Does brunch make you fatter? Bad habits that must be given up

By Chen Yongyi

From the perspective of healthy eating, skipping breakfast and eating it with lunch, or eating brunch (breakfast combined with lunch) by adding the portions of both meals together, can easily cause a burden on the gastrointestinal tract, and in the long run, can cause metabolic disorders.

Because of busy work, modern people always want to sleep until they wake up naturally on weekends and holidays, which results in breakfast time often exceeding 9 o'clock. Thus, a brunch (Brunch: Breakfast + Lunch) trend has arisen. Postponing the time of breakfast, combining the portions of breakfast and lunch, and adding the American-style super-large brunch that is popular in the market, is this eating pattern healthy?

The most common brunch in the market is mostly American food, including greasy fried bacon, German sausages or thick slices of ham, a double portion of fried eggs or a large portion of scrambled eggs, omelette topped with fragrant cheese, a baked potato with a large dollop of butter, and French toast fried in egg juice... etc. Although there is lettuce as a side dish, the portion is not large. Drinks include juice, milk, and unlimited refills of soda and cola. These brunches that look mouth-watering and appetizing are actually high-oil, high-fat processed foods with very little fiber. They are actually very unhealthy diets and it is recommended that you avoid them as much as possible.

Chang Gung Memorial Hospital nutritionist Zhang Liling said that from the perspective of healthy eating, eating brunch, which is two meals' worth of food combined, can easily burden the gastrointestinal tract because a large amount of food is eaten in a short period of time, which can cause metabolic disorders in the long run. In addition, most brunches on the market are American-style meals that are high in oil and fat. The calorie count for one meal is off the charts. If you eat too much and don’t exercise, not only will your weight likely to skyrocket, but you may also develop the “three highs” (high blood pressure, high blood lipids, and high blood sugar).

Breakfast is a must

In fact, the first meal after getting up is very important. Studies have pointed out that if you do not replenish enough energy when you get up early in the morning, it is easy to cause low blood sugar, poor concentration, fatigue, memory loss and other phenomena. Therefore, for the sake of health, it is still recommended that breakfast and lunch should be eaten separately.

As for the time to eat breakfast, Zhang Liling pointed out that no matter what time you get up, it is recommended to finish the first meal within 1 to 2 hours after getting up. Generally speaking, there should be a 4-5 hour interval between regular breakfast and lunch, so the best time to eat breakfast is between 7 and 9 in the morning (Chenshi). From the perspective of TCM, Chenshi is the time when the stomach meridian is in season. Qi and blood flow into the stomach meridian, so the grinding and digestion ability is the strongest at this time. Therefore, 7 to 9 in the morning is the best time to eat breakfast.

In terms of nutritional intake and portion size, we should follow the principle of balanced diet without overeating. Based on the average adult's weight and activity level, women need about 1500 to 1800 calories a day, while men need about 2000 to 2300 calories. Lunch and dinner each account for 2/5 of the day, and breakfast accounts for 1/5. Therefore, it is recommended that women choose a 300-400 kcal breakfast, while men are recommended to choose around 400-500 kcal.

Brunch strives for nutritional balance

For modern people who get up late on holidays, occasionally have brunch as their first meal, or really want to have brunch, in addition to not consuming too much, they should still take a balanced diet as the premise of nutritional intake, and the time of the last two meals should be moved back. The following are the dietary recommendations of nutritionists:

●Choose foods containing B vitamins and complex carbohydrates: such as brown rice (porridge), whole wheat bread, multi-grain bread, and whole grain foods.

● Choose more high-quality proteins: such as fish, various lean meats, poultry, etc. In terms of egg intake, it is more appropriate to consume 2 to 3 eggs per week in a balanced manner.

● Foods rich in calcium: including low-fat milk, sugar-free fortified soy milk, cheese, cheese, dried fish, etc.

● Focus on unsaturated fat intake: eat less bread containing crispy fillings and reduce the amount of butter spread on toast. It is best to choose unsaturated fats such as vegetable oils and nuts.

● Eat more fresh vegetables and fruits: Different plant compounds (phytochemicals) in vegetables and fruits have their own benefits to human health. Therefore, the healthy eating guidelines of the World Health Organization and advanced countries encourage people to eat more fresh fruits and vegetables. By consuming sufficient and diverse fruits and vegetables, we can supplement the vitamins, minerals and dietary fiber needed by the body, so that different plant compounds can exert various health benefits.

Therefore, for the sake of health, to avoid the three highs and obesity, and to maintain normal gastrointestinal function, breakfast every day is essential. If you have to get up late or really want to eat brunch, it is recommended to do it occasionally or adjust the brunch diet to make it as nutritionally balanced as possible.

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