There is no accepted standard for eating kebab, but the following recommendations can be used as a general guide. For most adults, a reasonable amount of meat (including kebab) per meal is a palm-sized portion, or about 100 to 150 grams, says Zharova. This amount provides sufficient protein intake without overloading the body, especially considering that kebab is often fatty and high in calories due to marinades and the cooking method.
“People with certain medical conditions, such as cardiovascular disease, diabetes or gastrointestinal problems, may need stricter control over the amount of meat they eat. In such cases, it is best to consult a doctor,” he said.
What side dishes/vegetables should I pair with meat for better protein absorption?
Vegetables should be added to kebabs, either fresh or grilled. Vegetables not only improve digestion, but also help you feel full without overeating meat, says Maria Zharova.
A good combination is meat and vegetables, which are rich in vitamin C, which helps absorb the iron from the meat, which is especially important for preventing anemia. Excellent sources of vitamin C include bell peppers, tomatoes, cabbage, and broccoli. These can be added to salads or grilled alongside meat. You can also add spinach, kale, and other leafy greens, which are rich in nutrients like vitamin K, calcium, and iron, which support bone health and blood formation. They also add fiber to the diet, which supports digestive health.
“Another good side dish for barbecue can be fermented foods (sauerkraut), which contain probiotics necessary for intestinal health and nutrient absorption,” says the doctor.
Healthy fats, such as those found in avocados, olive oil, nuts and seeds, help absorb fat-soluble vitamins and minerals from meat. “Add olive oil to vegetables or sprinkle nuts and seeds on top,” Zharova advises.
Can barbecue be taken with sweet or alcoholic drinks? No, it is better to avoid sugary and alcoholic drinks. The high fat and calorie content of meat is already a burden on the body, and the addition of such drinks can lead to rapid dehydration and intoxication, and if barbecue is regularly consumed with alcohol or sweet drinks, it can contribute to excessive weight gain and the development of diseases such as atherosclerosis and diabetes. Alcohol also tends to relax the lower esophageal sphincter, a muscle that prevents stomach acid from refluxing into the esophagus, which can worsen heartburn, especially after eating fatty foods such as kebab.
“A healthier combination would be water, unsweetened tea or other non-alcoholic, non-carbonated beverages,” the doctor added.
