What if your guilty pleasure could actually be good for you?
Yes, we’re talking about shawarma. That juicy, flavourful wrap you crave on late nights or lazy weekends. You might be surprised to learn that there are actually some amazing health benefits of eating shawarma. Before you ditch your diet plan, read this article to learn why shawarma might be doing more good than you think.
Shawarma is a kind of sandwich that comprises meat (of any type), vegetables, and sauce wrapped in a loaf of pita bread.
It is rich in nutrients and can serve as a dish or a snack. Beyond its taste, Shawarma has a nutritional punch, making it a versatile dish or snack.
Q: Is Shawarma healthy?
A: Yes, Shawarma is a balanced meal because it contains important vitamins, minerals, protein, and healthy fats.
However, moderation is key, as excess consumption may lead to increased sodium, saturated fat, and calorie intake. Homemade options allow for healthier ingredient control.
Although the process of making shawarma and the sauce are the same in Nigeria, the type of shawarma depends on the type of protein used in the filling. Types of shawarma are:
Preparing shawarma requires many ingredients that not only make it delicious but also rich in nutrients. The ingredients for preparing shawarma include:
Our body needs vitamins and minerals to function properly and stay healthy. The vitamins and minerals you can get from eating shawarma are:
Folate helps the body produce healthy red blood cells and promotes a healthy pregnancy by reducing the risk of birth defects in unborn babies.
Iron helps increase energy levels and promotes a healthy pregnancy. Iron deficiency may lead to anemia and fatigue.
Magnesium is essential for the regular function of the muscles. It can help to improve bone health, improve the quality of sleep, and lower high blood pressure. A lack of magnesium in the body can result in muscle spasms and cramps.
As electrolytes, they help regulate the fluid and blood volumes in the body. Sodium helps regulate blood pressure while potassium is necessary for proper muscle function. Both minerals are vital for keeping the heart healthy. Too much sodium can increase your blood pressure which increases your risk of heart disease and stroke.
It helps promote the formation of bones and healthy teeth. It also helps in regulating muscle contractions, including heartbeats, and ensuring normal blood clotting.
The meat in shawarma is an excellent source of protein, which is an important macronutrient. It helps build and repair tissues, thereby speeding up the healing process of wounds. It helps to promote the growth of muscle and prevent the loss of muscle mass, which is great for bodybuilders, athletes, and those trying to lose weight.
For a healthy, balanced diet, fat must be included. Fat is a source of essential fatty acids. The body needs fat to absorb vitamin A, vitamin D, and vitamin E. Fat is high in calories, providing the body with a steady supply of energy. Shawarma is a good source of polyunsaturated and monounsaturated fats. These types of fats help reduce cholesterol levels and inflammation, thereby promoting heart health.
Carbs are a good option for active Nigerians who need an extra boost of energy. The Shawarma wrap or bread is a rich carbohydrate source, which when converted to glucose, serves as the main source of energy the body needs to function.
Fiber helps promote the function of the digestive system, preventing constipation and bloating. Fiber can help reduce the risk of obesity as it can help to keep you fuller for longer, so your calorie intake is reduced as you eat less. It also helps to control blood sugar levels as it slows down the rate at which sugar is released into the blood, thereby reducing the risk of heart disease and diabetes.
The nutritional benefit of your food or snacks is one thing you must always consider when making a healthy decision about your diet. Is your meal nutritionally balanced? Does it contain all the nutrients your body needs to stay healthy? Compared to most fast foods in Nigeria, shawarma can be considered a balanced and complete meal as it contains carbohydrates, protein, fat, and essential vitamins and minerals. It can also be filling.
Although shawarma has a lot of health benefits, that does not mean you should overindulge or turn it into your daily meal. Shawarma has its downside too, such as being high in:
The possibility of increasing blood cholesterol and sugar levels, which can increase your risk of heart disease, makes shawarma a bad food option for diabetics and those with heart conditions. One way to enjoy shawarma without the fear of the high salt content, saturated fat, and calories is to:
When you prepare shawarma at home, you have control over the ingredients you add to it. Here are some tips that can help you prepare a healthier shawarma:
Choose High-Quality Ingredients for Authentic Flavour:
To marinate your meat, you need to prepare a marinade that consists of:
As much as we love hyping up the good stuff, it’s only fair to talk about the flip side too. Shawarma can come with a few downsides, especially when it’s not made the right way.
