What is healthier – a donut or a fritter?

As you know, Hanukkah is the feast of fat. But what do we do when the smell of donuts and pancakes wafting everywhere makes us wonder about our dietary choices? Is it better to choose a sweet donut filled with powdered sugar or maybe a deep-fried pancake is the right choice?

The calorie test

A classic donut weighs about 80 to 100 grams and contains between 350 and 450 calories. The number of calories varies depending on the size of the donut and the type of filling, but what is important to understand is that about half of the calories come from the oil. The dough of the donut absorbs a large amount of oil during frying, which significantly increases its caloric value.

On the other hand, a classic potato pancake (about 50 to 70 grams) contains between 150 and 220 calories. The oil is absorbed in the batter in a smaller amount than in the doughnut, although it still increases the caloric value significantly.

The conclusion: The donut contains almost twice as many calories. However, it is important to remember that most people do not stop at one pancake – and thus, without noticing, you can consume double the amount of calories if you choose pancakes.

The health test – what is better for the body?

A classic donut made of white flour, sugar, yeast, deep fat and sometimes also jam. The white flour and sugar break down quickly in the body and cause a rapid rise in blood sugar levels. In addition, deep frying causes the formation of harmful substances as a result of exposure of the oil to high temperatures – in short, healthy – it is not.

On the other hand, a classic pancake is made of potatoes, egg, onion and sometimes flour. Unlike the white flour in the donut, the potato is considered a better carbohydrate source, which also contains dietary fiber. The onion and egg in the batter add additional nutritional values. It is true that the pancake is also fried in oil, but, as mentioned, it absorbs less oil compared to a doughnut.

The conclusion: The pancake contains less sugar and fewer processed ingredients compared to a donut, so it wins big.

How to make pancakes and donuts healthier?

pancake:

• Bake instead of frying – oil spray is a recommended product that can help distribute the oil evenly and does not require frying.
• Replace part of the potatoes with vegetables such as zucchini, carrots or sweet potatoes – these will add important nutritional values.
• To make the batter, use wholemeal or spelled flour instead of regular white flour.
• Serve alongside a natural yogurt dip instead of sour cream.
  

   

   

Donut:

• Bake instead of frying – this way you save at least 100-150 calories per unit.
• Use a healthier filling – natural fruit puree, sugar-free jam or natural sugar-free nut spread.
• Reduce the amount of sugar in the recipe – a homemade donut can be less sweet and still super tasty.

So in terms of calories and especially health, the pancake wins. However, it is important to remember that Hanukkah is celebrated only once a year, and you can enjoy both donuts and pancakes, as long as you do it wisely. Once a year, it seems that nothing will happen if we allow ourselves to indulge in a classic donut or a fried pancake, but don’t forget that if you choose the lighter and healthier versions – your body will also thank you for it.

The writer is Ziv ZafarNi Clinical and sports dietitian