Takeaway food has become a staple of modern life, offering convenience and comfort after a long day. However, it is often demonized for its high calorie, fat, sugar, and salt content, which is a reputation often well-deserved. While the occasional indulgence poses little threat, frequent consumption is associated with adverse health effects, including obesity, type 2 diabetes, and cardiovascular disease. So, when you're craving a night off from cooking, which meals should you approach with the most caution?
The Usual Suspects: Why Popular Takeaways Get a Bad Rap
Certain types of takeaway meals consistently rank as the unhealthiest due to their excessive energy density, high fat, and sodium levels. The nutritional profile varies significantly between different cuisines and even between individual restaurants, which makes it challenging to declare a single 'worst' meal. The typical culprits include:
- Deep-fried items: These are almost always high in calories and unhealthy fats because the food is cooked by submerging it in oil. Fried chicken, fish and chips, samosas, and spring rolls fall into this category.
- Large portions: One of the main issues with takeaways is that serving sizes are often significantly larger than a healthy single meal portion, which drastically increases calorie intake.
- Creamy and fatty sauces: Many cuisines, particularly Indian and pasta dishes, use heavy, creamy sauces laden with fat and calories. Even seemingly healthy options can be undermined by a generous serving of a rich sauce.
- High salt content: Research consistently shows that many takeaway meals contain excessive amounts of salt, which can contribute to high blood pressure.
The Contenders for the Most Unhealthy Takeaway
While a definitive answer is difficult, several popular takeaway meals repeatedly stand out as particularly unhealthy due to their high caloric and fat loads, especially when consumed as large, multi-item meals.
The Supreme Pizza Overload
With its combination of fatty cheese, processed meat toppings, and a thick, carbohydrate-heavy base, a large, stuffed-crust pizza is a top offender. Studies show that pizza can have the highest energy density of many common takeaway options. A single large pizza can contain enough calories and fat for an entire day, especially when paired with a sugary drink and a side dish.
The Indian Curry Combo Calamity
A traditional Indian takeaway often consists of a creamy, high-fat curry (like Korma or Tikka Masala), pilau rice, and a large, ghee-coated naan bread. This combination of deep-fried starters, rich sauce, and excessive carbohydrates pushes calorie counts well beyond daily recommendations, as the UK study revealed.
The Fast Food Meal Deal Nightmare
Some fast-food meal deals can be among the most egregious choices. A large combo featuring a bacon-heavy burger, a large serving of fries, and a sugary soda can easily top 2,000 calories and exceed daily fat and sodium allowances in a single sitting. The combination of processed meat, refined carbs, and sugary drinks creates a nutritional disaster.
Fried Chicken and its Fatty Friends
Deep-fried chicken, nuggets, and tenders, particularly in larger servings, are high in saturated fat and calories. Smaller pieces absorb more oil during frying, increasing their fat content even further. Adding fries, a greasy side like coleslaw, and a sugary drink amplifies the unhealthiness of the meal.
A Head-to-Head Comparison: Pizza vs. Indian Takeaway
This table illustrates the nutritional pitfalls of a typical high-fat pizza compared to a creamy Indian curry meal, based on various studies.
| Nutritional Component | Average Indian Meal (Curry, Pilau Rice, Naan) | Average Thick-Crust Pizza (Meat Toppings) |
|---|---|---|
| Energy Density | High, but portion-dependent | Highest of many takeaway categories |
| Calories | Can easily exceed a full day's needs | Very high, especially per portion |
| Total Fat | Very high, especially with creamy sauces | High, especially with high-fat toppings |
| Saturated Fat | Extremely high, up to 3x daily guidelines | Highest, especially with cheese and meat |
| Salt | Can significantly exceed daily recommendations | High salt content |
| Total Sugars | Often highest in Indian and pizza meals | High, depending on sauce and base |
How to Make Your Takeaway Healthier
Choosing a takeaway doesn't have to mean compromising your health. With a few mindful adjustments, you can make smarter choices.
- Opt for grilled, steamed, or baked: Choose cooking methods that use less fat. For example, order a tandoori dish or grilled fish instead of a creamy curry or battered fish.
- Control your sauces and dressings: Ask for sauces, dressings, and creamy dips on the side. This allows you to control how much you use and avoid excessive sugar, salt, and fat.
- Prioritise vegetables: Opt for dishes packed with vegetables, and don't be afraid to ask for extra. Adding a side salad is another great way to boost fibre and nutrients.
- Choose a smaller portion: Order an entree-sized portion, a 'thin' pizza base, or share a large meal with a friend to reduce overall calorie intake.
- Substitute wisely: Ask for steamed rice instead of pilau rice, wholemeal bread instead of white, or choose a healthier side like edamame over fried appetizers.
Conclusion: The Nuance of Takeaway Nutrition
Ultimately, the question of what is the most unhealthy takeaway does not have a single answer. It is a matter of extremes—the largest, creamiest, fattiest, and saltiest versions of popular dishes that pile on the calories. While a thick-crust, meat-loaded pizza and a creamy Indian curry combo are often prime suspects, any deep-fried meal served with large portions and rich sauces can be a nutritional minefield. By being aware of these pitfalls and making informed choices, such as opting for grilled alternatives, controlling portion sizes, and reducing reliance on fatty sauces, you can still enjoy a takeaway without derailing your diet. For those interested in the academic research on the nutritional composition of takeaway foods, a detailed study can be reviewed via Emerald Insight.
