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Is having brunch healthy?

The concept of brunch has been popularized in recent years as a relaxed Sunday morning activity. The delicious combination of breakfast and lunch dishes, along with a refreshing cocktail, makes brunch a favorite for many. However, some people question whether having brunch is actually a healthy choice. With so many indulgent options, it’s easy to see why people might be concerned. In this article, we will dive into the nutrition aspect of brunch and determine whether it’s a healthy choice to integrate into your weekend routine.

What are the benefits of having brunch?

Brunch Plates

Brunch is a popular meal that combines breakfast and lunch and is usually consumed during the late morning or early afternoon. Brunch is a social activity that allows people to relax and enjoy a leisurely meal with friends and family. However, many people wonder if this meal is healthy or not. In this article, we will examine the benefits of having brunch.

1. Brunch can provide essential nutrients

Brunch can provide a well-rounded meal that includes essential nutrients such as protein, carbohydrates, and healthy fats. Many brunch dishes feature eggs, which are a great source of protein. Other brunch foods like toast, oatmeal, and fruit can provide complex carbohydrates and plenty of fiber.

2. Brunch can help regulate your appetite

Eating brunch can help regulate your appetite throughout the day. If you skip breakfast, you may feel hungry throughout the morning and make unhealthy food choices. By having brunch, you can regulate your appetite and make healthier choices throughout the day.

3. Brunch can improve your mental health

Enjoying a leisurely brunch with friends and family can improve your mental health. Avoiding stress and taking time to relax can improve your mood and reduce anxiety.

4. Brunch can be a low-stress way to socialize

Unlike dinner parties, brunch is typically a more relaxed and low-stress way to socialize. Less pressure to dress up and prepare elaborate dishes allows guests to connect more easily and enjoy each other’s company.

5. Brunch can promote creativity

Many brunch dishes are highly creative and allow chefs and home cooks to experiment with unique flavor combinations. Trying new and inventive dishes can promote creativity and inspire new culinary ideas.

6. Brunch can support local businesses

Many cafes and restaurants specialize in brunch and provide a wide range of flavorful dishes. Supporting these local businesses can help boost the community and promote entrepreneurship.

7. Brunch can help you relax and recharge

Taking time out of your busy day to enjoy brunch can help you relax and recharge. It can be a great way to detach from technology and enjoy simple pleasures like good food, conversation and time spent outdoors.

8. Brunch can help manage a hangover

After a long night of drinking, the thought of a greasy brunch can be very appealing. Brunch provides the perfect opportunity to indulge in comfort foods that can help ease a hangover.

9. Brunch can aid in weight loss

Having brunch can aid in weight loss by preventing overeating later in the day. Skipping breakfast can lead to snacking and overeating later on. Having brunch can prevent this by ensuring you have a satisfying meal early in the day.

10. Brunch can help you bond with your family and friends

Taking time to enjoy brunch with loved ones can help strengthen your relationships and create memories. Brunch is an ideal time to catch up with family and friends and build lasting connections.

In conclusion, having brunch can provide a range of health benefits such as essential nutrients, appetite regulation, improved mental health, and relaxation. Along with the social and creative benefits, brunch can be a highly enjoyable and beneficial meal overall.

Why Brunch Can Be Unhealthy

Brunch is often treated more as a social event rather than a nutritious meal. As a result, many brunch dishes are high in calories, sugar, and fat. Here are ten reasons why you should be cautious about making brunch a regular habit.

High Caloric Content

High Calorie Foods
Many brunch dishes can be very high in calories, which can lead to weight gain and other health problems. For example, a single serving of pancakes and syrup can contain over 800 calories. Mimosas and other brunch cocktails can also contribute to a high caloric intake.

High Sugar Content

High Sugar Foods
Brunch dishes often contain a lot of sugar, which can cause blood sugar spikes and lead to weight gain. For example, many baked goods like muffins, scones, and cinnamon rolls are loaded with added sugars.

High Fat Content

High Fat Foods
Brunch dishes like eggs Benedict, quiches, and breakfast burritos can contain large amounts of saturated and trans fat. These fats can increase your risk of heart disease and other health problems.

Processed Foods

Processed Foods
Brunch dishes like breakfast sausages, bacon, and hash browns are often highly processed and contain added preservatives and sodium. These ingredients can increase your risk of high blood pressure, heart disease, and other health problems.

Skipping Other Meals

Skipping Meals
Many people skip breakfast or lunch in anticipation of a big brunch, but this can lead to overeating and a high caloric intake. It’s important to maintain a balanced diet throughout the day.


