Brunch Good for Your Health? Best Time to Eat Breakfast and Lunch

A lazy Sunday or much-needed weekend, what is your favorite menu for breakfast? Some of your friends may answer: A sweet pancake or The Bellini? Wait, as a breakfast menu, it is supposed to be traditional milk with cereal, right? As much time as in our old history, food culture has also changed. Like breakfast, lunch, or dinner in recent days, Brunch is added just like it is supposed to be a part of the daily weekend, and for some people, it is a daily routine while working.

Skipping breakfast and focusing on brunch time is going to be trendy in many countries, including American populations. Many people just skip the common practice, like starting your day with breakfast. Even the word brunch is now available with brunch meetings which are a unique way to seal the deal with clients. Even the hospitality industry has latched on to this growing trend by offering all-you-can-eat brunch buffets.

Though brunch has gained so much popularity among us, there is a debate on its health concern? Some experts think that it may cause less productivity or weight gain. And others may think that having brunch is good for reducing hunger. So, to maintain a healthy lifestyle, is brunch actually an ideal match for health? Or are there issues you have to think over? In this article, we will discuss all these points regarding this topic, but before that, let’s talk about what brunch actually is? Which foods are on the list of brunch?

What is Brunch?

Brunch is a mix of breakfast and lunch, and it’s served in the hours between breakfast and noon. The term “late breakfast” or “early lunch” has been used by certain people. It initially arose in England towards the end of the nineteenth century and came from the British aristocracy. To give their slaves a day free on Sunday, affluent households required that they prepare a buffet-style dinner that their families could eat from for the remainder of the day.

These days, brunch is almost always linked with the weekend, maybe because those are the days when one can sleep in a bit longer. Brunch often takes place around 10 am to 5 pm, depending on the city and the restaurant where it is being served. But why make it as popular as you may ever think?

Brunch became a more exclusive event after the New York Times proclaimed Sunday a two-meal day in 1939. By the 1960s, branch-specific recipes were available, and by the 1990s, Americans began brunching on Saturdays as well. 

Are All Breakfast Foods Being Brunch Food?

For some, the question may be, Will your typical breakfast menu work for brunch, too? In order to make the most of Sunday, you’ll need a few extra ingredients for your brunch. Brunch often consists of sweet meals like pancakes, French toast, or waffles, as well as savory dishes, most of which feature eggs. Poached eggs on English muffins with bacon and hollandaise sauce are a classic version of eggs benedict.

Additionally, you have the option of including things like oatmeal, an aça bowl, potatoes, bagels, and a breakfast burrito. Even alcoholic drinks such Bloody Mary, Champagne, Caesar, Irish coffee, Mimosa, and Spritzer can be added, as can coffee, herbal tea, juices, orange juice, Yum cha, or sparkling water for those who aren’t drinking alcohol.

Brunch is Healthy or Not?

Some individuals may believe that, in reality, breakfast is something that can be quickly prepared, easily swallowed, and even done in haste. There is something in the bag to keep you full until lunch, but you aren’t taking the time to enjoy it.

Brunch, on the other hand, is a complete 180-degree turn from the norm. A bit indulgent, it’s an experience, and it’s time on your calendar you set apart just to relax and enjoy. Expect a lavish display of decorated pancakes, French toast, and other breakfast-inspired hybrids covering the table.

But skipping breakfasts or waiting for brunch is actually good for your health? Here are some reported facts you need to know before cooking brunch recipes or going out to restaurants. Some of these include;

Weight Issues

There are a lot of headlines you have noticed regarding weight loss issues. You may even see numerous reports and advertisements online where experts suggest maintaining weight to avoid health risks.

But due to unhealthy diets such as processed foods or uncontrolled sugar consumption causes one to gain weight. Asides from appropriate exercise or a balanced diet, your eating regimes can add hands-on balancing weight as well.

Scientists at the University of Alabama in the United States studied the influence of early time-limited feeding – an eating pattern that involves eating for a brief amount of time, generally less than nine hours, then fasting for 15 hours or more.

Experiments on rats showed that the feeding pattern prevented weight gain, increased energy expenditure, and decreased fat mass, thereby decreasing the risk of chronic health risks development.

Researchers conducted the first human experiments to check if their findings held true in humans. Eleven overweight individuals between the ages of 20 and 45 were randomly assigned to one of two groups for the duration of the study. The first group ate from 8 a.m. to 8 p.m., whereas the second ate from 8 a.m. to 2 p.m. The same number of calories were eaten by both groups. 

Researchers found that although there was no connection with energy expenditure, early time-restricted feeding may positively affect metabolism and body composition. It also improved metabolic flexibility – the body’s ability to switch between burning carbs and fat – and reduced hunger pangs throughout the day.

Doctor Courtney Peterson, who led the research, said: “We discovered that eating between 8 am and 2 pm followed by an 18-hour daily fast kept hunger levels more equal throughout the day than eating between 8 am and 8 pm, which is what the average American does.”

The conclusion of the research suggested that early time-restricted eating may have a favorable impact on metabolism and body composition. It also increased metabolic flexibility (the body’s capacity to switch between burning carbohydrates and fat) and decreased hunger sensations throughout the day. But they didn’t find any link to energy expenditure. 

But behind all these good stories, there are negative results also to be noted. This weekend brunch can be hazardous for you if you are struggling with obesity or weight issues. You may ask, why? Then you should check the following note.

