Buffet meals are becoming a part of social life. But they invite gluttony, can cause stomach problems, and lead to weight gain. You can avoid harm to your health with some common sense strategies.
Buffets have become a norm at almost every social event, be it a big fat Indian wedding, a corporate event, or routine dining.
Buffets offer a seemingly endless array of food choices, leaving some people gasping for breath before they realize it has played havoc with their digestive system.
At times, opting for a restaurant that offers a buffet may turn out to be a blunder. More often, you do not have an option — you are invited to parties and are obliged to go.
The worst part is that some restaurants now advertise eating as much as you can at a fixed price, which encourages gluttony.
The sheer amount and variety of food available encourages overeating, which can cause flatulence, and lead to weight gain and other health problems.
Googling buffet meals may land you on a page giving tips on how to maximize food intake at an all-you-can-eat buffet, like this one: reach early and stay till the closing time!
Buffets typically feature many fried and high-fat foods as well as an assortment of desserts – not good for health by any standard.
While healthy options may be on the table too, they are often overshadowed by the less healthy but mouth-watering choices.
Ordering a meal at a restaurant, we often limit the number of dishes as dictated by our pockets. Yet, I find that more satisfying than stuffing my mouth at a buffet spread.
The problem is, there is no monetary constraint at a buffet for the guest. The party-throwers, on the other hand, want to flaunt their wealth or excessive hospitality.
An appetizer course has become a norm now, often offering enough choices you can fill your stomach with, separated by a couple of hours from the main course.
Avoid certain foods at a buffet, such as raw meats, fish, and salads that might attract bacteria. Fruits, especially those cut into small pieces, can be bacteria magnets. Too many people handling foods and utensils also can cause contamination.
Dr Neeti Sharma, senior consultant of nutrition and dietetics at Marengo Asia Hospitals in Gurugram, India tells A Lotus In The Mud that buffets often fall short in providing nutritious options or ensuring food safety, sometimes missing nutrient-rich choices.
“Regularly consuming buffet meals, especially those high in calories, can lead to health issues like weight gain,” she emphasizes.
Dr Sharma points out that developing food-borne illnesses are not uncommon after eating at a buffet.
“Buffets pose risks as different people handle the food and serving utensils, and various dishes might be exposed to room temperature, promoting bacterial growth.”
She advises avoiding certain dishes at a buffet, such as fish, salads, or foods that might attract bacteria. Fruits, especially those cut into small pieces, can be bacteria magnets.
Undercooked chicken or non-veg dishes made from raw ingredients should also be skipped.
Buffets also tend to be a breeding ground for environmental waste.
With excess food being prepared for lavish parties, it’s not uncommon for large amounts of food to be thrown away.
Partyware like disposable plates, cups, and utensils that are often used for convenience, create a significant amount of plastic waste.
Science’s take on buffet meals
A recent study from the University of Kansas (KU) in the US, published in the journal Appetite, examined people’s choices when confronted with an all-you-can-eat buffet.
It turned out that the food we choose to heap on our plates might predict our chances of high weight gain or obesity.
The researchers focused on foods defined as ‘hyperpalatable’ — dividing this category into carbohydrate and sodium (CSOD) foods or fat and sodium (FSOD) foods.
“Hyper-palatable foods have combinations of ingredients that make a food’s rewarding properties artificially strong,” said lead author Tera Fazzino, assistant professor of psychology at KU.
“Common examples would be chocolates, hot dogs, pretzels or brownies — foods that can be difficult to stop eating.”
The researchers said eating more hyper-palatable carbohydrate and sodium foods at an all-you-can-eat buffet may indicate a tendency toward ‘hedonic eating’, which may boost a person’s risk for weight and body-fat gain in early adulthood.
In another study, Brian Wansink, professor of consumer behavior at Cornell University, and colleague Mitsuru Shimizu led a team of 30 trained observers to watch 300 men and women in two dozen all-you-can-eat Chinese restaurant buffets.
They recorded six specific activities: how quickly the dinners served themselves; choice of plate size; location of table; whether they faced the buffet; eating utensils used; and where they placed their napkin.
“Consistent with the idea that small changes might lessen one’s tendency to overeat, deliberative thought about what to serve oneself, and using a smaller plate, may reduce overeating at buffets,” they wrote in the American Journal of Preventive Medicine.
Know that alcohol before and with meals followed by liberal consumption of desserts can immediately shoot up your blood sugar level.
How to avoid buffet health hazards
Dr Rashi Tantia, department head of Dietetics at Metro Hospital in Faridabad, India, tells A Lotus In The Mud that in order to maintain good health and minimize the risk of infections, we can adhere to some basic guidelines.
“Avoid consuming cut salads. Opt for cooked vegetables over raw ones. When possible, select pasteurized dairy products. Prefer bottled juices, water, and flavored milk. Choose bottled wine, beer, or sodas. Go for hard-boiled eggs when available.
“Skip cold, open beverages. Be mindful that some infected person might have touched items so make sure that buffet plates are small and are refilled frequently,” she advises.
If you find yourself invited to a buffet, consider these tips to stay healthy.
Prepare by having a light breakfast or lunch beforehand and stay hydrated with water, avoiding sugary treats. Keep active throughout the day.
“When at the buffet, take small portions, limiting yourself to small servings like two or three teaspoons of each dish. Avoid rushing through your meal.
“Consider including soup and a green salad in your buffet selection. If available, opt for griddle (tava) chapati. After your meal, consider having warm lemon water to aid digestion,” says Dr Sharma.
Maintaining a balanced diet with diverse nutrients is essential.
Avoid snacking or indulging in heavy meals before a buffet. Instead, balance your intake with liquids and high-fiber salads.
Know that alcohol before and with meals, followed by liberal consumption of desserts, can immediately shoot up your blood sugar level.
After a large meal, take a 10-minute walk to aid digestion and help regulate blood sugar levels.
Hear it from Brian Wansink, the master of mindful eating: “Take a walk around the entire buffet to scope out your options before serving yourself. Put your food on a small plate instead of a big one.”
A Jain woman in Long Island, New York, says that in her community it is customary to have dinner by 7 pm.
Eating early is a healthy habit we all know, allowing time for digestion to work before you go to sleep.
But at Indian gatherings particularly, the dinner buffet is opened very late. So, she says she has a light meal before leaving home and put some spoonfuls on her plate at the party to indulge the host.
5 yoga asanas to relieve buffet pain
1. Vajrasana (Thunderbolt Pose or Diamond Pose)
Performing vajrasana after consuming dinner can aid in digestion, relieve constipation, and banish tummy troubles. In fact, it can reduce stress, helping you sleep well.
2. Supta Baddha Konasana (Reclining Bound Angle pose)
This pose stretches the inner thighs, and knees and activates digestion boosting the parasympathetic nervous system. It can also provide relief from fatigue and insomnia.
3. Urdhva Prasarita Padasana (Upward Extended Feet Pose)
This helps in working on the core. Performed in fast-moving action, it works on the lower, middle, and upper abs, making them flatter. It can also help to ease stomach problems and improve digestion.
4. Marjaryasana-bitilasana (Seated cat cow pose)
This pose stretches the muscles in the hips, back, and abdomen. Moreover, it stimulates internal organs, including the gastrointestinal tract. As a result, the digestive system will work effectively.
5. Samasthiti (Mountain pose)
This is the best post-meal posture and can be done even on a full stomach to ease digestion and boost metabolism.
Photo courtesy Vecteezy, Freepik and Pexels