Brunch buffets and bottomless mimosa specials can encourage overeating and excessive drinking. It’s important to practice moderation and avoid overindulging.

Limited Nutritional Value

Low Nutritional Value Foods
Many brunch dishes are nutritionally deficient and lack essential vitamins and minerals. It’s important to choose brunch dishes that are high in protein, fiber, and other nutrients.

Gastrointestinal Distress

Gastrointestinal Problems
Brunch dishes like spicy breakfast burritos and greasy hash browns can cause gastrointestinal distress, including nausea, bloating, and stomach pain.

Alcohol Consumption

Drinking Alcohol
Brunch cocktails like mimosas and Bloody Marys can contain high amounts of alcohol and lead to overconsumption. It’s important to limit your alcohol intake and drink plenty of water.


Expensive Restaurants
Brunch can be an expensive meal, especially if you’re dining out at a trendy restaurant. It’s important to budget for brunch and be mindful of your spending.

Bad Side of Brunch for Your Health

Despite the many benefits of brunch, it is important to note that indulging in this meal frequently may have some negative impacts on your health. Below are negative effects of having brunch on your health:

1. Weight gain

Based on recent studies, consuming a large, calorie-dense meal in the middle of your day can result in significant weight gain over time. Overindulging in high-fat, high-calorie brunch dishes can quickly tip your calorie consumption into excess.

To avoid weight gain, it’s wise to start having brunch with a low-fat, protein-rich dish. Try scrambled eggs with spinach or avocado toast with turkey bacon.

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2. Increase in Cholesterol Levels

A high-fat brunch, particularly those that include fried or fatty foods such as sausages, bacon, waffles and pancakes, could lead to high cholesterol levels. Increased cholesterol levels increase your risk for health problems like heart diseases.

It’s important to choose healthy options from the menu such as fruit salad and oatmeal or a whole wheat bagel with smoked salmon. It’s also healthier to choose poached or boiled eggs compared to fried eggs and avoid adding too much fat when cooking.

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3. Increased chances of Overeating

People who tend to skip breakfast may tend to overindulge during brunch, where the choice is more extensive. Furthermore, it’s easy to overeat when eating brunch because it’s social and the atmosphere encourages merriment and relaxation.

Develop your self-awareness when consuming brunch, slow down and savor the flavors of your food. Instead of overindulging, ask for a takeaway container, so you can bring home the leftovers when you feel full.

overeating image

4. Increased sugar intake

Going overboard with maple syrup on waffles or pancakes, drinking sweet cocktails could result in higher sugar levels. High sugar consumption could lead to weight gain, diabetes, inflammation, and other health problems.

Instead of maple syrup, try unsweetened yogurt with berries or peanut butter on whole wheat toast. Go for mimosa, which is made of Champagne and orange juice and has a lower sugar level than other alcoholic drinks.

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5. Causing Nutritional Deficiencies

Brunch, which usually includes some form of carb and protein can cause a deficiency of other essential nutrients like vitamins, minerals, and fiber. Depending on the choice you make, you may neglect vital nutrients or accidentally consume too little healthy value.

Try to avoid any processed foods and opt for fresh fruit or vegetables. Choose whole grain bread instead of white bread and vegetarian dishes that emphasize leafy greens for a more balanced diet.

essential nutrients image

Before Brunch After Brunch
Skipping breakfast Overeating during brunch
Low nutrient intake Increased cholesterol levels
Poor eating habit Increased chance of weight gain
Increase in sugar intake


Having a healthy brunch can be beneficial for your health by providing essential nutrients, resulting in better digestion, and even raising your mood. However, eating too much of the wrong thing or skipping breakfast and overeating can reverse that positive trend, leading to an increase in weight gain, cholesterol levels, and sugar intake.

To reap the benefits of brunch without putting your health at risk, choose egg-white omelets, fresh fruit, whole grain bread, and unsweetened yogurt. Healthy eating habits and portion control are the key to a healthy brunch.

Brunch lovers rejoice! Eat This, Not That asks the question, “Is having brunch healthy?” and provides expert answers and advice on the topic.

Brunch, Delicious & Healthy!

Thanks for reading! Brunch, when done right, can be a healthy and delicious meal option. Focus on choosing whole foods, incorporating plenty of fruits and vegetables, and balancing your plate with protein, healthy fats, and complex carbohydrates. Don’t forget to indulge in moderation and enjoy the company of loved ones. Remember, a healthy lifestyle is all about balance and finding what works for you. We hope you visit us again soon for more helpful tips on living your best life. Cheers to brunching the right way!

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