Takeaway food has become a convenient and comforting part of modern life. However, its reputation for being a nutritional minefield is well-deserved. While many perceive certain options as inherently worse, the reality is that the unhealthiest takeaway is not a single dish, but rather a category of food preparation defined by high levels of saturated fat, sodium, and refined carbohydrates.
The Usual Suspects: Top Unhealthy Takeaway Contenders
Experts and nutritional studies frequently point to several types of takeaways as the most nutritionally unbalanced. These are often the same dishes people crave for their high-calorie, high-palatability profile. Understanding what makes them unhealthy is the first step toward making better choices.
Pizza: The Topping-Heavy Trap
Researchers have often singled out pizza, particularly deep-pan and stuffed-crust varieties, as one of the highest contenders for unhealthiness. A single portion of pizza can have a very high energy density, leading to excessive calorie and saturated fat intake, especially when loaded with processed meats like pepperoni and extra cheese. Portion size is also a major factor, as the high calories per slice can easily lead to overeating a full pizza.
Indian Curry: The Creamy Conundrum
While Indian cuisine can be healthy, many takeaway curries are heavy with fat from ingredients like ghee, vegetable oil, and coconut milk. Creamy dishes such as korma, tikka masala, and pasanda are particularly high in saturated fats and calories. Paired with side dishes like naan bread, which is often brushed with butter, and pilau rice, the meal's fat and carbohydrate content can skyrocket.
Fish and Chips: The Fried Foundation
The classic battered fish and chips, while sometimes seen as a national comfort food, suffers from its cooking method. The deep-frying process soaks the ingredients in oil, significantly increasing the total fat and calorie content. The addition of extra salt on the chips further pushes the meal beyond daily recommended sodium levels.
Kebabs: More than Just Meat
A doner kebab is often cited for its high-calorie, high-fat content, particularly from the processed meat. While a shish kebab (grilled meat on a skewer) with salad can be a healthier choice, the typical doner kebab is loaded with high levels of calories, fat, and sodium. The addition of creamy sauces and excess bread further adds to the nutritional imbalance.
Fried Chicken: The Double Calorie Hit
Fried chicken and nuggets can be particularly unhealthy due to the deep-fried batter, which soaks up significant amounts of oil. This adds a substantial number of calories and unhealthy fats to an already fatty cut of meat. Paired with fries, it becomes a meal with very little nutritional value and an excessive calorie count.
Why Takeaway Food is Generally Unhealthy
Several factors contribute to the overall nutritional imbalance of most takeaway meals, extending beyond just the headline offenders.
- Excessive Oil, Salt, and Sugar: Most takeaway dishes rely heavily on these three ingredients to enhance flavor, leading to very high levels of fat, sodium, and calories.
- Processing: Many of the ingredients, from the meat products to the sauces, are highly processed and contain preservatives, trans fats, and artificial additives.
- Portion Distortion: Takeaway meals are notoriously large, encouraging overeating and a high caloric intake in a single sitting.
- Low Nutrient Density: They are often low in essential nutrients like fiber, vitamins, and minerals, which are typically found in fresh fruits and vegetables.
- Calorie-Dense Combinations: Ordering a 'meal deal' with a burger, fries, and a soft drink dramatically increases the kilojoules and overall unhealthy components of the meal.
Making a Smarter Choice: Healthy Takeaway Alternatives
While the unhealthiest choices are plentiful, most cuisines offer better options. Making smarter ordering decisions can significantly improve the nutritional value of your meal.
- Chinese Food: Opt for steamed dumplings, steamed fish, or chicken chop suey with boiled rice instead of crispy fried items, prawn crackers, and egg-fried rice.
- Indian Food: Choose tomato-based curries like jalfrezi or madras over creamy kormas or masalas. Tandoori-cooked meat or lentil dhal with plain rice is a much healthier alternative.
- Pizza: Go for a thin-crust pizza with vegetable or lean meat toppings and ask for half the cheese. Avoid stuffed crusts and high-fat meat toppings.
- Kebabs and Burgers: Choose a shish kebab or grilled chicken skewers with salad. For burgers, opt for a single-patty 'naked burger' with extra salad and no mayo or cheese.
- Fish and Chips: Select grilled or breaded fish instead of battered and have mushy peas or salad on the side. Thicker-cut chips absorb less fat.
Comparison of Common Takeaway Components
| Item (Approximate Nutritional Values) | Fat (g) per 100g | Calories (per portion) | Sodium (mg) per 100g | Key Concerns |
|---|---|---|---|---|
| Doner Kebab | ~16.2g | ~924 kcal | N/A | High saturated fat, processed meat |
| Average Pizza (Whole) | ~11g | ~871 kcal | High | High fat, salt, and portion size |
| Fish and Chips | ~9.42g | ~595 kcal | High | Fried batter, excessive salt |
| Fried Chicken & Fries | High | >1000 kcal | High | Deep-frying, fat absorption |
| Creamy Indian Curry | High | >800 kcal | High | Ghee/coconut milk, high fat/sugar sauce |
Note: Nutritional values vary widely by outlet and preparation method.
The Long-Term Consequences of Unhealthy Takeaways
Beyond immediate weight gain, regular consumption of unhealthy takeaways can have serious long-term health consequences. A diet high in saturated fats, trans fats, sodium, and refined carbohydrates can increase the risk of several chronic conditions, including:
- Obesity: Excessive calorie intake from large, energy-dense meals is a primary driver.
- Cardiovascular Disease: High fat and sodium content contributes to increased cholesterol and blood pressure.
- Type 2 Diabetes: Frequent consumption of sugary and refined carb-heavy foods can lead to insulin resistance.
- Inflammation: Unhealthy fats can trigger inflammation throughout the body.
- Mental Health Issues: Studies have linked an unhealthy diet to an increased risk of anxiety and depression.
Conclusion
While there is no single definitive answer to which is the most unhealthy takeaway, the biggest offenders are typically deep-fried, creamy, and loaded with processed meats and excessive salt. The convenience and high-palatability of these foods often make them the go-to choice, but they come at a significant cost to your health. By being mindful of preparation methods, opting for lighter alternatives like grilled meats, vegetable-based sauces, and thin crusts, and controlling portion sizes, you can still enjoy a takeaway meal occasionally without completely derailing your nutritional goals. Educating yourself on the nutrient content, and choosing dishes that are steamed, grilled, or vegetable-based, can help you maintain a healthier diet while still indulging in the occasional treat.
