Is brunch making you fat? This pancake could be 300 calories without toppings

Wellness

Is brunch making you fat? This pancake could be 300 calories without toppings

What about other popular options such as avocado toast, waffles and French toast? CNA Lifestyle got nutritionists to lay out the truth – and offer ways to make them healthier.

05 Jul 2022 06:30AM (Updated: xiii Aug 2022 05:16PM)

Going by the queues and social media pictures, those wobbly souffle pancakes are what a lot of Singaporeans are having for weekend brunch these days.

Afterwards all, who can resist that fragrant, pillowy-soft and light-as-air stack of goodness after patting on the butter and drenching it in syrup?

It'due south a yummy once-a-week treat, for sure. Only when it comes to what your body needs, this food craze may not pass muster. And you probably take an inkling that the same could be said of most brunch options at your favourite hipster cafe.

Merely just how unhealthy are your weekend brunch indulgences? And is in that location a way to make them a wee scrap healthier?

First things get-go: Yes, brunch food isn't exactly adept for you.

"They are usually abundant in unproblematic carbohydrates and fats from the cream, fried items, and processed meats such as sausages, bacon and ham," said Patsy Soh, a dietitian with Mindful Nutrition.

And that'due south non mentioning the loftier salt and sugar content from the sauces, processed proteins, and syrups, she added.

The experts that CNA Lifestyle spoke to say that there isn't any particular "worst" brunch item you lot can club as each dish has its nutritional downside; some are high in sodium, while others have sky-high sugar content.

READ: A possible weight loss strategy: Skip breakfast before exercise

Take souffle pancakes, for instance. A serving of this Instagrammable dish can clock in over 300 calories and 19.3g of sugar, according to the Spark Recipes website.

And that'south before yous even pour on the syrup; each tablespoon of syrup has almost 14g of sugar. And we're non even talking nearly that actress dollop of cream or a scoop of ice cream.

"Saccharide should contribute to no more 10 per cent of your total calorie intake, which translates into approximately 40g to 55g, or eight to 11 teaspoons daily," said dietitian Lua Chong Ying from Tan Tock Seng Hospital'south Section of Nutrition and Dietetics.

As for your fat intake, it should not exceed 35 per cent of your total calorie intake, said Lua. That means no more than 770 calories for men, and 630 calories for women.

For comparison, one tablespoon of hollandaise sauce lone has almost 80 calories of fat.

READ: If you really want a wobbly souffle pancake – hither are some places that are worth the calories

Brunch dishes that contain processed meats are another consideration as they are known to be sodium bombs. Ane bacon rash has about 192mg of sodium, while a slice of sausage has 1,020mg, said Lua.

Your recommended sodium intake? Within 5g a mean solar day, and even less (2g) if y'all have loftier blood pressure, heart failure or chronic kidney affliction, she said.

COFFEE AND BRUNCH MAY NOT BE A Proficient IDEA

What can besides affect your nutritional state of affairs is the combination of food you eat, said Lua. "Dissimilar nutrients taken together tin can raise their absorption.

"Some examples include the increased absorption of iron when taken with Vitamin C, the better intake of calcium when taken with Vitamin D, besides as salubrious oils with fatty-soluble Vitamins A, D, E and K."

And what about beverages, such as tea and coffee, or if y'all're having champagne or a bellini?

"Caffeine can reduce the assimilation of certain nutrients, such as iron," said Lua.

In fact, drinking caffeine in excess (more than three and a half cups or 350mg a 24-hour interval) while consuming an iron source, such every bit cherry meat, tin can reduce the amount of atomic number 26 absorbed by upward to 80 per cent," said Sam Miller, a nutritionist with Pure Fitness.

"A good rule of thumb is to carve up the consumption of any caffeinated drinkable and iron-containing foods by at least i hour."

We also hate to intermission it to yous but that flute of champagne doesn't go downwardly well with your brunch.

