We Asked 4 Dietitians What Food You Should Never Order at Dunkin’—They All Said the Same Thing

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Dunkin’ coffee chillers can contain substantial amounts of added sugar and saturated fat.

• These drinks provide little fiber or protein to help make a meal more satisfying.

• Smaller sizes, less added sugar and protein-rich foods can help balance your Dunkin’ order.

You’re rushing out the door, didn’t have time to prepare breakfast (again) and need something to get you through the morning–so you stop at Dunkin’. With an ever-expanding menu in front of you, you may be unsure what to order that tastes delicious and gives you the energy you need for your day. Let’s be clear: All foods can fit into an overall healthy diet. But if you’re making frequent Dunkin’ runs, there’s one menu item in particular that dietitians suggest limiting: coffee chillers. Here’s why.

Why Dietitians Say to Avoid Coffee Chillers

They Can Exceed the Recommended Daily Added Sugar Limit

Many Americans consume more added sugar than the American Heart Association’s recommended 25 grams per day for women to 36 grams per day for men, and these drinks make it even harder to fall within this recommendation. “Dunkin’s frozen coffee drinks can have three times the amount of added sugar that the American Heart Association suggests you should have in a day,” says Arielle Buckley M.P.H., RDN, LD.

Even a small classic coffee chiller has 35 grams of added sugar, while some larger or flavored options contain considerably more. “Drinking that much sugar at once can cause blood sugar to rise quickly, which often leads to an energy dip and returning hunger shortly after,” says Courtney Smith M.S., RDN, CLC, CPT. Sugary drinks can also make blood sugar management more challenging for people with diabetes or insulin resistance.

“One occasional drink doesn’t determine your health, but making it a daily habit can significantly increase your added sugar intake,” says Shannon A. Garcia, M.D.S., RD, LD.

They Can Be High in Saturated Fat

Depending on the flavor and size, a Dunkin’ coffee chiller can also provide a substantial amount of saturated fat. “Many of these drinks are blended with cream and topped with whipped cream, both of which are high in saturated fat,” explains Smith. Consuming too much saturated fat can raise LDL (“bad”) cholesterol, which is associated with an increased risk of heart disease.

To mitigate this, you can order your coffee chiller with skim milk. Even selecting whole milk significantly lowers the saturated fat content compared to cream.

They May Not Keep You Full for Long

Because of their texture and nutritional makeup, coffee chillers won’t keep you full for long despite being high in calories, sugar and fat. “Liquid calories are less filling than the same number of calories from whole foods, which may lead to feeling hungry again sooner,” says Smith.

“You can drink hundreds of calories and still eat your usual meal because the drink hasn’t kept you full,” adds Kelly Burgess, MBA, RD, LDN. Coffee chillers provide little protein and no fiber, two nutrients that can help make meals and snacks more satisfying. If you’re counting on one to serve as breakfast, you may find yourself hungry again before lunchtime.

They May Crowd Out More Nourishing Foods

“Many of these drinks provide a full meal’s worth of fat, sugar and calories with relatively little protein and no fiber, so they aren’t a balanced breakfast or a particularly satisfying meal replacement,” says Garcia.

Yet you may find yourself drinking a coffee chiller instead of a nourishing meal or snack, which presents another set of health risks. “When sugary drinks crowd out nourishing foods, it becomes harder to meet nutritional needs without consuming excess calories,” says Burgess.

For example, replacing a nutrient-dense breakfast like oatmeal with fruit, nuts and seeds with a coffee chiller means missing out on fiber, protein, healthy fats, vitamins and minerals that meal provides.

That said, enjoying a Dunkin’ Coffee Chiller occasionally doesn’t mean you’re compromising your health. “The concern is the amount and the routine. It is not that one drink will cause a chronic disease,” says Burgess.

Coffee Chiller Nutrition Information

Here’s the nutrition information for a medium classic coffee chiller:

The classic coffee chiller is among the lower-sugar options, but a medium still contains more added sugar than the American Heart Association recommends for an entire day.

Other flavors, such as Butter Pecan Swirl, French Vanilla Swirl and Mocha Swirl, can contain considerably more added sugar. Depending on the flavor and size, some large drinks may contain more than 100 grams.

Tips for Ordering at Dunkin’

Experts agree that you don’t have to avoid Dunkin’ entirely to protect your health. “A balanced diet includes all kinds of foods, including an occasional frozen coffee treat,” says Buckley. That said, here are some tips to make your Dunkin’ runs more sustainable for your health:

• Choose a smaller size. Drink sizing at Dunkin’ tends to run big, so a small still offers a satisfyingly-sized beverage. Plus, “Choosing a small instead of a large cuts the sugar considerably, which means a gentler effect on your energy levels,” says Smith.

• Pair your drink with protein-rich food. Pair your small drink with a protein-rich meal or snack to prevent blood sugar spikes and keep yourself fuller and energized longer. If you want it all to come from Dunkin’, Smith recommends ordering the Wake-Up Wrap or Omelet Bites. Otherwise, you can pair your drink with foods like nuts, Greek-style yogurt, avocado toast, a veggie omelet or peanut butter on whole wheat toast.

• Customize your coffee. Instead of ordering a drink exactly as-is on the menu, customize your drink so it’s in alignment with your health goals. “Start with a simple base like a hot or iced coffee, cold brew, Americano, or a latte. If you love flavor, ask for one pump of a flavor swirl instead of the two that come in a small, or choose an unsweetened flavor shot,” suggests Smith.

• Limit the sweeteners. Whatever drink you choose, try cutting back on the sweeteners to avoid excess added sugar. For example, if you prefer a flavored drink, ask for fewer pumps of sweetened flavoring. You can still enjoy the flavor while reducing the amount of added sugar in your order.

Our Expert Take

Dietitians agree that when you go to Dunkin’, it’s best to stay away from the coffee chillers. They’re high in added sugar and saturated fat while providing little protein or fiber. Plus, they won’t keep you full for very long. So next time you make a Dunkin’ run, dietitians recommend getting a small, lower-sugar drink paired with protein-rich food for more balanced blood sugar and steady energy levels. That said, having a coffee chiller from time to time isn’t a problem—it’s more of an issue if it becomes a habit. “No single food or drink defines your health, so these frozen coffee drinks can certainly fit into a healthy diet,” says Smith, “The key is to treat them as a dessert or occasional treat rather than a daily must-have.”

Read the original article on EatingWell