worry about eating too many takeaways

We've all encountered those moments when a grueling day leaves us with an empty fridge, cooking appears laborious, and the most apparent remedy emerges: opting for a takeaway.

Takeaways have a tendency to transition from being an infrequent treat to becoming a regular emotional support, often enjoyed twice a week. Consequently, it becomes necessary to contemplate the potential consequences: even if the external reflection remains unaltered, does the repetitive reliance on takeaways pose any adverse effects?

Scientific evidence suggests a potential association between excessive takeaway consumption and weight gain, although the nature of this relationship is multifaceted. A recent study conducted in 2022 discovered a correlation between the consumption of takeaway-style food within the 24-hour period prior to the survey and an increased body mass index (BMI) among the participants. However, it is essential to approach these findings with caution, as the study did not establish causation, leaving unanswered questions about whether frequent takeaway consumption contributes to weight gain or if individuals who are already overweight are more inclined to consume takeaways. Notably, research indicates that residing in close proximity to takeaway outlets, especially along commuting routes or near workplaces, can exert an influence on body weight, as exposure to such establishments often presents enticing temptations.

Takeaway food's allure can be attributed to its high fat and salt content, which are both inexpensive ingredients known for their palatability, thereby increasing the likelihood of repeated orders. Nutritionist and founder of Intelligent Weight Loss, Kim Pearson, highlights that prominent food companies invest significant efforts in identifying ingredient combinations that enhance the addictive appeal of their food, leading to over consumption. Pearson explains that highly processed options like refined carbohydrate-laden pizzas with added fats and salt are far easier to overindulge in compared to a serving of vegetables or a salad. This distinction in food composition contributes to the appeal and overeating tendencies associated with takeaway meals.

Takeaway pizza, in particular, presents a caloric density that is often underestimated. A single slice of takeaway pizza can range from 250 to 350 calories, and it is easy to unintentionally consume multiple slices. This can lead to a significant calorie intake without realizing it. Furthermore, junk food, including takeaway options, has been suggested to have addictive qualities due to the combination of salt, fat, and sugar, which makes it difficult to stop eating.

On a positive note, there is no inherent harm associated with monosodium glutamate (MSG), the umami-flavored enhancer commonly used in Asian cuisine. Many studies that claim negative effects of MSG often employ doses that are unrealistic and not typically encountered in regular cooking scenarios. Therefore, concerns about MSG's adverse impact should be interpreted with caution, considering the dosage used in such studies.

The nutritional composition of takeaway food is a concern due to the quality of ingredients used. Highly processed ingredients and additives, along with refined and nutrient-poor carbohydrates, are commonly found in takeaways. Additionally, deep-fried foods cooked in refined seed oils at high temperatures are prevalent. Kim Pearson, a nutritionist and founder of Intelligent Weight Loss, emphasizes that takeaway providers are unlikely to use free-range, organic meat. Instead, they are more inclined to utilize lower-quality, factory-farmed meat. This raises concerns about the nutritional value and sourcing practices associated with meat used in takeaway meals.

The sourcing and rearing practices of animals used in takeaway food have broader implications beyond animal welfare. Research indicates that grass-fed beef, which is raised in more favorable conditions, generally exhibits a superior fatty acid profile and higher antioxidant content compared to grain-fed beef. It is worth noting that while there is some evidence suggesting that stressed animals may have a negative impact on taste, it is less conclusive whether this translates into any discernible effect on their nutrient composition. Therefore, the quality of the meat used in takeaway meals can influence not only ethical considerations but also the nutritional value and potential health benefits associated with consuming such products.

So, what is the – ah-ha – takeaway message? when it comes to enjoying the occasional takeaway, it is important to make informed choices. Nutritionist Kim Pearson advises considering the options available, particularly with regards to meat selection. In general, beef and lamb are typically less likely to have undergone intensive rearing practices compared to chicken or pork. It is advisable to avoid factory-farmed and processed meats such as chicken nuggets or pork products like pepperoni or pork balls. Instead, opt for unprocessed meat, such as lamb chunks in curries or beef in stir-fries, which offer a better nutritional profile. By making mindful choices about the type of meat included in your takeaway, you can enhance both the taste and healthfulness of your meal.

When it comes to selecting healthier options from a takeaway menu, it is wise to be cautious of certain choices that tend to be less nutritious. Deep-fried foods and dishes smothered in high-sugar sauces are often the culprits. For Chinese cuisine, consider opting for steamed dumplings, grilled fish, or soup, as these choices are generally lighter and lower in unhealthy fats. When indulging in Indian food, it is advisable to moderate the consumption of naan bread while focusing more on the side dishes, which often offer a greater variety of flavors, provide a greater sense of satiety, and pack more nutrients. As for pizza, choosing non-branded or local establishments can be a preferable option since they often prepare their pizzas fresh to order, utilizing ingredients with fewer additives. By making these mindful selections, you can enjoy your takeaway while prioritizing healthier and more nourishing alternatives.

In addition to considering healthier choices within popular takeaway options, it can be beneficial to explore alternative cuisines that offer a range of nutritious and flavorful dishes. Vietnamese cuisine, for example, provides enticing options such as green papaya salad, summer rolls, braised or grilled sea bass, and an assortment of greens for side dishes. Lebanese cuisine offers a variety of delectable alternatives as well, including tabouleh salad, aubergine and tomato dishes, lamb shish kebab, and lentil soup. These culinary choices incorporate a diverse array of ingredients and cooking techniques that can contribute to a well-balanced and satisfying meal. By venturing beyond traditional takeaway options and embracing these alternative cuisines, you can expand your palate while enjoying a nutritious and flavorful dining experience.

To further promote healthier eating habits, it is advisable to limit the frequency of takeaway consumption. This can be achieved by strategically modifying your daily routines, such as altering your commute to minimize exposure to tempting eateries, keeping menus out of sight, and removing food delivery apps from your phone. By consciously adopting these measures, you can reduce the ease of accessing unhealthy food options and encourage yourself to default to healthier alternatives when seeking convenience. Taking proactive steps to prioritize your well-being when faced with choices will contribute to cultivating a more balanced and health-conscious approach to takeaway consumption.