reside in the daytime waking hours. I don’t have a craving for more donuts, which I learned about 12 years ago was due to eliminating the refined sugar. Spikes don’t go away – that’s biology – but the cravings DO when you choose food less refined. I’ve also seen this in my chiropractic office from patients making better food choices.
For those who didn’t see my post sharing what apple cider donuts did to my blood sugar a few days ago – the spike above 140 was for 3 hours, and I peaked at 187! I can tell you the cravings for more and more donuts was absolutely there but I slept through it. They were downright delicious, though.
If you’re struggling with blood sugar levels, or curious about what effects you and why, give this recipe a try and see how you do. It doesn’t taste the same, but my sugar loving other half really enjoyed the donuts and ate at least 3 so far. My six year old really enjoyed his, and I think he may have snuck a second one out the door today.
Naturally Sweet Apple Cider Cake Donuts
Equipment
Ingredients
- 50 g soft white wheat
- 50 g grain, spelt
- 50 g grain, barley
- 50 g grain, rye
- 17 g hemp seeds or amaranth
- 10 g maca root powder
- 10 g flax seed powder i blended flax seeds myself
- 250 g apple cider
- 2 whole eggs
- 56 g butter softened
- 25 g extra virgin olive oil
- 47 g coconut sugar
- 2 tsp vanilla extract
- ⅛ tsp orange extract
- 75 g whole milk
- 1 tbsp cinnamon, ground
- ⅛ tsp nutmeg
- ⅛ tsp clove, ground
- 1 dash cardamom, ground
- 1 tbsp baking powder
For coating the donuts
- ¼ cup coconut sugar
- 1 tbsp cinnamon, ground
Instructions
- Preheat your oven to 350 F.
- Mill the grains and hemp seeds into flour as fine as you can, making sure to mix the hemp seeds into the grains so they don't clog the mill. Alternatively, mill the hemp seeds in a spice grinder or blender.
- Cream the butter and the sugar, then add in eggs and extracts until well combined.
- Mix together all the dry ingredients.
- Alternate adding the dry ingredients and wet ingredients (apple cider and milk) to the mixing bowl as you mix just enough to incorporate. Do not overmix.
- Use a pastry bag to fill the greased donut pans with batter.
- Bake for 8-10 minutes, until the center of a donut comes out between 200 – 210 F. If using a toothpick, it should come out clean and dry.
- Gently remove from the pan and quickly dust with cinnamon/coconut sugar mixture before setting on rack to cool.
Nutrition
Conclusion: Sweet Satisfaction Without the Spike
By adjusting the ingredients, these apple cider donuts can be a delicious, blood sugar-friendly treat. If you prefer the tender crumb of baked cake donuts, this recipe allows you to enjoy your favorite fall flavors that are a little more blood sugar friendly.
