The Hidden Salt in Indian Takeaways
The notion that a flavorful Indian takeaway is a treat often overshadows its nutritional profile, particularly its salt content. While the vibrant spices are what we notice, a large amount of hidden salt can be present. Several factors contribute to this, including cooking methods, ingredients, and a general lack of transparent nutritional information in the takeaway sector. Public health campaigns by organizations like Action on Salt and the British Heart Foundation have consistently highlighted the alarmingly high levels of sodium found in many restaurant and pre-prepared meals.
Why are takeaways so high in sodium?
One of the main reasons for the high salt content is its role as a flavor enhancer. For many commercial kitchens, using salt generously is a cheap and effective way to ensure a consistent and palatable taste, masking lower-quality ingredients. Furthermore, many establishments use pre-made curry bases, pastes, and concentrated sauces, which are often loaded with sodium and preservatives. Adding salty accompaniments like pickles, chutneys, and specific types of naan bread only compounds the problem. The combination of the main dish and its sides can quickly and dramatically exceed the recommended daily allowance of 6 grams of salt for adults.
The issue of labeling
Unlike packaged goods from supermarkets, most takeaway restaurants do not provide clear nutritional labeling, including traffic light systems that warn consumers of high salt, fat, and sugar content. This lack of transparency makes it incredibly difficult for consumers to make informed decisions about their meals. This issue was highlighted in a 2010 survey by Action on Salt, which found alarming salt levels in many curry products and criticized the lack of clear labeling.
How Different Dishes Compare
The salt content can vary dramatically between different types of dishes. Creamy, rich curries and sauces tend to have the highest salt and fat levels, while drier, tandoori-style dishes generally have less. This is primarily due to the butter, oil, and cream used to create the sauces, in addition to the salt. Here is a comparison of some popular dishes based on survey averages, with a key reminder that actual values will vary between restaurants.
| Dish | Salt (Average per serving, g) | Fat (Average per serving, g) | Typical Calorie Count (kcal) |
|---|---|---|---|
| Chicken Tikka Masala | 4.7 | 48 | 768 |
| Chicken Korma | High | 54 | 865 |
| Vegetable Jalfrezi | Lower | 18 | 320 |
| Chicken Biryani | Moderate | 21.5 | 519 |
| Tandoori Chicken | Lower | 4.1 | 154 |
It is important to remember that these are general figures. A single restaurant's Chicken Tikka Masala could contain nearly the entire daily allowance of salt, and these values often don't include accompaniments like naan or rice. A foot-long Subway sub, for comparison, can contain over 6g of salt with all the extras, showing how easily sodium can add up in takeaway meals.
Making Healthier Indian Takeaway Choices
Making smarter choices is essential for reducing your sodium intake while still enjoying your favorite Indian dishes. By being mindful of what you order, you can significantly lower the health risks associated with a high-salt diet, such as elevated blood pressure, heart attacks, and strokes.
Tips for a lower salt order
Here are some actionable tips for making a healthier Indian takeaway order:
- Choose Tandoori or Tikka: These dishes are grilled and often have less sauce, meaning lower fat and salt content. Just be mindful of the marinade, which can still contain salt.
- Opt for Vegetable Dishes: Dishes like vegetable jalfrezi or vegetable curry can be healthier, provided they aren't swimming in a creamy sauce. They are also packed with fiber and nutrients.
- Say no to creamy curries: Avoid or minimize creamy dishes like Korma, Pasanda, and Tikka Masala, as they are typically higher in both fat and salt.
- Choose boiled over pilau rice: Pilau rice is often cooked with butter and salt, while plain boiled rice is a much healthier, lower-sodium alternative.
- Go light on the naan: Naan bread, especially garlic or cheese naan, can be high in salt. Consider a plain chapati instead, or skip the bread altogether.
- Avoid pickles and chutneys: These condiments are often loaded with salt and sugar. Mango chutney, for example, can have a surprising amount of sugar.
- Ask for less salt: When ordering from a local, independent takeaway, you can often ask for your meal to be cooked with less salt. This simple request can make a big difference.
Home Cooking vs. Takeaway
One of the most effective ways to control your sodium intake is to cook at home. As detailed by Harvard Health, home-cooked meals are almost always lower in salt than restaurant or pre-prepared foods. Cooking from scratch allows you to use fresh spices, herbs, and low-sodium ingredients. The British Heart Foundation provides numerous heart-healthy curry recipes that use individual spices rather than high-salt pastes. By taking control of the kitchen, you take control of your health. The joy of a homemade curry is often far greater than its takeaway counterpart, both in flavor and nutrition.
Conclusion: The Final Verdict
Yes, Indian takeaways are often high in salt, frequently exceeding the recommended daily allowance. The combination of cooking practices, ingredient choices, and a general lack of transparent labeling contribute to this issue. Dishes with creamy, rich sauces and many popular accompaniments are among the biggest culprits. However, consumers are not powerless. By opting for grilled or vegetable-based dishes, choosing boiled rice over pilau, and making conscious decisions about sides and sauces, you can significantly reduce your sodium intake. Ultimately, cooking Indian food at home offers the greatest control over ingredients and salt content, but with a little vigilance, you can still enjoy a healthier takeaway meal. Here's a great source on reducing salt in your diet.
