The Hidden Costs of Convenience: What Makes Takeaways So Unhealthy?
Takeaways are often a go-to for many people due to their speed and flavour, but this convenience often comes at a high nutritional price. Much of the problem lies in the cooking methods and ingredients used. A 2023 study published in Medical News Today highlighted that fast food is typically high in calories, sugar, salt, and saturated or trans fats, while being low in beneficial nutrients like fibre and antioxidants.
Takeaway food production prioritises flavour and shelf-life over nutritional value. This means excessive amounts of fat and salt are used to enhance taste, and large portions are provided to increase perceived value, encouraging overeating. These factors combine to create a perfect storm for adverse health outcomes, particularly with frequent consumption.
Impact on Your Body: Short-term and Long-term Effects
Your body reacts to the high-fat, high-sugar, and high-salt content of takeaways immediately and over time.
Short-Term Effects
- Blood Sugar Spikes: Refined carbohydrates and added sugars in takeaway meals cause a rapid increase in blood sugar levels, followed by a crash that can leave you feeling tired and hungry again soon after.
- Increased Inflammation: A single high-fat takeaway meal can increase inflammation throughout the body. For individuals with conditions like asthma, this can be particularly problematic.
- Fluid Retention: High sodium intake can lead to water retention, causing a bloated or puffy feeling.
Long-Term Consequences
- Weight Gain and Obesity: Consistently consuming high-calorie, large-portion takeaways leads to consuming more calories than you burn, which results in weight gain and increases the risk of obesity. Studies have shown a strong link between high takeaway exposure and a greater body mass index (BMI).
- Cardiovascular Disease: The high saturated and trans fat content raises 'bad' LDL cholesterol levels while lowering 'good' HDL cholesterol, significantly increasing the risk of heart disease and stroke. Research involving schoolchildren found frequent takeaway consumption was associated with higher total and LDL cholesterol.
- Type 2 Diabetes: The frequent blood sugar spikes can strain the body's insulin response system, increasing the risk of developing insulin resistance and Type 2 diabetes.
- Mental Health: Some research has suggested a link between a high intake of takeaway food and mental health issues like depression and anxiety.
A Comparison of Common Takeaways
To illustrate the nutritional differences, here's a comparison of common takeaway choices. It's important to remember that significant variations exist between establishments, but these averages provide a useful guide. For instance, a Chinese takeaway meal can easily exceed the recommended daily allowance for salt.
| Takeaway Type | Typical Calorie Range | High In | Lower In | Healthier Alternatives |
|---|---|---|---|---|
| Pizza (Large, Meat Topping) | 1,600+ kcal | Saturated Fat, Sodium, Refined Carbs | Fibre, Vegetables | Thin-base with vegetable or lean meat toppings; make your own at home with a cauliflower base |
| Indian Curry (Creamy, e.g., Korma) | 600–800+ kcal | Saturated Fat, Calories | Vegetables, Fibre | Tomato-based curries (Madras, Jalfrezi), Tandoori dishes, Dal, or plain rice over pilau |
| Chinese (Sweet & Sour Battered Pork) | 1,000+ kcal | Sugar, Salt, Fat (from deep frying) | Protein, Fibre | Steamed fish or dumplings, vegetable stir-fries, chicken chop suey, or Szechuan prawns |
| Fish and Chips | Varies widely, can be high | Fat (from frying), Salt | Vitamins, Fibre | Grilled fish, thicker-cut chips, mushy peas, and less batter |
| Kebab (Doner) | High | Saturated Fat, Sodium, Calories | Vegetables, Protein | Shish kebab (grilled skewers) with plenty of salad and a wholemeal pitta bread |
Strategies for a Healthier Approach
Reducing your takeaway consumption is a positive step for your health. Here's how you can make more balanced choices:
- Meal Planning: Plan your week's meals in advance to reduce the temptation of impulse ordering. This also helps you control ingredients and portion sizes.
- Cook Your Favourites at Home: Recreate your favourite takeaway meals at home using healthier ingredients. For example, bake your chips instead of frying them, and use lighter sauces.
- Modify Your Order: When ordering, make smarter choices. Opt for grilled or steamed options instead of fried ones. Request extra vegetables and less salt.
- Practice Portion Control: Takeaway portion sizes are often excessive. Use smaller plates and save half of the meal for later. You can also start with a salad or soup to feel fuller and reduce the amount of the main course you eat.
- Explore Healthier Cuisines: Opt for cuisines that offer naturally lighter options. Thai and Vietnamese foods, for example, have many stir-fried and steamed dishes. Japanese sashimi and miso soup are also excellent choices.
- Stay Hydrated: Drink plenty of water throughout the day. It can help you feel full and reduce the urge to order a takeaway out of boredom or mild dehydration.
Conclusion: A Balanced Perspective
To address the question of how bad are takeaways for you, the answer is nuanced. While occasional consumption is unlikely to cause serious harm, regular or frequent ordering is demonstrably linked to a range of significant health risks, including obesity, heart disease, and diabetes. This is primarily due to the high levels of fat, salt, and sugar, and the large portion sizes typical of takeaway food. By being mindful of frequency, making smarter menu choices, and actively seeking healthier home-cooked alternatives, you can significantly mitigate these risks. Ultimately, reducing your dependency on takeaways and re-engaging with home cooking empowers you to take control of your nutritional intake and safeguard your long-term health. The goal isn't to eliminate takeaways entirely but to find a balance that works for your health and lifestyle, reserving them for a genuine occasional treat.
