Shawarma is a popular Middle Eastern dish consisting of seasoned meat, such as chicken, beef, lamb, or turkey, stacked on a vertical spit and slow-roasted to perfection. It’s a flavorful wrap craved on late nights or lazy weekends. Beyond its taste, shawarma has a nutritional punch, making it a versatile dish or snack.
Shawarma and Mediterranean Cuisine
While shawarma has deep roots in Middle Eastern cuisine, it shares many similarities with Mediterranean food, especially in terms of ingredients and preparation methods. The Mediterranean diet is widely regarded as one of the healthiest eating patterns, emphasizing fresh vegetables, fruits, whole grains, healthy fats (such as olive oil), nuts, and lean protein sources like fish and poultry. Shawarma incorporates many elements of Mediterranean cuisine, including grilled meats, olive oil-based marinades, and fresh vegetables. When prepared with whole foods and balanced ingredients, shawarma can be a nutritious meal option.
While traditional shawarma originates from Middle Eastern cuisine, its ingredients and preparation methods make it a close relative of Mediterranean food. If made with fresh, wholesome ingredients, shawarma can easily fit into a Mediterranean diet.
Nutritional Composition of Shawarma
Shawarma is a kind of sandwich that comprises meat (of any type), vegetables, and sauce wrapped in a loaf of pita bread. Preparing shawarma requires many ingredients that not only make it delicious but also rich in nutrients.
Meats
An essential part of the filling, shawarma consists of one or two kinds of meat: chicken, beef, turkey, goat, or lamb. Some may include one or two sausages.
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Vegetables and Spices
There is always a mix of different vegetables such as cabbage, carrots, onions, cucumber, tomatoes, and lettuce, and spices like pepper, ginger, and garlic powder.
Sauces
There are different types of sauces used for shawarma. The sauce used for shawarma in Nigeria is a mix of mayonnaise, ketchup, and pepper. Tahini and yogurt-based sauces are generally healthier than mayonnaise-based dressings.
Shawarma Wrap
These are flatbreads such as pita bread and tortilla wraps made of whole-grain flour. Swapping regular pita for whole wheat or lettuce wraps boosts fiber and lowers refined carbs.
Health Benefits of Shawarma
Shawarma is a balanced meal because it contains important vitamins, minerals, protein, and healthy fats. 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.
Vitamins and Minerals
Our body needs vitamins and minerals to function properly and stay healthy.
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- Vitamin C - The carrots, tomatoes, and cabbage in shawarma are a source of vitamin C, which promotes many body functions and helps to protect the body against infection.
- Folate helps the body produce healthy red blood cells and promotes a healthy pregnancy.
- Iron helps increase energy levels and promotes a healthy pregnancy.
- 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.
- Sodium helps regulate blood pressure while potassium is necessary for proper muscle function. As electrolytes, they help regulate the fluid and blood volumes in the body. Both minerals are vital for keeping the heart healthy.
- It helps promote the formation of bones and healthy teeth.
Protein
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. Protein is essential for muscle repair, satiety, and overall health. Shawarma contains protein which increases muscle mass, repairs tissue, lowers blood pressure, and improves bone health.
Fats
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. Tahini, made from ground sesame seeds, is rich in monounsaturated and polyunsaturated fats, which can help reduce cholesterol levels and lower the risk of heart disease. Similarly, yogurt-based sauces offer probiotics that support digestive health and contribute to a healthy gut microbiome.
Carbohydrates
Carbs are a good option for active Nigerians who need an extra boost of energy. The pita bread or rice served with shawarma supplies complex carbs that replenish glycogen stores after workouts.
Fiber
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. 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.
Spices
The spices used in chicken shawarma marinades not only add depth and complexity to the dish but also offer a range of health benefits. Commonly used spices such as cumin, coriander, paprika, and turmeric are rich in antioxidants and anti-inflammatory compounds that may help reduce inflammation, lower blood sugar levels, and protect against chronic diseases such as cancer and heart disease. The seasoning in shawarma isn’t just for flavor. Garlic supports immune health, turmeric contains curcumin with anti-inflammatory effects, and cumin aids digestion.
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Potential Downsides and How to Mitigate Them
Although shawarma has a lot of health benefits, that does not mean you should overindulge or turn it into your daily meal. 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. As much as we love hyping up the good stuff, it’s only fair to talk about the flip side too.
- 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.
- Eating high-sodium meals regularly puts extra pressure on your heart and kidneys and can lead to high blood pressure over time.
- 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. Eating unhygienic foods is one of the main causes of food poisoning in Nigeria. Some shawarma that has been prepared in unhygienic conditions can lead to food poisoning.
- Some vendors use pre-packaged sauces or processed meats, which might contain preservatives or unhealthy additives.
To maintain the best of your health, it is advised to keep away foods that are high in calories, fats and sodium. Although extra condiments like mayonnaise, excessive amounts of oil or butter, flavoring agents, food colors, give that tasty flavor - it adds on to the calorie intake.
Tips for Healthier Shawarma Consumption
- Prepare it at home: When you prepare shawarma at home, you have control over the ingredients you add to it.
- Reduce the quantity of salt: Reduce the quantity of salt in your shawarma.
- Use healthy oils: If you must use oil, use 100% vegetable oil such as pure olive, soybean, sunflower, and groundnut oil.
- Skip the sausages: Skip the sausages, they are high in salt.
- Use a balanced marinade: Mix the acidic liquid and oil in a ratio of 3:1. Use a ziplock bag or a plastic or glass bowl for mixing the meat and the marinade.
- Choose lean meats: Choosing grilled chicken shawarma over fried or fatty cuts instantly reduces calories and saturated fat.
- Load up on vegetables: Balancing your shawarma plate with half vegetables, a quarter protein, and a quarter carbs ensures a satisfying meal without overeating.
- Opt for healthier sauces: Tahini and yogurt-based sauces are generally healthier than mayonnaise-based dressings.
- Consider portion control: Moderation is key, as excess consumption may lead to increased sodium, saturated fat, and calorie intake.
Shawarma vs. Other Fast Foods
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.
When compared to burgers, fried chicken, or pizza, shawarma often comes out ahead nutritionally. It can offer fewer calories, more vegetables, and a better balance of macronutrients.
Shawarma for Weight Loss and Muscle Gain
Shawarma is a good source of protein that helps in muscle recovery. You can add it to your diet occasionally for weight loss. Protein after exercise helps repair muscle fibers and promote growth.
Shawarma and Specific Health Conditions
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. 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.
Shawarma is indeed a healthy dish, however, those who struggle with high blood pressure, heart disease, or obesity can benefit from telemedicine services.
Shawarma Around the World
Famous across the world, Shawarma consists of a protein source which could be chicken or paneer, hummus, French fries and some vegetables, wrapped in a pita bread. The aromatic flavours and tantalizing wraps of shawarma have long been a favourite in the street food world of Lagos and other parts of Nigeria; alongside Suya and the spicey Barbeque fish. It has taken the culinary world by savoury storm, becoming a global street food sensation.
Although Shawarma originated in Turkey, it is incredibly popular in Arab nations and, today, across the globe.