Below are some of the dangers and health risks of shawarma:
One of the reasons shawarma tastes so good is because it’s often made with fatty cuts of meat like beef or lamb, and topped with heavy mayonnaise-based sauces. While delicious, these are typically saturated fat, which can raise your cholesterol levels if eaten too often.
Eating high-sodium meals regularly puts extra pressure on your heart and kidneys and can lead to high blood pressure over time. If you already have hypertension, shawarma might not be your best friend.
Shawarma is often sold in open street stalls or fast food spots where hygiene standards may not always be top-notch.
If the meat isn’t cooked thoroughly, kept at the right temperature, or handled with clean tools, you could end up with a side of foodborne bacteria like Salmonella or E. coli. This could lead to serious stomach upset, diarrhea, or even food poisoning.
Shawarma might seem light, but depending on the ingredients, it can pack a high calorie count that contributes to weight gain, especially when eaten regularly.
Most shawarma wraps lack enough vegetables or fibre-rich ingredients, which are great for good digestion and gut health. Fibre is an important nutrient for digestion, blood sugar control, and long-term gut health. A diet consistently low in fibre can lead to constipation, bloating, and other uncomfortable digestive issues.
Some vendors use pre-packaged sauces or processed meats, which might contain preservatives or unhealthy additives. While these help extend shelf life or improve taste, they can have negative effects on your health when consumed in excess, including allergic reactions or long-term metabolic issues.
People may avoid certain foods for different health reasons, such as:
There is a need for fast food joints and street shawarma vendors to consider those who want to enjoy Shawarma but cannot do so for health reasons. Special provisions should be made for such individuals like preparing shawarmas with reduced sodium (salt) options for health-conscious Nigerians and those with heart conditions.
Shawarma is a delicious and nutritious snack that can serve as a complete and satisfying meal. It contains all the nutrients you need for a healthy body. Its protein content can help you build muscle mass as it contains a good source of protein, while carbs and fat increase the energy level in the body. It contains several vitamins and minerals that can promote the proper function of your body’s systems.
Always remember that shawarma is like a coin. It has both good and bad sides. It is not what you should be eating often because of its high calories, salt, and fat. Also, if you have a health condition you think maybe worsened by consuming shawarma, Consult our Dietician for professional advice.
For people who want to incorporate shawarma into their diets while managing health concerns, this is where telemedicine comes into play.
Shawarma is indeed a healthy dish, however, those who struggle with high blood pressure, heart disease, or obesity can benefit from telemedicine services. With telemedicine, you can get access to dietitians and nutritionists who will provide professional guidance on when and how to eat shawarma.
Without having to commute to a hospital, you will get personalized recommendations on portion control, selecting leaner protein options, limiting condiments high in salt or fat, and complementing shawarma with other nutritious foods for a balanced meal.
So, whether you have a busy schedule or need quick medical advice, telemedicine allows you to get expert advice that are tailored to your dietary needs and goals while still enjoying shawarma.
Shawarma contains protein which increases muscle mass, repairs tissue, lowers blood pressure, and improves bone health. Therefore, shawarma naturally enhances your immunity and keeps you in good shape.
Shawarma (even the Nigerian one) contains so much nutritional value, making it an actual balanced diet. It is packed with fresh vegetables, lean protein, and antioxidants. So, feel free to enjoy the Nigerian shawarma without any guilt.
Shawarma offers a unique experience when eating it. It is so meaty and has undeniably great taste. Additionally, the meat in shawarma is grilled so well and the shawarma itself can be eaten in different ways.
This traditional delicacy healthily contains vegetables, shaved layers of spiced grilled meat, and sauce. Shawarma as a dish is healthy but when eaten excessively and frequently, it can cause a quick spike in blood sugar even in non-diabetic people. Additionally, it reduces the glucose levels in the body and that is why you may feel tired after eating it too much.
In terms of its nutritional value, shawarma provides both fats and proteins. Depending on the type of meat being used, there will be fat content and on the other hand, meat also contains essential components and significant amounts of proteins.
National Health Service. (2020). Vitamins and minerals
National Health Service. (2023). Fat: the facts
National Institute of Health. (2022). Magnesium. Fact Sheet for Health Professionals
Bahadoran, Z. et al (2015). Fast Food Pattern and Cardiometabolic Disorders: A Review of Current Studies. Health Promotion Perspectives
