Debunking the myth: Indian food isn't inherently unhealthy
Indian cuisine, in its traditional form, is naturally rich in vegetables, lean proteins from lentils and legumes, and a wide array of spices with significant health benefits. Spices like turmeric, ginger, and cumin possess anti-inflammatory and antioxidant properties. Home-cooked Indian meals are typically balanced and nutritious. The 'unhealthy' reputation stems from Western-style restaurant takeaways, which often adapt recipes to cater to local palates, leading to dishes high in fat, salt, and calories.
Why Indian takeaway can become unhealthy
Several factors contribute to the higher calorie and fat content found in many Indian takeaway meals:
Creamy, rich sauces
Many popular curries like Chicken Tikka Masala and Korma are made with heavy cream, ghee (clarified butter), and ground almonds, which dramatically increases the calorie and saturated fat count. While delicious, these indulgent sauces are far from the lighter, vegetable-based gravies used in traditional home cooking.
Cooking methods
Restaurants often employ cooking techniques that maximize flavor and speed, but at a nutritional cost. Deep-frying is common for popular starters like samosas and onion bhajis, and even the rice is often fried to make pilau rice. These methods load the food with unhealthy fats.
Excessive portion sizes
Takeaway portions are frequently oversized, providing more than a single person needs for one meal. This is especially true for rice and main courses. Research by Safefood found that an average Indian takeaway meal served enough food for two people.
Side dishes and condiments
It's easy to add hundreds of extra calories with side dishes. A single peshwari naan, for instance, can contain over 700 calories due to its sugary coconut, almond, and butter filling. Adding poppadoms and dips further increases the calorie and fat count.
High salt content
Takeaway Indian food is often laden with salt to enhance flavor. A single meal can easily contain a significant portion of your recommended daily salt intake. High salt consumption is linked to issues like water retention and high blood pressure.
Comparison: Traditional vs. takeaway Indian food
| Aspect | Authentic Indian Food (Home-Cooked) | Indian Takeaway Food |
|---|---|---|
| Cooking Oil | Minimal oil or ghee for tempering; often relies on spices and slow cooking. | Liberal use of oil, cream, and ghee; quicker cooking methods. |
| Sauces | Lighter, often tomato-based with yogurt; relies on spices for deep flavor. | Heavy, creamy, and rich sauces (Korma, Tikka Masala) for commercial appeal. |
| Portion Size | Modest and controlled; often paired with a greater portion of vegetables. | Generous and often designed to be shared; easy to overeat. |
| Protein Source | Balanced, often from lentils (dal), legumes, or lean meats. | Often higher quantities of meat in rich, fatty gravies. |
| Bread Choice | Simple, whole-wheat roti or chapati. | Refined flour naan, often slathered with butter or filled with sugar. |
| Nutritional Profile | Balanced, high in fiber and nutrients. | High in calories, saturated fat, and salt. |
How to make healthier Indian takeaway choices
- Opt for tomato-based curries: Choose dishes like Jalfrezi, Rogan Josh, Madras, or Bhuna, which have lighter, spicier, or tomato-based sauces, instead of heavy, creamy ones.
- Go for grilled or tandoori options: Tandoori dishes like tandoori chicken, kebabs, or tandoori paneer are marinated in yogurt and spices before being cooked in a clay oven, meaning less added fat.
- Choose lentil and vegetable dishes: Dal (lentils) and vegetable-based curries are excellent sources of protein and fiber. Examples include Dal Tadka or Chana Masala.
- Be mindful of your bread: Swap out high-calorie naan for a plain roti or chapati, which are made with whole wheat flour and contain fewer calories and fat.
- Choose boiled rice over pilau: Pilau rice is typically fried with oil, while boiled rice is a much healthier alternative.
- Control your portions: As takeaway portions can be very large, consider sharing a main dish or saving half for the next day. This helps manage your calorie intake.
- Watch your starters and sides: Avoid deep-fried starters like samosas and bhajis. For sides, stick to a simple salad or raita (yogurt-based dip) instead of calorie-heavy naans or poppadoms.
Conclusion: A balanced perspective on Indian takeaway
Indian takeaway isn't inherently unhealthy, but its commercial preparation and supersized portions often make it so. By understanding which dishes are high in fat and calories and making smarter swaps, you can enjoy the rich, flavorful cuisine without overdoing it. Prioritizing grilled or tomato-based options, choosing lighter breads and rice, and practicing portion control are key strategies for a healthier takeaway experience. Enjoying Indian takeaway in moderation, while favoring lighter home-cooked Indian meals more often, is the best approach for long-term health. For a comprehensive guide on making healthier food choices when eating out, consult resources like the Food Standards Agency's healthier catering tips.
