Understanding Why are Takeaways Considered Unhealthy?

October 28, 2025 •

5 min read

Research from a 2024 study reported in The Guardian found that over 75% of popular takeaway and restaurant foods are nutritionally unbalanced, which explains why are takeaways considered unhealthy for frequent consumption.

Quick Summary

Takeaway food is often high in calories, sodium, and unhealthy fats while lacking fiber and essential micronutrients. This unbalanced nutritional profile, coupled with oversized portions, contributes to weight gain, chronic disease, and overall poorer health when consumed regularly.

Key Points

Poor Nutritional Profile: Takeaways are often energy-dense but nutrient-poor, lacking essential fiber, vitamins, and minerals.
High Salt, Fat, and Sugar: These meals are loaded with sodium, saturated fats, trans fats, and added sugars, which contribute to their high calorie count and taste.
Oversized Portions: Restaurants often serve large portions, encouraging overconsumption and leading to excess calorie intake.
Increased Health Risks: Frequent consumption is linked to a higher risk of obesity, type 2 diabetes, high blood pressure, and cardiovascular disease.
Lack of Control: Unlike home cooking, you have minimal control over ingredients and preparation methods in takeaway food.
Healthier Alternatives Exist: You can make healthier choices by opting for grilled or steamed dishes, controlling sauces, and increasing vegetable intake.

Takeaway food has become a staple of modern life, offering convenience and comfort after a long day. However, a growing body of evidence from nutrition and public health experts suggests that this convenience comes with a significant trade-off for our health. While a single takeaway meal won't derail a healthy lifestyle, frequent consumption can lead to a range of short-term and long-term health problems. The primary issue lies in the typical nutritional composition of these meals, which is often drastically different from what is prepared at home.

The hidden nutritional profile of takeaways

Most takeaway establishments, particularly fast-food outlets, prioritize taste and speed over nutritional balance. This focus results in a product that is high in energy but low in beneficial nutrients.

High in calories, low in nutrients

A central problem with takeaway food is its high energy density relative to its poor nutrient quality. Many meals are laden with refined carbohydrates and unhealthy fats but offer little in the way of essential vitamins, minerals, and dietary fiber. Studies have shown that takeaway meals can be significantly more energy-dense than home-cooked alternatives. A meal might provide a large portion of a person's daily calorie intake in a single sitting, without delivering the vitamins, minerals, and fiber needed to feel satisfied or support bodily functions.

Excessive salt, fat, and sugar

The flavour of many takeaway dishes is enhanced by excessive amounts of salt, unhealthy fats, and added sugars. This combination makes the food highly palatable and addictive but creates a nutritional nightmare for your body.

Sodium (salt): Fast food often contains much more sodium than you would use at home. High sodium intake can lead to water retention and, more seriously, elevated blood pressure, which places extra strain on the heart and cardiovascular system. A typical restaurant meal can contain nearly double the recommended daily intake of sodium.
Unhealthy fats: Trans fats and saturated fats are commonly used in fried takeaways and baked goods to enhance flavour and texture. Trans fats, which have no safe intake level, increase 'bad' (LDL) cholesterol and decrease 'good' (HDL) cholesterol, significantly raising the risk of heart disease.
Added sugars: Many drinks, sauces, and desserts in takeaway meals are packed with added sugar, providing empty calories and contributing to blood sugar spikes. Over time, this can increase the risk of insulin resistance and type 2 diabetes.

The health consequences of regular consumption

Regularly eating nutritionally poor takeaway food has been linked to several adverse health outcomes. The risks extend far beyond simple weight gain.

Weight gain and obesity

Due to their high calorie density, large portion sizes, and low fiber content, takeaways are a major contributor to weight gain and obesity. The low nutrient content means they are less satiating, often leaving you feeling hungry again soon after eating. A long-term pattern of eating more calories than your body needs leads to the accumulation of excess body fat.

Cardiovascular disease and high blood pressure

High intake of sodium, saturated fats, and trans fats from takeaway meals can significantly harm cardiovascular health. A diet rich in these components leads to increased cholesterol levels and high blood pressure, two major risk factors for heart attacks, strokes, and heart disease.

