The Great Takeaway Debate: A Nutritional Breakdown
When faced with the choice between a comforting Indian curry and a flavourful Chinese stir-fry, it's not just your taste buds that are at war. Many of us also weigh up the potential health impact, often believing one cuisine to be universally healthier than the other. However, a deeper look at cooking methods, ingredients, and preparation shows that both cuisines have healthy and unhealthy extremes, making the final decision dependent on your specific order.
The Nutritional Profile of Chinese Takeaway
Chinese takeaway is often perceived as a lighter option due to its use of vegetables and quick cooking methods like stir-frying and steaming. While this is true for many traditional dishes, modern Westernised Chinese takeaway has developed some significant nutritional pitfalls.
Potential Downsides:
- High Sugar Content: A 2008 Which? report found Chinese takeaways had nearly three times as much sugar as Indian meals, with some portions containing over 19 teaspoons. Sweet and sour dishes are particularly notorious for their high sugar content, along with sticky sauces.
- Excessive Sodium: Ingredients like soy sauce and MSG can cause sodium levels to skyrocket. High sodium intake is linked to elevated blood pressure and an increased risk of heart disease. It's wise to be mindful of dishes that rely heavily on these ingredients.
- Deep-Frying: Many popular starters and mains are deep-fried, including spring rolls, prawn crackers, and sweet and sour pork balls. This adds significant amounts of unhealthy fat and calories.
How to Make Healthier Chinese Choices:
- Choose Steamed Dishes: Steamed dumplings, steamed fish, or steamed vegetables are prepared with minimal oil and retain more nutrients.
- Opt for Stir-Fries: Look for stir-fried dishes that contain a lean protein like chicken or shrimp and plenty of vegetables. Ask for extra vegetables and less oil.
- Be Mindful of Sauces: Request sauces on the side to control your intake. Clear soups like wonton or egg drop soup are also good low-calorie starters.
- Pair with Plain Rice: Stick to plain boiled rice instead of egg fried rice to reduce calorie and oil intake.
The Nutritional Profile of Indian Takeaway
Indian cuisine is celebrated for its rich, complex flavours derived from a wide array of spices. Many traditional dishes are based on vegetables, lentils, and legumes, offering significant fibre and protein. However, the takeaway versions often take a different, more calorific path.
Potential Downsides:
- High Saturated Fat: Indian takeaway can be laden with saturated fat from ingredients like ghee (clarified butter), butter, and coconut milk, especially in rich, creamy curries like korma, tikka masala, and butter chicken. This can contribute to high cholesterol and heart problems.
- High Calorie Sides: Side dishes like naan bread and pilau rice can significantly increase the calorie count. Naan, often made with refined flour and butter, contains more calories per gram than chicken tikka masala, according to one study.
- Deep-Fried Starters: Many popular starters like samosas and bhajis are deep-fried, adding unnecessary calories and unhealthy trans fats.
How to Make Healthier Indian Choices:
- Go for Tandoori: Tandoori-cooked items, like chicken or paneer tikka, are marinated in yogurt and spices and then grilled, making them a lean, protein-rich option.
- Select Lentil and Chickpea Dishes: Dal (lentil curry) and chana masala (chickpea curry) are hearty, low-fat options that are high in fibre and protein.
- Choose Tomato-Based Curries: Opt for tomato-based curries over creamy ones. Dishes like saag (spinach-based) are also packed with nutrients.
- Swap Your Carbs: Exchange rich pilau rice for plain boiled rice and naan bread for a simple whole wheat roti.
Comparison Table: Chinese vs. Indian Takeaway (Average Order)
| Nutritional Aspect | Typical Indian Takeaway | Typical Chinese Takeaway |
|---|---|---|
| Saturated Fat | High (23.2g) | Lower (9.3g) |
| Sugar | Lower (23.8g) | High (62.3g) |
| Salt | Lower (3.6g) | Higher (4.7g) |
| Cooking Methods | Heavy on butter/ghee, deep-frying | Deep-frying, sweet/salty sauces |
| Healthier Options | Tandoori, Dal, Tomato Curries | Steamed dishes, Stir-fries, Clear Soups |
Making a Healthier Takeaway Choice
Ultimately, there is no single winner in the Chinese vs. Indian takeaway debate; the healthiest option depends on mindful selection. The key is to avoid dishes prepared with excessive oil, fat, and sugar, and instead choose meals that prioritise lean protein and vegetables.
Here are some final tips for making the best choice:
- Look for steamed or grilled options. These are almost always a safer bet nutritionally.
- Prioritise vegetables. Both cuisines offer excellent vegetable-based dishes; choose ones with light sauces.
- Be selective with sauces. Order sauces on the side or choose dishes with a naturally lighter sauce base.
- Swap unhealthy sides. Choose plain rice, whole wheat roti, or vegetable sides over pilau rice, naan, or fried starters.
- Portion control. A single main course takeaway can often contain enough for two servings. Consider splitting your meal or saving half for later.
By following these simple rules, you can enjoy the rich and diverse flavours of either cuisine without over-indulging. For more general advice on making healthier choices when eating out, the NHS provides some excellent guidance on healthy takeaways.
Conclusion
Rather than asking which cuisine is inherently healthier, the most valuable question is how to make the healthiest choice within each. Indian takeaway often carries more saturated fat, particularly in creamy sauces and sides like naan. In contrast, Chinese takeaway can be high in sugar and salt, especially in deep-fried options and sweet sauces. By prioritising dishes prepared through steaming or grilling, opting for tomato-based curries or vegetable stir-fries, and choosing plain rice or roti over rich alternatives, you can make an informed and healthy decision, whichever cuisine you choose. Enjoy your takeaway responsibly!
