Is Kebab After a Workout a Good Idea?

What is hidden in a kebab?

Every day, almost 5 million Poles eat kebab. As a society, we love kebab to such an extent that – according to TNS OBOP research – it is currently the most popular dish eaten outside the home. Currently, kebab is the favourite take-away dish for almost 40% of Poles.

Real Turkish kebab consists of slow-roasted lamb, vegetable salad, sheep’s cheese and spices. In this version, with high-quality ingredients, it could indeed be a valuable meal. Unfortunately, the Polish version of kebab has been slightly modified and is of lower quality. The main ingredients of “Polish” kebab include a wheat roll, vegetables, meat, and sauce with an intense flavour. At first glance, it is difficult to point out something clearly “unhealthy” here – we have a source of protein (meat), carbohydrates (tortilla or roll) and vegetables. The problem, however, is primarily with the quality of the products, which often leaves much to be desired, making such kebab not a healthy and wholesome meal.

In 2023, the Agricultural and Food Quality Inspection carried out a quality control of kebabs offered in food outlets in Poland. The results speak for themselves:

• In more than half of the kebabs (54.1%), irregularities were detected related to the presence of undeclared meat in the dish (e.g. poultry in the “beef” kebab) or even the complete absence of the declared meat (e.g. the “lamb kebab” did not contain lamb).
• In almost ¾ of the tested kebabs, irregularities related to the labeling of products were found. Often, a different name for the meat than the one actually used in the dish was given (e.g. lamb kebab prepared from poultry), and the declared ingredients were replaced with cheaper equivalents (e.g. sandwich cheese instead of feta cheese). In addition, allergens were incorrectly labeled or some ingredients used in the dishes were omitted.

A notorious practice used in Polish kebab is therefore primarily the use of cheap meat of low quality and with high fat content. It is the “meat” that is the weakest point of Polish kebab in terms of its nutritional value. In one of the popular kebab meat blocks available on the Polish market, meat is only 53%, including about 16% of animal tallow. Other ingredients include:

• MSM (meat mechanically separated from the bones) – is a lower-quality meat raw material obtained from meat residues that remain on the bones after the original separation of the muscles. It contains fragments such as cartilage, skin, and other less valuable elements, which reduces its quality compared to traditional meat.
• Flavour enhancers – chemicals such as monosodium glutamate that are added to intensify the flavour of food. Flavour enhancers can increase the attractiveness of food, but they have controversial effects on health and can cause, for example, headaches and food allergies.
• Soy protein – a cheap substitute for animal protein used in industry to increase the volume of products. It is not unhealthy in itself, but it is used to boost the mass of “meat”.
• Thickeners, e.g. guar gum or carrageenan – used to give the product the right consistency. They have a controversial effect on health, especially on intestinal health.
• Maltodextrin – used as a bulking agent and stabiliser. It has a very low nutritional value and is one of the substances that are classified as added sugar to food products.
• Smoke flavouring – gives kebab meat a characteristic taste and smell, but may contain harmful substances in excess, such as benzopyrene.

Can kebab serve as a post-workout meal?

Kebab – in its simplest, minimally processed form – could be an acceptable meal, but due to the use of low-quality semi-finished products, it is usually a low-nutritional fast food. Here are the macronutrient averages for a large tortilla kebab with mixed meat and garlic sauce:

• Energy: 922 kcal
• Protein: 40 g
• Fat: 65 g
• Carbohydrates: 65 g

Kebab provides large amounts of protein, but unfortunately also a significant amount of fat, including harmful trans fatty acids and saturated fats, which, when consumed in excess, have a negative impact on health. They have a pro-inflammatory effect and are a source of the so-called empty calories. Another disadvantage of kebab is also the high salt content (although in people who train intensively the need for it may be higher). Due to its protein content, kebab may seem like a nutritious meal, but its composition still leaves much to be desired. So it is not the best choice, neither as a post-workout meal nor as part of a healthy diet.

How to improve the nutritional value of kebab? Practical advice

In healthy eating according to the 80/20 rule, there is also room for typically recreational meals, such as kebab. It will certainly not be a perfect and ideally balanced choice, but you can make it “good enough”. Here are some practical tips for kebab lovers who are looking for a healthier and less calorific option.

1. Eat in proven places

According to the already mentioned results of the quality control of kebabs, various types of irregularities were found in 81.7% of the inspected kebab outlets. So you definitely can’t expect high quality of the meal to be ensured “by itself”. If you choose a kebab outlet by accident, you are much less likely to end up in a place that offers high-quality meals. Be guided by reviews, certificates and your own “gut feeling”, being aware that the nutritional value of your dish depends primarily on the place where you buy it.

2. Pay attention to the quality and type of meat

The meat used in kebab is the least healthy and most processed element of the entire meal. Although most kebab outlets use ready-made meat blocks bought in bulk, more and more “premium kebabs” are opening in Poland, which pride themselves on self-preparing meat for the kebab they offer. It is worth looking for such places.

Be aware that “lamb kebab” is often beef or poultry with a small amount of other types of meat. If you want to improve the health quality of kebab, order a smaller portion of meat. Theoretically, poultry kebab should also be less calorific than, for example, beef or lamb one. However, this is not a rule that you can rely on 100% due to the different composition of meat blocks.

3. Give up the calorific sauce

If you want to reduce the calorie content of the kebab, give up the sauce or ask for a smaller portion. Often the kebab is poured with a distinctive sauce, which can account for up to 50% of the calorie content of the entire dish!