Type 2 diabetes and insulin resistance

The combination of processed carbohydrates and added sugars in many takeaways causes sharp rises in blood glucose levels. Frequent spikes can lead to insulin resistance, where the body's cells stop responding effectively to insulin. This condition is a precursor to type 2 diabetes.

Poorer mental health and inflammation

Emerging research suggests a link between regular consumption of a 'Western diet,' which is high in takeaway food, and poorer mental health outcomes. Studies have shown an association with depressive symptoms and increased inflammation, which can affect overall well-being.

Takeaways vs. home-cooked meals: a comparison

The fundamental difference between takeaway and home-cooked food is control. Cooking at home puts you in charge of every ingredient and cooking method.


Feature	Takeaway Food	Home-Cooked Meal
Control over Ingredients	Minimal control. Ingredients can be of unknown quality, containing high levels of processed additives.	Full control over quality, freshness, and type of ingredients used.
Nutritional Profile	Often high in energy density, sodium, saturated fat, and sugar; low in fiber and micronutrients.	Easily balanced with plenty of vegetables, lean protein, and whole grains.
Portion Size	Typically oversized, encouraging overconsumption and excess calorie intake.	Portions are easier to manage and tailor to individual needs.
Cooking Methods	Frequently involves deep frying and cooking with unhealthy fats.	Allows for healthier methods like grilling, steaming, or baking.
Cost	More expensive than preparing the same meal from scratch at home.	Generally more budget-friendly.

Making healthier takeaway choices

While reducing takeaway consumption is ideal, it is not always possible. There are ways to navigate menus more healthily:

Ask for modifications: Request dressings and sauces on the side to control portions. In Asian cuisine, ask for steamed rice instead of fried and choose vegetable-based dishes over deep-fried or creamy ones.
Choose grilled over fried: Opt for grilled, baked, or steamed options instead of anything deep-fried or battered. This applies to fish, chicken, and even vegetables.
Load up on vegetables: Increase the vegetable content wherever possible. In Mexican food, for instance, request extra salad, beans, or salsa and limit sour cream.
Watch the sauces: Many sauces are high in sugar and salt. Ask for lighter, tomato-based sauces over creamy ones, and use them sparingly.
Control portions: If the serving size is large, save half for another meal. Some restaurants also offer smaller appetizer or children's portions that may be a more reasonable size.

Conclusion: moderation is key

The primary reason why are takeaways considered unhealthy is their typical composition: high levels of salt, sugar, and unhealthy fats, combined with low fiber and micronutrient content. This unbalanced profile and disproportionately large portion sizes contribute to weight gain and increase the risk of chronic conditions like heart disease and diabetes. However, by understanding these pitfalls, it's possible to make more informed choices. Cooking at home provides the ultimate control over your diet, but when ordering out, opting for grilled or steamed dishes, asking for sauces on the side, and prioritising vegetables can make a significant difference to your health without giving up convenience entirely. Ultimately, a balanced approach is key, reserving takeaways for an occasional treat rather than a frequent habit.

For more resources on healthy eating, visit the British Nutrition Foundation.

Frequently Asked Questions

Regularly eating takeaway food significantly increases the risk of weight gain, obesity, heart disease, high blood pressure, and type 2 diabetes due to its high content of salt, fat, and sugar, and low nutrient density.

Not all takeaway food is inherently unhealthy, but most options are nutritionally unbalanced. Healthier choices can be made by selecting grilled or steamed items, loading up on vegetables, and managing portion sizes and sauces.

Takeaway food promotes weight gain through its high energy density and oversized portions, which lead to an excessive calorie intake. The low fiber content also means it's less satiating, causing you to feel hungry again sooner.

Home-cooked food is better because you have complete control over the ingredients, cooking methods, and portion sizes, allowing you to use fresher, more nutritious components while limiting unhealthy fats, salt, and sugar.

Yes, unhealthy takeaway habits can be reversed by gradually shifting towards healthier, home-cooked meals and making smarter choices when dining out. Many of the negative short-term health impacts can be mitigated with a return to a more balanced diet.

Some studies suggest a link between a diet high in processed takeaway foods and poorer mental health outcomes, including an increased risk of depression. This is often associated with the high sugar and saturated fat content.

To make a healthier choice, opt for grilled or baked items, choose dishes with plenty of vegetables, ask for sauces and dressings on the side, and select smaller portions where possible.