Why are take away foods unhealthy? A deep dive into nutrition

October 16, 2025 •

5 min read

A 2025 study in BMC Public Health revealed that frequent online takeaway consumers had significantly poorer diet quality and an increased risk of foodborne illness. This sheds light on why are take away foods unhealthy and the serious health concerns associated with modern convenience eating.

Quick Summary

Takeaway meals are typically packed with unhealthy fats, excessive sodium, and refined carbs while lacking vital nutrients. Regular consumption is linked to obesity, heart disease, type 2 diabetes, and mental health issues.

Key Points

High in Harmful Ingredients: Takeaway meals typically contain excessive amounts of unhealthy saturated and trans fats, high sodium, and added sugars, promoting obesity and heart disease.
Lacks Essential Nutrients: These foods are often low in vital nutrients like fiber, vitamins, and minerals found in fruits and vegetables, which can lead to deficiencies and digestive problems.
Promotes Long-Term Health Risks: Regular consumption of takeaway food is strongly linked to chronic conditions such as type 2 diabetes, cardiovascular disease, and certain cancers.
Impacts Mental Health: A diet rich in processed, high-fat, and sugary foods has been associated with a higher risk of anxiety and depression.
Contains Hidden Dangers: Processes like deep-frying can produce harmful compounds, and preservatives and additives can pose additional health risks.
Fuels an Unhealthy Cycle: The hyper-palatable nature of these foods can trigger addictive behavior and train the palate to prefer unhealthy, processed options over whole foods.

The Core Nutritional Problem: Highs and Lows

Takeaway food's unhealthiness stems from a fundamental imbalance: it is engineered to be high in taste-enhancing, but unhealthy, components while being low in essential nutrients. The primary culprits include excessive amounts of saturated and trans fats, high levels of sodium, and concentrated sources of sugar and refined carbohydrates. Simultaneously, these foods are often severely lacking in dietary fiber, vitamins, and minerals that are crucial for bodily function. This nutritional deficit creates an environment where the body is overfed with calories but undernourished, contributing to weight gain and a host of chronic diseases.

The Danger of Processed Fats

Many popular takeaway items, especially those that are deep-fried, are loaded with unhealthy fats. Saturated and industrially-produced trans fats are commonly used because they are cheap, increase shelf life, and enhance the food's texture.

These fats are problematic for several reasons:

Elevated LDL Cholesterol: Trans fats, in particular, increase your levels of 'bad' low-density lipoprotein (LDL) cholesterol, which can lead to plaque buildup in your arteries.
Cardiovascular Disease: This plaque accumulation, a condition known as atherosclerosis, is a major risk factor for heart attacks and strokes.
Inflammation: A single meal high in saturated fat can increase inflammation throughout the body, which can be a trigger for other health issues.

Sodium and Sugar Overload

The flavor of takeaway food is often supercharged with high levels of sodium and sugar. Sodium is used as a preservative and flavor enhancer, while sugar provides a quick energy hit that can lead to cravings.

High Sodium Intake: Excessive sodium consumption is directly linked to high blood pressure (hypertension), which strains the heart and increases the risk of stroke and kidney disease. Studies show that people can underestimate the sodium content of a fast food meal by more than 1,000 milligrams.
Refined Carbohydrates and Sugar: The high-sugar content and abundance of refined carbohydrates cause a rapid spike and subsequent crash in blood sugar. This can promote insulin resistance over time, increasing the risk of developing type 2 diabetes. The added sugar also contributes significantly to overall calorie intake without providing nutritional value.

Nutrient Deficiencies

The lack of fiber, vitamins, and minerals in typical takeaway meals is a major concern. Takeaways rarely feature fresh vegetables, whole grains, or other nutrient-dense ingredients in adequate amounts. A frequent diet of these foods can lead to several problems:

Poor Digestive Health: The low fiber content can contribute to digestive issues like constipation and may negatively affect gut bacteria.
Lack of Essential Vitamins and Minerals: Consistent under-consumption of micronutrients like vitamins C, E, and folate can compromise immune function and overall health.
Suboptimal Health Status: Poor diet quality has been linked to a state of 'suboptimal health,' an intermediate condition between being perfectly healthy and having a diagnosed disease.

Hidden Dangers: Additives and Processing

Beyond the obvious high-fat, high-sodium profile, the intense processing involved in creating takeaway food introduces additional health concerns. Preservatives, flavor enhancers, and high-temperature cooking all contribute to the final product's unhealthiness. For example, the toxic substance acrylamide can form in starchy foods during high-temperature frying, and reused frying oils can contain carcinogenic compounds. These hidden dangers further increase the risk of serious health issues over time.