The least calories (and thus – poor quality fat) will be provided by ketchup-based, hot and mustard sauces. All mayonnaise-based sauces have 2 or even 3 times more kcal. Sauces in a fit version, e.g. based on natural yoghurt, are becoming increasingly common – this is the best choice if you want to reduce calories and fat in your meal.

4. Choose carbohydrate additions wisely

A carbohydrate addition to kebab is usually a roll, pita, tortilla or – in the case of kebab on a plate – fries, which substantially increase the calorie content of the meal. An in-between version is kebab in a bun. Kebab in a pita can have slightly fewer calories, and the least calories will most often be provided by kebab in a tortilla. However, it all depends, of course, on the exact type of bread and the size of the portion. Completely giving up the carbohydrate addition in kebab in favour of a larger portion of meat is not advisable. If the kebab offers a whole-grain version of a bun or tortilla – choose it. It will keep you fuller for longer and provide more fibre.

5. Take a double portion of vegetables

The healthiest element of kebab is vegetables, but sometimes their amount in the dish is negligible. Order a double portion of vegetables and the kebab will be filling, richer in vitamins and simply healthier.

6. Consider ordering meat-free kebab

If meat is the main part of your kebab craving, vegan alternatives probably won’t meet your expectations. However, consider whether choosing a vegan or vegetarian version of kebab will be a good compromise for you. It is in kebab meat that there is the most fat, artificial additives and pro-inflammatory ingredients. Replacing meat with falafel, a vegan meat substitute, or even feta or halloumi cheese, will be good for your health and improve the health benefits of your meal.

7. Read the list of ingredients carefully

Although in the classic version of kebab you only get meat, vegetables and sauce (placed in a bun, pita, tortilla or on a plate), selected outlets enrich the kebabs with other additions. Some of them may support the health benefits of the meal (vegetables, parsley, coriander, greens, pickles), while others will worsen its composition and add calories (roasted onions, extra cheese or fries). Consciously choose additions, knowing that they also affect the final composition of macro- and micronutrients in the dish.

8. Be careful what you drink with your meal

Kebab (even when ordered according to the tips above) is a large dose of calories – large ones can have up to 1200 kcal per serving. So don’t add extra calories in liquid form! Kebab is quite salty and often has a distinctive sauce, which can increase thirst. Quench it by drinking water or a zero-calorie beverage instead of one with added sugar, and you will save calories and health. Many kebab stalls also offer ayran – a Turkish drink based on yoghurt with a salty aftertaste. Ayran can enrich your meal with protein and goes well with kebab, especially if you opt for a version of the dish without sauce.

Recipe for home-made healthier kebab

Even if you follow all the tips when choosing kebab from food outlets, you are not 100% sure what you are eating. Kebab prepared at home is a completely different story – it can be not only neutral to health, but even healthy and balanced. Here is a recipe for a fit kebab that can serve as a healthy post-workout meal and more.

Ingredients (2 servings):

• 400 g of chicken thigh meat (skinless),
• 2 tablespoons of rapeseed oil,
• tomato,
• cucumber,
• 150 g of red or white cabbage,
• red onion,
• 100 g of natural yoghurt,
• 20 g of vegan mayonnaise,
• 2 cloves of garlic,
• 2 large whole-grain tortillas (or 4 small),
• Seasonings: ½ teaspoons of sweet paprika, ½ teaspoons of granulated garlic, ¼ teaspoons of ground mustard seeds, ¼ teaspoons of ground coriander, ½ teaspoons of marjoram, a pinch of ground juniper, a pinch of nutmeg, a pinch of pepper, a pinch of chili, ¼ teaspoons of rosemary, or 2 teaspoons of kebab seasoning mix.
• optional: coriander, parsley, chives, red pepper, olives, corn, pickled cucumbers.

Preparation:

1. Pour oil over the chicken meat and coat it in spices. You can leave it to marinate (for a few hours or overnight), but it is not necessary.
2. Stuff the pieces of meat tightly onto wooden skewer sticks. Don’t divide the legs into smaller pieces, but use a few skewers to thoroughly stabilise the meat.
3. Preheat the oven to 180 degrees.
4. Place a baking tray at the bottom of the oven and a wire rack above. Place the meat in the preheated oven on a wire rack. Roast for about 25-35 minutes.
5. Cut the tomato, cucumber and onion into slices. Shred the cabbage.
6. Squeeze the garlic through a press and combine with natural yoghurt to form a sauce.
7. Moisten the tortillas with water, heat in the microwave or in a skillet with the lid on.
8. Cut the roasted meat into small pieces.
9. Place the meat and vegetables on the tortilla and pour the sauce over it. Fold the bottom edge, then the left and right edges of the kebab, placing the ingredients tightly in the centre. You can wrap the kebab additionally with aluminum foil to support the structure.

Macronutrients per serving:

• Energy: 606 kcal
• Protein: 48 g
• Fat: 29 g
• Carbohydrates: 40 g

_References:

• _{Agricultural and Food Quality Inspection (IJHARS); Jakość handlowa dań oferowanych w formie kebabu [Commercial Quality of Dishes Offered in the Form of Kebab]; 21.07.2023; https://www.gov.pl/web/ijhars/jakosc-handlowa-dan-oferowanych-w-formie-kebabu, accessed on: 16.09.2024.}