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The Dunkin’ Donuts Smack Down



I used to work at Dunkin’ Donuts in the 70’s. I only made about $1.30 an hour plus tips, enough to buy an album every week (Stairway to Heaven, anyone?).

I was allowed to eat donuts for free during my shift and I easily ate a few every time I worked.

In honor of sharing this bit of history, I decided to look at the old stand by,

The Jelly-Filled Donut.

Happily, after reading the ingredient list on-line, I can safely say I will never eat a jelly donut for the rest of my life:

Flour, chemical vitamins

Sugar, Dextrose, Corn syrup, High Fructose Corn Syrup, Sugar Syrup,

Palm Oil, , Soybean Oil,

Whey (a milk derivative), Skim Milk, Yeast, Salt, Sodium Acid Pyrophosphate, Baking Soda

Defatted Soy Flour,

Trans fats (Mono and Diglycerides)

Sodium Stearoyl Lactylate, Cellulose Gum, Guar Gum, Xanthan Gum, Locust Bean Gum

MSG: (Artificial Flavor, Sodium Caseinate, Enzyme)

Colored with Turmeric and Annatto Extracts, Beta Carotene, Eggs

Apple Juice Concentrate, Pectin, Citric Acid,

Preservatives: (Potassium Sorbate and Sodium Benzoate)

Dye: Red 40, Blue 2, Caramel Color,

Topping: Sugar.

One donut has 36 grams of carbs, which turns into about 9 tsp of sugar almost immediately as you eat it. Not a big surprise with 5 different kinds of sugar.

And what is with the 4 different types of gum?

I guess when there is not a speck of fruit in a jelly donut then Dunkin’ Donuts creates a jelly-like substance by mixing up a few sugars and adding 4 different gums, then, of course you’ll need red and blue food dye to make it look real.


Just to keep you out of the Dunkin’ Donuts drive up window, The Cinnamon Raisin Bagel has 16.5 tsp of sugar coming from 66 grams of carbs.

But the sugar-coma-in-a-plastic-cup, The Vanilla Bean Coolatta, has 1 cup of sugar (184  grams of carbs).


Seriously, check out the website, to see your favorite treat (subtract grams of fiber from grams of carbs and divide by 4 to figure out how many tsp of sugar are going to course through your body lickity-split).

Attention: Nutri-Grain Bars are jelly donuts in sheep’s clothing.

Nutri-Grain Bars ingredient list is very similar to a jelly donut’s ingredient list.

You still get the fake jelly made with Red #40 and Blue #1. Lots of sugar, high fructose corn syrup, corn syrup and more. You get the MSG in various forms hiding under names like carrageenan and artificial flavor.

PLUS, one bonus ingredient, propylene glycol, the same stuff used to de-ice airplanes.

The sugar content is still up there with 5+ tsp per bar.

Problem is, you are grabbing these for a snack and giving them to your kids without realizing how they are made.

We wouldn’t line up the young’uns and say,

“Stick out your tongue while I load you up with a

  • few squirts of blue and red dye (some dyes cause hyper activity, or have been banned because they cause cancer),
  • 5 spoonfuls of sugar,
  • MSG to damage your brain cells and
  • a pinch of anti-freeze.

It is time to let Kellogg’s and Dunkin’ Donuts know that we no longer are plunking down our hard earned money to buy their factory food.

Stick with whole food, the way God created it – meat, fish, chicken, vegetables, fruit, seeds, nuts, not much starch and no factory food.



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