Many office workers, due to busy schedules, often grab a sweet pastry or sandwich with a glass of milk tea for breakfast, unaware that this habit is silently undermining their health.

Traditional Chinese Medicine Doctor Lin Yaying, from Xinyue Traditional Chinese Medicine Clinic in Taiwan, China, warns that long-term consumption of breakfasts high in sugar and processed meats not only leads to blood sugar spikes and fatty liver but also increases the risk of colorectal cancer. More concerning, choosing to skip breakfast for weight loss can lead to even more comprehensive damage to the body.

Dangers of sweet pastries, milk tea, and processed meats

Numerous medical studies confirm that a casual breakfast of bread, sandwiches, and milk tea introduces large amounts of refined carbohydrates and sugar into the body. This rapidly increases blood sugar, and excess calories convert into accumulated fat, raising the risk of fatty liver disease. This is a core reason why many office workers, despite appearing thin, are diagnosed with moderate fatty liver upon examination.

The danger escalates if breakfast frequently includes bacon or sausages in sandwiches or hamburgers. Medical professionals confirm that chemical additives used in processing these meats increase the risk of cardiovascular disease and colorectal cancer. Doctor Lin Yaying emphasizes that a quick breakfast does not save time; in the long run, the health cost is substantial.

High cost of skipping breakfast

Many people skip breakfast when practicing the 16/8 intermittent fasting method for weight loss. Doctor Lin Yaying notes that prolonged breakfast skipping triggers the body's compensatory mechanisms, leading to four serious health risks.

First, it causes blood sugar fluctuations and physical fatigue. After a long night's sleep, blood sugar levels drop significantly. Without timely energy intake, the brain and muscles lack fuel, leading to sluggishness, drowsiness, slow reactions, mood swings, irritability, and difficulty concentrating.

Second, it reduces basal metabolic rate. When the body regularly misses the first meal of the day, its natural defense mechanism mistakenly assumes a state of starvation. To survive, the body automatically lowers its basal metabolic rate to conserve energy. This compensation makes it easier for those who skip meals to gain weight.

Moreover, intense morning hunger often leads to overeating at lunch or dinner, particularly craving high-calorie and sugary foods. Prolonged erratic eating disrupts insulin secretion, causing the body to easily store excess energy as fat.

Third, it contributes to dangerous digestive system diseases. When the stomach remains empty for too long, bile in the gallbladder is not expelled to aid digestion, leading to bile concentration and stagnation, which sharply increases the risk of gallstones. Concurrently, stomach acid continues to secrete without food to neutralize it, easily leading to gastritis, peptic ulcers, or gastroesophageal reflux.

Finally, it results in cardiovascular and metabolic problems. Many medical follow-up studies indicate that long-term breakfast skipping is closely linked to an increased risk of coronary artery disease and exacerbates insulin resistance, elevating the risk of type 2 diabetes.

Prioritize warm breakfast foods to support digestive health. Photo: Bui Thuy

Three principles for a healthy breakfast

To protect the health of busy individuals, Doctor Lin Yaying suggests three smart principles for choosing breakfast foods:

The first immutable principle is to say no to sweets, resolutely eliminating sugary drinks like sweet milk tea or boxed juices.

Second, prioritize warm foods to support digestive health. According to Traditional Chinese Medicine, warm food and drinks help protect the digestive function of the stomach and intestines, preventing raw and cold foods from reducing metabolic rate. Regardless of where breakfast is purchased, consumers should prioritize warm servings.

Additionally, adopt an eating sequence that prioritizes protein before carbohydrates. When starting a meal, drink soy milk or eat eggs first, then consume carbohydrates. This sequence helps maintain stable blood sugar levels and prolongs feelings of fullness.

Doctor Lin Yaying affirms that knowing how to eat correctly can sometimes be more effective for maintaining physique than fasting. By simply choosing the right foods in the correct order, the body will consistently maintain a stable and healthy metabolic cycle, no matter how busy work becomes. Start preparing a healthy breakfast for yourself tomorrow.

My Y (According to Yahoo TW)