It is often criticized for not providing anything nutritionally interesting and we end up banning it from our diet. However, with a few wise choices, this dish can perfectly become a balanced and satisfying meal, without the guilt.
“Yes, a kebab can be healthy” assures our dietitian
The kebab is often associated with excess: generous sauces, fries on the side, huge portions… No wonder it is frequently classified among the meals to avoid. But taking a closer look at this sandwich, it all depends on the elements that make it up.
According to Vanessa Bedjaï-Haddad, dietitian-nutritionist, the kebab suffers from a bad reputation even though it can absolutely find its place in a balanced diet, provided you make the right choices.
“It is not a “forbidden” food but a combination, and as with any combination, certain elements count more than others” she explains.
Bread, meat and vegetables each have their role and can perfectly compose a complete meal.
“Bread provides energy and helps you last until the next meal. Meat, when it is of good quality and well cooked, provides a good amount of protein which supports satiety and muscle mass. Vegetables, often considered accessories, nevertheless play an essential role: they provide fiber, vitamins and volume on the plate.” explains our expert.
But what foods are the problem?
The real problem often comes from the extras that we add mechanically.
“What really tips the scales are the additions. Very fatty sauces, overly generous portions and the systematic association with fries can quickly make the meal heavy. Conversely, opting for a lighter sauce, adding more raw vegetables and avoiding the bread + fries combo completely changes the nutritional profile.”
she recalls.
One of the best alternatives is to swap the sandwich for a plate.
“The “plate” option is also one of the most interesting: meat, vegetables, a simple starch like rice or bulgur… We obtain a balanced, satisfying and consistent meal for most profiles.“.
How to choose a really healthy kebab?
To give yourself the pleasure of eating a kebab from time to time, here are the simplest and most effective choices to make it balanced:
- Choose meat that is cooked correctly and not too fatty;
- Fill the plate (or sandwich) with fresh vegetables;
- Choose a light sauce or ask for a reduced quantity;
- Avoid the bread + fries combo;
- Opt for a plate with a simple starch (rice, bulgur) if possible;
- Control portions to avoid excess calories.
There is therefore no point in considering the kebab as a definitive ban. “The idea to remember is that the kebab is not a problem in itself. It is the excesses around it that create the imbalance. When it is chosen consciously, with appropriate portions and simple accompaniments, it can become a complete and guilt-free meal” concludes our expert.