According to a new study, eating jet lag commonly called having fun and relaxing can raise someone’s body mass index, which determines whether or not that person is a healthy weight. Researchers from the University of Barcelona published their findings in the journal Nutrients, where they found a connection between gaining weight and eating jet lag on weekends. Study participants included more than 1,000 people aged 18-22 from Mexico and Spain. Their BMI was tracked by documenting how much they ate on weekends compared to the rest of the week.

In this study, the phrase “eating jet lag” was coined to describe the effects of consuming certain foods. Researchers compared what people ate for breakfast, lunch, and supper on the weekends to what they ate on a regular weekday. The term “jet lag” refers to the fact that people ate more than 3.5 hours later on weekends than they did during the week because of the extra time spent traveling.

According to their findings, altering the time of three meals a day on the weekends increases the risk of becoming obese. For the BDI, the biggest variation in eating patterns (3.5 hours) might have the biggest influence. Since individuals with a 3.5-hour eating jet lag increased their BDI by 1.3 kg/m2, ultimately raising the risk of obesity.

Effect Biological Clock

Due to biological advancements, scientists now break through many unleashing secrets. Unlike many stories, research regarding the human body is always fascinating news to discuss. In the human body, maintaining a biological clock has several impacts.

Our biological clock functions like a machine, ready to unchain the same physiological and metabolic reaction every day of the week at the same moment. Fixing one’s eating and sleeping routines makes it easier to keep one’s body in order and maintain balance. People who modify their schedules more frequently are more likely to become obese.

The regularity of mealtimes can serve as an essential cue about the time of day. As a result, our systems are better equipped to regulate the release of digestive and metabolism-related hormones, such as insulin. As a result of these environmental stimuli, different genes are regularly produced, keeping our internal clocks in sync with the needs of the exterior world.

Nevertheless, the impact of mealtimes may go well beyond our digestive system. There are several genes associated with internal clocks whose expression is influenced to some extent or another by what you consume. These genes can either stabilize and align other bodily systems or completely destabilize them. One reason shift work has been linked to an increased risk of many diseases is that it necessitates waking, sleeping, and eating at unusual hours. When disturbed, the circadian rhythm and health risks increase. This is mostly because sleep-wake cycles are thrown off. However, irregular meal times may also be a contributing factor.

Missing meals has a negative impact on long-term health and the body’s internal clocks, according to research. Researchers studied the eating and exercise habits of healthy participants as well as those who had been diagnosed with a metabolic illness. When they eventually ate, people who already skipped breakfast had a higher blood glucose reaction, producing a cycle of alternating high and low blood sugar that is both harmful. Over time, these individuals also had increased HbA1c values, a blood test that provides an approximation of blood sugar levels over the previous three months. 

Sleep Patterns and Behavioral Effect

Sleep issues and depressions are linked to each other. There are many reports you actually find on the internet where people who have issues with sleep can suffer depression and stress. An unhealthy lifestyle and poor appetite can be the cause of poor sleep and also developing depression. Even poor sleep may link to many neurodegenerative disorders. You may even find many of your relatives or friends who struggle with their sleep patterns.

Other than that, many of us always find solutions for good sleep and a healthy lifestyle. But what if your weakened Brunch routine is the leading cause of your poor sleep pattern? Is that actually real? Then you should check a recent study done by the American Academy of Sleep Medicine that found weekend jet lag has been proven to impact mood and ill health while raising the risk of heart disease by up to 11%.

According to another study, attempting to catch up on missed sleep on the weekends isn’t as helpful as you would believe since changing your sleep schedule could actually make your sleep patterns worse.

Risk Too Much Sodium or Salt Consumption

In case of health concerns, in today’s world who else doesn’t know sugar is called white poison or too much salt might raise your health risk? Some of the health risks include enlarged heart muscle, headaches, heart failure, high blood pressure, kidney disease, kidney stones, osteoporosis, stomach cancer, and stroke?

Unfortunately, according to the CDC, 90% of children and 89% of adults in the United States eat salt in excess of the recommended levels. The majority of the salt that Americans consume comes from processed and packaged foods as well as restaurant meals. You’ll be shocked to learn that among Americans, sugar is the most often used food additive. But do you know that by taking brunch while waiting in a line at a crowded, noisy restaurant, you are actually making yourself eat more salt and sugar? 

French toast and waffles, both popular brunch items, may pack a caloric punch. This popular french toast” has 320 mg of salt and 90 mg of cholesterol in a typical slice whereas, pancakes and waffles are created with refined flour and topped with sugar syrups. They may raise insulin resistance and the risk of obesity, type 2 diabetes, and other ailments.

Pricey Tags

Struggle with a budget is the common issue that most of us face to manage a heart-healthy diet or to always get fit. Though brunch is becoming a cultural trend, following trends can add up dollars.

During hanging out with friends, everything is fine until the Belgian waffles bill arrives, for instance. The fact is, posting that photo of your closest friend sipping a Bloody Mary to Instagram certainly raised the bar, but was it really worth $25?

A good night’s sleep and a modest breakfast can keep you from forgoing the additional $25. You can add some whole or basic food to your diet to get fit and maintain a well-rounded lifestyle. Following recent reports, you can also follow a mindful eating pattern to save up your nutrients.

It’s not just that you have to go with the flow like your friends who prefer brunch. Before following any, you even can try some healthy brunch recipe that covers low sugars or salts.

Anika Bushra
Creative, strategic and collaborative professional with hands-on-experience and broad knowledge in Copywriting, Content Writing, Campaign Ideation, Feature Writing, Public health, Biochemistry, Molecular biology, Genetic engineering as well as Biotechnology. Currently working on sustainable agriculture projects and my recent mission is to discover new things related to sustainable developments


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