They are the takeaways doctors don’t want their patients to eat - packed with high fats, unhealthy refined carbohydrates and which send blood sugar levels soaring - to be followed by a huge crash. When we get to the weekend most people start thinking of one thing - what shall we order up on Saturday night for a day off cooking.
But choosing the right thing is crucial, say doctors, reported the Telegraph, to avoid setting your health back in a big way. Obesity is soaring with the Health Survey for England 2021 estimating that 25.9% of adults are obese and a further 37.9% are overweight but not obese. Obesity is usually defined as having a body mass index (BMI) of 30 or above.
Obesity is linked to loads of serious health conditions including cancer, heart failure and diabetes. Tam Fry of the National Obesity Forum said a lot of the problem was caused by ‘a generation which has grown reliant on highly processed foods and regular takeaways’. Last year the World Health Organisation said that a “Deliveroo culture” fuelled by the pandemic could make Britain the fattest nation in Europe within a decade.
Jo Cunningham is a registered dietitian, nutritionist and founder of Green Light Nutrition said Chinese takeaways are the worst: “There is a lot of sugar and salt in many of the sauces. Even something like egg fried rice is fried in oil, not steamed.”
“Any foods which combine high levels of salt, sugar and fat can have an impact on health, particularly when eaten in excess.
“Salt for example, can increase blood pressure. A lot of takeaway food also contains high levels of refined carbohydrate, such as white rice or chips, which quickly raises blood sugar levels and is followed by a crash. High-fat diets are linked to obesity and inflammation. Over time obesity carries health risks including Type 2 diabetes, heart disease and it is linked to certain cancers.
“Many takeaways offer little in the way of fibre either, so they are not beneficial for gut health. Processed meat, such as ham or salami, is carcinogenic, and the World Cancer Research Fund recommends avoiding it.”
One expert said there were things on the menu in a Chinese which are more healthy. Rhiannon Lambert is a registered nutritionist, author of The Science of Nutrition, and founder of Rhitrition and said: “Choose grilled, baked, steamed or stir-fried dishes that have lean meat, seafood, tofu or beans instead of fatty meat, cheese or cream and also that have vegetables, whole grains, salad or fruit,” she says. “Tomato-based sauces are better than creamy ones.”
“Even a plain portion of chips and gravy can be healthier if you opt for the thick chip shop version rather than thin French fries, which absorb more oil, and add some fibre by having them with baked beans or cooking your own peas instead of ordering mushy peas.”
Jo Cunningham also had advice in Chinese takeaways - and also doner kebabs: “If you really fancy Chinese food, opt for steamed dumplings or dim sum instead of prawn toast or spring rolls. Grilled fish or something in breadcrumbs is better than deep-fried fare. If you’re choosing a kebab, have lamb shish or chicken breast instead of donner meat.” Rice is always better than chips.
“When something is deep fried, you’ll be getting more inflammatory saturated fats which are associated with cardiovascular disease and increased cholesterol,” says Cunningham. “What’s inside the dumpling, for example, will make a difference to the overall calorie intake and a vegetable one would be my choice for fibre, vitamins and minerals and fewer calories.” She said she asks for the chicken in sweet and sour without the batter.
The sauces should be avoided too - as they are generally very high in salt and sugar.
On Indian food Rhiannon Lambert said avoid chicken tikka masala and chose rice or bread - not both: “Indian can actually be a good option if you choose smartly. For example, choosing a chicken shashlik, which is chicken marinated in spices and cooked in a clay oven with tomato and peppers, or a dhal which is rich in fibre.
“Items like green papaya salad, tom yum soup, and Thai curries are often cooked from scratch with fresh ingredients and lots of vegetables. The simplest way to make any kind of takeaway healthier is to eat more vegetables and salads alongside it. This will help fill you up and increase the nutrient content.”
Jo Cunningham added: “A takeaway or fast food is never going to be as healthy as cooking yourself, but it can have a place in a healthy balanced diet. It is fine in balance and in moderation.”
