Dunkin', a ubiquitous presence in many locales, is evolving beyond its doughnut-centric origins. While known for its tempting array of sugary treats, Dunkin' offers a surprising number of options that can align with a healthier lifestyle. This article explores these choices, providing guidance for those seeking nutritious and delicious selections at Dunkin'.
Rethinking Your Drink Order
It's tempting to go for a flavored coffee at Dunkin', but some of them have more sugar than a doughnut. For example, a small Dunkin' hot coffee with caramel-swirl flavoring has 26 grams of added sugar, while a vanilla sprinkle doughnut only has 16 grams.
Navigating the Dunkin' beverage menu requires a strategic approach to minimize sugar and unhealthy additives. The key to making any of their drinks healthier is to stay away from the flavor swirl add-ons, whip cream and sugar.
The Power of Plain Coffee
Your best bet will always be black coffee. For those who enjoy coffee, a plain black coffee, hot or iced, is the most straightforward and calorie-conscious choice. It provides the caffeine kick without added sugars or fats.
Flavor Shots vs. Flavor Swirls
A crucial distinction lies between flavor shots and flavor swirls. Did you know their flavor shots are all unsweetened and sugar free?! They’re also free from artificial sweeteners and artificial dyes. Flavor shots are unsweetened and sugar-free additions that can add a hint of flavor without the sugar overload. Flavor swirls, on the other hand, are loaded with sugar and should be avoided.
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Smart Substitutions and Additions
Consider these modifications to create healthier Dunkin' beverages:
- Milk Alternatives: Have them add almond milk or even coconut milk. Opt for unsweetened almond milk, coconut milk, or skim milk instead of cream or whole milk to reduce calories and fat.
- DIY Sweetening: Another tip is to bring your own sweetener with you if you want it, like stevia. Bring your own sweetener, such as stevia, to control the amount and type of sweetener used.
- Embrace Unsweetened Tea: My husband, who has elevated blood pressure, enjoys an unsweetened green iced tea. Unsweetened iced tea, particularly green tea, offers a refreshing and antioxidant-rich alternative to sugary drinks. Some research suggests that green tea may help lower blood pressure, particularly in individuals with hypertension.
- Order Smaller Sizes: The smaller the drink, the less empty calories you’re adding! Choose smaller sizes to reduce overall calorie and sugar consumption.
Healthier Drink Options: Examples
Here are some healthier drink options, keeping the above tips in mind:
- Iced Coffee: Add almond milk or even coconut milk. If you still need it to be sweeter, use your stevia you brought with you.
- Cold Brew: It’s sugar free! It’s already naturally sweeter than regular coffee, but I think it tastes great black. If you need to add something to it, add some flavor shots like hazelnut, toasted pecan or even vanilla.
- Latte: Latte with hazelnut flavor and almond milk. I tried it with coconut milk last time too and really liked it! But I don’t necessarily need much sweetness.
- Unsweetened Green Tea: Unsweetened green tea with an added flavor.
- Iced Matcha Latte: This sweetened matcha green tea is blended with skim milk, so it has all the health benefits of matcha, plus vitamin D and calcium.
- Plain Iced Coffee: Cool off with a large iced coffee. It has only 5 calories, zero fat and no added sugar. This unadulterated caffeine fix will give you bone-healthy minerals, potassium and calcium, too.
Making Smart Food Choices
Dunkin's food menu also presents opportunities for healthier choices, though careful selection is key.
The DDSMART Menu: Proceed with Caution
Dunkin is wading into the healthy eating arena with a DDSMART menu. These are considered reduced in calories, fat, saturated fat, sugar and sodium by at least 25% when compared to a “base” product. The base products are CHOCK FULL of fat, sodium, sugar, etc. so this reduction isn’t really significant.
While Dunkin' offers a DDSMART menu, it's essential to scrutinize these options carefully. Many of the items on their DDSMART menu are not smart or healthy. For example, they have an oatmeal offering with 35 grams of sugar (7 teaspoons). OMG. Products labeled as "DDSMART" are marketed as healthier, but they may still contain high levels of sugar, sodium, or unhealthy fats.