Takeaway vs. Homemade: A Clear Difference

To illustrate the health disparities, a comparison table highlights the nutritional differences between typical takeaway meals and their healthier, homemade counterparts.


Feature	Takeaway Meal (e.g., burger & fries)	Homemade Meal (e.g., lean beef burger & oven fries)
Calories	Often exceeds 1,000+ kcal per serving.	More controlled, typically 500-700 kcal.
Fats	High in saturated and trans fats from deep frying and processed ingredients.	Can be kept low using lean meat and healthy cooking methods like baking or grilling.
Sodium	Excessively high due to flavor enhancers and preservatives, often over 1,000 mg.	Can be controlled and kept low by seasoning with herbs and spices instead of salt.
Sugar	Often found in buns, sauces, and accompanying sugary drinks, causing blood sugar spikes.	Can be minimized or replaced with natural sweeteners or fruit for dessert.
Fiber	Very low, contributing to poor digestion.	High, especially with wholemeal buns, added vegetables, and salad on the side.
Micronutrients	Low in essential vitamins and minerals.	Can be packed with vitamins and minerals from fresh ingredients.

The Vicious Cycle: How Takeaways Affect Your Body Long-Term

Consistent consumption of unhealthy takeaway food sets off a chain reaction of negative health effects that can accumulate over years. The high calorie and low nutrient density lead to weight gain and obesity, which is a major risk factor for a wide range of chronic diseases. Beyond physical health, studies have found a link between a diet rich in processed foods and higher rates of anxiety and depression. The addictive nature of highly palatable junk food can train your taste buds to prefer high-sugar, high-fat options, making healthy choices less appealing.

Making Healthier Choices

Switching from frequent takeaway to home-cooked meals is a powerful step toward better nutrition. Here are some actionable tips:

Plan Ahead: Dedicate time on the weekend for meal planning and prep, which makes weeknight cooking faster and less stressful.
Batch Cook: Prepare large batches of staple ingredients like grains, lean proteins, or sauces and freeze them in portion-sized containers for quick meals.
Stock Healthy Staples: Keep your pantry and freezer stocked with quick, nutritious items like canned beans, frozen vegetables, and whole-grain wraps.
Replicate Your Favorites: Find healthy recipes that mimic your favorite takeaway foods, such as baked chicken instead of fried or homemade pizza on a whole-wheat base.
Choose Wisely When Eating Out: If you must order takeaway, look for healthier options. Ask for grilled or steamed instead of fried, and opt for extra vegetables or salad instead of fries.

Conclusion

In conclusion, the primary reason why are take away foods unhealthy is their imbalanced nutritional profile, characterized by an overabundance of fats, sugar, and salt, and a striking lack of essential nutrients. This combination, compounded by food processing techniques and additives, leads to a cascade of negative short- and long-term health consequences, from weight gain and heart disease to impacts on mental well-being. By understanding these risks and adopting simple strategies for healthier cooking and consumption, individuals can break the cycle of convenience and invest in their long-term health.

Frequently Asked Questions

Fried takeaway foods are especially unhealthy due to several factors. Deep-frying increases the calorie and fat content significantly, especially trans fats, which are known to raise bad cholesterol and increase the risk of heart disease. The high temperatures used can also create harmful compounds like acrylamide.

You can reduce your takeaway intake by planning and preparing meals in advance. Batch-cook on weekends, use kitchen tools like a slow cooker, or keep healthy staples like frozen vegetables and precooked grains on hand for quick assembly. Creating healthy homemade versions of your favorite takeaway meals can also help.

No, not all takeaway food is inherently unhealthy, but you must choose wisely. Options like salads with vinaigrette dressing, grilled chicken, or sushi can be healthier. However, many options are still high in fat, sugar, and salt, so checking nutritional information where available is recommended.

Many restaurants use processed vegetable or seed oils for frying, which are less stable at high temperatures. When repeatedly heated, these oils can break down and form harmful compounds, including trans fats, aldehydes, and polycyclic aromatic hydrocarbons, which pose significant health risks.

Yes, frequent consumption of processed, high-fat, and high-sugar takeaway food has been linked to negative mental health outcomes. Studies have shown a correlation between these diets and a higher risk of depression and anxiety.

Instead of takeaway, try quick and healthy alternatives like homemade stir-fries, oven-baked chicken or fish with roasted vegetables, or a loaded salad with lean protein. These can be prepared quickly and provide far more nutrients and fiber.

Takeaway food contributes to obesity because it is often high in calories and unhealthy fats, but low in satiating fiber, leading to a higher overall calorie intake. The high sugar and fat content can also affect appetite-regulating hormones, further contributing to weight gain.