"Alcohol inhibits the breakdown of nutrients into usable molecules past decreasing the release of enzymes that digest our food," said Miller.

Worse, information technology amercement the cells in the stomach's and intestines' linings, reducing their ability to absorb nutrients. It's probably okay if you are drinking during brunch in one case a month. "Only if you are brunching with alcohol every mean solar day, it may become a trouble," said Miller.

HOW TO Make BRUNCH Nutrient Better FOR YOU

The next time you're brunching at a buffet, here'due south some food for thought before you lot social club.

SOUFFLE PANCAKES

Other than baking powder, the other ingredient that is typically used to make these pancakes rise and requite them their fluffiness are whisked egg whites.

That isn't a bad thing as egg whites are a good source of protein, said Soh, who explained that protein keeps you feeling total for longer.

Nonetheless, the pancakes are likewise heavy on refined carbohydrates, said Lua, as they are usually made with cake flour (which is regular flour with blistering pulverization incorporated) or rice flour.

"Sugar and syrup are also fundamental ingredients in a pancake recipe, which are sources of refined sugars."

If you want a healthier version of these jiggly pancakes, top them with fruits instead of cream and butter.

AVOCADO TOAST WITH EGGS

This is not a bad pick for brunch.

"Avocado is a source of monounsaturated fats – commonly known as skillful fats, while eggs contain protein and toast, carbohydrates," said Lua.

To make information technology even improve, ask for wholemeal bread and a serving of salad. And skip the processed meats such as bacon.

EGGS BENEDICT WITH HOLLANDAISE SAUCE ON TOAST

Yes, eggs are protein powerhouses just if you're drowning them in hollandaise sauce, that's non a skilful motility, said Lua.

"Hollandaise sauce contains high amounts of saturated fats also equally sodium. Try to take it in moderation."

To up your dietary fibre intake, which this dish lacks, take some fruit on the side or toast made with fibre-enhanced bread instead of white bread.

FRENCH TOAST

What makes this dish so delicious is the dusting of powdered sugar and dousing of syrup – all sources of refined sugars, said Lua.

Like the souffle pancakes, incorporating fruits into your french toast may exist a neat manner of obtaining dietary fibre for the day, she said.

CROQUE MADAME OR MONSIEUR

Whether it's "madame" or "monsieur" (both are made with rich bechamel sauce, cheese and ham but croquet madame has the addition of a fried egg), it spells lots of saturated fats and sodium for you, said Soh.

In add-on, the World Health Organization has noted links to colorectal and stomach cancers from eating processed meat, which includes ham.

Who knew a sandwich could be so dangerous?

ENGLISH BREAKFAST

A hearty appetite calls for a hearty breakfast and this certainly does the job.

But what may seem good for yous, such as the mushrooms and tomatoes, may not be depending on how they are cooked, said Lua.

"Pan-frying food may require a larger corporeality of oil than boiling, steaming, grilling, stewing, broiling or blanching," she said, referring to how the vegetables are usually prepared.

And that's not mentioning the bacon and sausages, which are loaded with carcinogenic nitrates, sodium and saturated fat, she said.

For a more consummate breakfast, you lot might be better off ordering a plain omelette or poached eggs with smoked salmon, salad and wholegrain toast on the side.

GRANOLA Bowl WITH YOGHURT

Can this seemingly good for you option go incorrect? "Granola is a proficient source of wholegrain, whilst yoghurt is a good source of protein and calcium," said Lua.

"Nonetheless, many commercially available granola and yoghurt are often flavoured with copious amounts of sugar."

For a healthier granola bowl, DIY the granola mix at dwelling.

Assembling the bowl yourself further helps you to command what you're putting into your body, such equally using obviously yoghurt for less sugar, more fresh fruit, and toasted nuts and seeds for extra fibre, and less dried fruit to lessen the sugar, said Soh.

Epps Hinume

Is brunch making you fat? This pancake could be 300 calories without toppings

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