Understanding What Makes Takeaways So Unhealthy

December 28, 2025 •

4 min read

According to a 2024 study reported in The Guardian, more than 75% of popular takeaway food is unhealthy due to excessive amounts of fat, salt, and sugar. Understanding what makes takeaways so unhealthy is the first step toward making more informed dietary choices that benefit your long-term health.

Quick Summary

Takeaway food is often high in calories, unhealthy fats, and sodium, while being low in nutrients and fiber, leading to weight gain and chronic health risks over time.

Key Points

High in Fat, Salt, and Sugar: Takeaways are intentionally loaded with high levels of fat, sodium, and hidden sugars to maximize taste, often exceeding recommended daily limits.
Oversized Portions: Large portion sizes in takeaway meals can lead to overeating and excessive calorie consumption, which contributes to weight gain and obesity.
Low Nutrient Density: Takeaway food is typically low in essential nutrients like fiber, vitamins, and minerals, as it lacks sufficient quantities of fresh fruits and vegetables.
Health Risks: Regular consumption can increase the risk of serious long-term health issues, including heart disease, type 2 diabetes, and high blood pressure.
Homemade vs. Takeaway: Cooking meals at home gives you complete control over ingredients, portion sizes, and cooking methods, resulting in a much healthier and often more affordable alternative.
Choose Smarter: When ordering, opting for grilled, steamed, or vegetable-heavy dishes over fried or battered items can help reduce the unhealthy impact of takeaways.

The Core Nutritional Imbalance

At the heart of the issue, most takeaway meals suffer from an imbalanced nutrient profile. They are engineered for maximum palatability, which often means being loaded with ingredients that trigger the brain's reward system. This makes them highly appealing but comes at a significant nutritional cost.

Excessive Fats, Salts, and Sugars

Restaurants and takeaway vendors use generous amounts of fat, salt, and sugar to enhance flavor and shelf-life, often far exceeding daily recommended limits. This practice has immediate and long-term consequences for your health.

High Fat Content: Many popular takeaway items are deep-fried or prepared with excess oils. These cooking methods drastically increase the meal's total fat and saturated fat content. Consuming high levels of saturated fat can raise your LDL ('bad') cholesterol, increasing your risk of heart disease.
Excessive Sodium: A high sodium intake is a trademark of many takeaway meals, from Chinese stir-fries to pizzas. High sodium can cause fluid retention and is a major contributor to high blood pressure, placing significant strain on your heart and cardiovascular system.
Hidden Sugars: Beyond obvious sugary desserts and drinks, many savory takeaway dishes and sauces contain added sugars to balance flavors. These hidden sugars contribute to extra calories without providing any nutritional value and can lead to blood sugar spikes.

Large Portions and Nutrient-Poor Ingredients

Takeaway portions are often oversized, encouraging overeating beyond the point of satiety. This, combined with the low nutritional density of the ingredients, creates a cycle of excessive calorie consumption with minimal health benefits.

Low Fiber and Nutrients: Takeaway meals are notoriously low in fiber and essential nutrients like vitamins and minerals, which are typically found in fresh fruits and vegetables. A low-fiber diet is linked to digestive problems and can affect your gut health.
Processed Ingredients: To ensure consistency and extend shelf-life, many takeaways rely on processed ingredients and additives. These can include preservatives, artificial flavorings, and trans fats, which have been linked to a number of adverse health outcomes.

The Health Consequences of Regular Consumption

Regularly eating takeaway food can lead to a cascade of chronic health problems. These effects are well-documented and range from metabolic issues to mental health concerns.

Potential Long-Term Health Risks:

Obesity and Weight Gain: The high caloric density of takeaways, especially when paired with large portion sizes, makes weight gain and obesity a significant risk for regular consumers.
Type 2 Diabetes: Frequent blood sugar spikes from meals high in refined carbohydrates and sugars can lead to insulin resistance and increase the risk of developing type 2 diabetes.
Cardiovascular Disease: High intake of saturated and trans fats, along with excess sodium, directly contributes to cardiovascular problems, including high blood pressure and heart disease.
Digestive Issues: A lack of fiber can lead to constipation, while the high fat content can cause indigestion and bloating.
Mental Health: Some studies have shown a link between unbalanced, processed diets and poorer mental health outcomes, including an increased risk of depression and anxiety.

Takeaway vs. Homemade: A Nutritional Comparison

To highlight the stark differences, here is a comparison between a typical takeaway meal and a healthier, homemade version.


Feature	Typical Takeaway Meal	Healthier Homemade Version
Calories	Often exceeds daily needs in a single meal (e.g., >1000 kcal).	Easily controlled to fit within daily caloric goals (e.g., 500-700 kcal).
Saturated Fat	Very high, especially in fried options like burgers, fried chicken, or some curries.	Significantly lower, using less oil and healthier cooking methods like baking or grilling.
Sodium	Extremely high due to heavy seasoning and processed sauces.	Controlled by adding small amounts of salt and natural herbs for flavor.
Hidden Sugars	Prevalent in sauces, marinades, and sides.	Can be completely avoided or replaced with natural sweeteners.
Portion Size	Often large, promoting overeating.	Easily managed to match dietary requirements.
Fiber Content	Low, due to limited fresh vegetables and whole grains.	High, from fresh vegetables, legumes, and whole grains.
Additives	Can contain various artificial preservatives and flavor enhancers.	Free from artificial additives, relying on fresh, whole ingredients.

Conclusion

While the occasional takeaway is unlikely to cause significant harm, frequent consumption of these high-calorie, low-nutrient meals poses considerable health risks. The core issues lie in the excessive amounts of unhealthy fats, salts, and sugars, combined with large portion sizes and a lack of essential nutrients and fiber. Taking control of your health means understanding these factors and opting for homemade meals more often, allowing you to manage ingredients and portion sizes effectively. If you do choose to get a takeaway, making healthier menu choices can significantly mitigate the negative impact on your well-being.

For more detailed information on food additives and health, read Healthline's guide: Fast Food's Effects on 8 Areas of the Body.

Frequently Asked Questions

The main problem is the consistently high intake of calories, unhealthy fats, salt, and sugar combined with a lack of essential nutrients and fiber. This can lead to weight gain, high blood pressure, and an increased risk of chronic diseases over time.

Not all takeaways are created equal, but many popular choices have an imbalanced nutrient profile. Some restaurants now offer healthier options like grilled chicken skewers or vegetable-based dishes. Choosing carefully and asking questions about ingredients is key.

Larger portions encourage you to eat more than your body needs, leading to excessive calorie consumption. This can disrupt your body's natural hunger cues and contribute to weight gain and obesity.

Yes, an unbalanced diet high in processed foods and low in essential nutrients has been linked to mental health issues. Some studies suggest a connection between poor diet and increased risks of anxiety and depression.

Yes, preparing your own meals at home is the best alternative. Cooking at home gives you complete control over ingredients, oil, salt, and portion sizes. Many 'fakeaway' recipes mimic popular takeaway dishes in a healthier way.

You can make healthier choices by opting for grilled or steamed options instead of fried ones, requesting less salt and sauce, and adding a side of steamed vegetables to your meal. Choosing healthier alternatives like boiled rice over fried rice is another good strategy.

Immediately after, you might experience a spike in blood sugar, fluid retention due to high salt, and increased inflammation. In the long term, frequent consumption can negatively impact your heart, liver, and digestive system.