Kebabs, a popular takeaway originating from Turkish cuisine and arriving in Britain in the 1940s, are often perceived as unhealthy due to high fat and salt content. However, a registered nutritionist suggests that some kebab varieties can be a more balanced meal than commonly believed, provided consumers make informed choices.
Healthiest Options
The chicken shish kebab is identified as the healthiest choice on a typical menu. This option typically consists of whole cuts of marinated and grilled chicken on skewers, making it less processed than minced or compressed meats. Chicken shish is generally lower in saturated fat compared to other kebab types and is often served with a substantial salad garnish, adding fiber, vitamins, and minerals. A vegetable skewer also ranks highly, offering a variety of plant-based foods rich in fiber, vitamins, and antioxidants, though it may lack sufficient protein.
Köfte, made from minced lamb or beef mixed with herbs and spices and grilled on skewers, is considered a better choice than döner. It is generally less processed than döner meat and prepared with simpler ingredients. While it can have a higher fat content than lean chicken, it strikes a good balance between taste and nutrition.
Less Healthy Choices
Döner kebabs, often characterized by rotating columns of meat, are difficult to assess nutritionally as their composition and ingredients can vary significantly. Previous reports indicated average kebabs contained nearly a day's recommended salt limit, substantial saturated fat, and high calories. Some döner meats have been found to contain significantly more fat and skin than claimed, with one distributor fined £500,000 after its 'lamb' döner was found to be largely composed of skin and fat.
Falafel, traditionally made from chickpeas, herbs, and spices, can be a deceptively unhealthy option. While chickpeas offer plant protein and fiber, the deep-frying process often used for falafel balls or patties can absorb considerable oil, increasing calorie and fat content. Combined with wraps and rich sauces, falafel meals can become very energy-dense.
Halloumi wraps, while popular and vegetarian, are also high in fat and salt. Halloumi cheese is typically stored in brine, contributing to its salty flavor. Despite providing protein and calcium, the saturated fat and salt levels prevent it from being a top health choice.
Sauces and Sides
Sauces can significantly increase the calorie count of a kebab. Condiments like garlic mayo, chili mayo, and creamy house sauces can add hundreds of calories, primarily from fat content. Opting for smaller portions, choosing yogurt-based sauces, or using chili sauce for flavor can mitigate these extra calories. Sides such as chips also contribute substantial calories, fat, and salt.
Registered nutritionist Rob Hobson advises that the goal is not to make a kebab inherently healthy food but to improve the overall balance of the meal through smart ordering, focusing on grilled meats, plenty of salad, and being mindful of sauces and portion sizes.