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Focusing on Protein and Whole Foods
Prioritize options that offer protein and whole foods:
- Egg White Bowl: With 250 calories and 14 grams of protein, a bowl of egg whites is a good way to fuel your body. Plus, according to Dunkin’, it contains no added sugar and a boost of potassium, which is a powerful mineral that does wonders for keeping blood pressure in check.
- Omelet Bites: Although they're processed - aka not very Mediterranean-diet friendly - I love Dunkin's omelet bites for a protein-packed breakfast. Two of the egg white and veggie bites contain a whopping 13 grams of protein, which keeps me full.
- Breakfast wrap or rollup, and ditch the tortilla! I usually order it without the wrap, and they give me egg and bacon or ham minus the flour tortilla. It’s plenty filling and pretty good too! Now if only they offered their snackin’ bacon without added sugar. Fingers crossed one day it will be an option to get it without the sugar. If not, just order the wrap with egg and bacon and add your own black pepper to the bacon.
- Avocado Toast: Avocado toast is my husband's top food pick at Dunkin', which is convenient for his health needs and our diet. Avocados are a good source of potassium, a mineral that's also been found to help lower blood pressure.
Options to Approach with Caution
- Veggie Egg White Sandwich on Multi-Grain Thin: It’s always a good time to fill up on fiber. This is an excellent source of fiber with 5 grams per sandwich. Tossing veggies into eggs makes for a protein-packed choice with 17 grams of good-quality protein, plus a moderate calorie count at 290 calories per sandwich.
- Veggie Sausage Wake-Up Wrap: If you want the taste of meat in a vegetarian way, try this wrap made with plant-based sausage.
- Wake Up Wrap sandwiches which you can customize: As you can see it is basically half a cooked egg on a tortilla for $1.39. The nutrition facts:180 calories, 10 g fat, 4 g saturated fat, 14 g carbohydrates, 1 g sugar, 7 g protein, 0 g fiber, 470 mg sodium, 6 Freestyle Smart Pts.
- Veggie Egg White Sandwich: It features egg white cooked with bell peppers, mushrooms, and green onions and it is topped with American cheese. You can leave the cheese off but they don’t tell you how that would change the nutrition information. 310 calories, 10 g fat, 5 g saturated fat, 38 g carbohydrates, 4 g sugar, 15 g protein, 1 g fiber, 730 mg sodium, 10 Freestyle Smart Pts.
The Importance of Moderation
Although the Mediterranean diet doesn't allow for a lot of processed foods or added sugars, an occasional treat isn't going to completely throw us off. Even though my daughter doesn't follow any kind of strict diet, I often feed her along the principles of the Mediterranean diet since that's how my husband and I eat. Dunkin' is known for its doughnuts, so we usually let our daughter pick the variety and split one between the three of us. I think it's OK to sometimes eat food purely for the pleasure it provides.
It's unrealistic to completely avoid treats when visiting Dunkin'. Instead, practice moderation.
- Cinnamon Munchkin: You want a sweet treat? Try this 60-calorie doughnut hole. It only has 6 grams of carbs and 2 grams of added sugar -that’s one-half of a teaspoon! Plus, the dusting of cinnamon may help control the sugar rush a bit, if you’re lucky.
- Share a Doughnut: Split a doughnut with a friend or family member to enjoy the treat without consuming the entire serving.
Dunkin' and Dietary Considerations
Dunkin' can be a viable option for individuals following specific dietary approaches:
- Mediterranean Diet: Focus on options like avocado toast, egg white omelet bites, and unsweetened beverages. Be mindful of processed ingredients and added sugars.
- Low-Sugar Diet: Steer clear of flavor swirls, sweetened beverages, and pastries. Opt for black coffee, unsweetened tea, and protein-rich foods.
- High-Protein Diet: Choose egg-based dishes, such as omelet bites or egg white bowls.
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