Falafel, a widely enjoyed dish in many Middle Eastern countries, has a rich history. It is believed to have originated in Egypt as a meat alternative for Christians during fasting periods like Lent. This plant-based protein has gained popularity worldwide, attracting both vegetarians and meat-eaters. Falafel usually includes chickpeas (garbanzo beans), fava beans (broad beans), or both. It’s made by soaking the dried legumes, grinding them, and mixing them with herbs and spices. Then, they’re shaped into balls and deep-fried. This article delves into the nutritional facts of falafel, its potential benefits for weight loss, and ways to prepare it healthily.
Nutritional Composition of Falafel
Falafel is a nutrient-dense food, offering a good balance of macronutrients and micronutrients. A 100-gram serving (about 3 to 4 falafel patties) of frozen premade chickpea falafel has:
- 321 calories
- 21 grams of protein
- 4 grams of fat
- 11 grams of dietary fiber
- 36 milligrams of sodium
A three-piece serving of falafel (about 100 grams) contains approximately 300-350 calories, 12-15 grams of fat, 30-35 grams of carbohydrates, 5-7 grams of fiber, and 10-13 grams of protein.
Key Ingredients and Their Benefits
The primary ingredients in falafel-chickpeas and fava beans-are legumes that are low in saturated fat and high in protein and fiber. Legumes are plant-based, legumes are low in saturated fat. Experts recommend that you limit saturated fat to 20 grams per day for a diet of 2,000 calories a day. Legumes are high in protein and fiber and have no cholesterol. This means that legumes can be a good substitute for meat.
- Chickpeas and Fava Beans: These legumes are packed with essential nutrients such as B vitamins, copper, iron, magnesium, manganese, phosphorus, and zinc. Chickpeas, also known as garbanzo beans, provide essential nutrients such as folate, phosphorus, and magnesium. Fava beans are equally nutritious, offering copper, iron, and potassium.
- Herbs and Spices: The herbs and spices, like parsley, cilantro, cumin, and garlic, not only add vibrant flavor but also bring antioxidant and anti-inflammatory properties to the dish.
Health Benefits of Falafel
Falafel offers a range of health benefits due to its nutrient-rich composition.
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Heart Health
Eating legumes for more than 3 weeks can lower your total and low-density lipoprotein (LDL) or “bad” cholesterol levels. Eating nutrient-rich legumes may also help to lower your blood pressure. Several trials found that after they ate 1 cup of legumes a day for 10 weeks, people’s blood pressure fell significantly.
- Lowering Cholesterol: Studies have shown that regular consumption of legumes can reduce total and LDL cholesterol levels. For a study of people with type 2 diabetes, one group replaced red meat with legumes 3 days a week. Their LDL cholesterol and triglycerides fell, as did their fasting blood glucose and insulin levels.
- Reducing Blood Pressure: Legumes may also contribute to lower blood pressure levels.
Blood Sugar Control
Legumes generally range between 10 and 40 on the glycemic index. Foods that are low on the glycemic index release glucose steadily and slowly. This helps you maintain control over your blood sugar level. Chickpea fiber may help manage blood sugar levels by slowing carb absorption. This promotes steady rises in blood sugar rather than spikes.
- Low Glycemic Index: Legumes have a low glycemic index, which means they release glucose slowly, helping to maintain stable blood sugar levels.
Digestive Health
Experts recommend that you get 25 to 38 grams of fiber a day. It’s better to get your fiber from food instead of supplements. Four ounces of legumes has about 7 to 9 grams of fiber. A high-fiber diet can:
- Help your bowel movements and help you maintain bowel health
- Make you feel full for longer
Chickpea fiber has been linked to improved bowel health.
- High Fiber Content: Falafel is high in fiber, promoting healthy digestion, supporting beneficial gut bacteria, and regulating blood sugar levels.
Plant-Based Protein
Falafel is rich in plant-based protein, making it a great option for vegetarians and vegans. Protein is crucial for muscle repair and growth. It provides a good amount of plant-based protein, making it a great meat alternative for vegetarians and vegans.
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- Vegetarian and Vegan-Friendly: Falafel serves as an excellent meat alternative, providing essential amino acids when paired with whole grains.
Rich in Vitamins and Minerals
Legumes have:
- B vitamins
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorus
- Zinc
The iron and magnesium content in falafel supports red blood cell production and muscle function.
- Micronutrient Powerhouse: Falafel is a good source of iron, magnesium, phosphorus, and zinc, which are vital for energy production, bone health, and immune function.
Antioxidant Properties
It contains antioxidants from herbs and spices, which help reduce inflammation and support immune health.
- Antioxidant-Rich: The herbs and spices in falafel contribute antioxidants that combat inflammation and boost immune health.
Falafel and Weight Loss
Falafel can be a valuable addition to a weight loss diet due to its high fiber and protein content.
Satiety and Appetite Control
Both fiber and protein have been shown to reduce the production of hunger hormones, such as ghrelin, while increasing the production of fullnesshormones like cholecystokinin, glucagon-like peptide-1, and peptide YY. The main ingredient, chickpeas, are high in protein and fiber. They keep you full longer, curb hunger and aid digestion.
Read also: The Carnivore Diet: An Autoimmune Solution?
- Promotes Fullness: Fiber and protein work together to reduce hunger and increase satiety, which can help control calorie intake.
Low Glycemic Index for Stable Energy Levels
Foods that are low on the glycemic index release glucose steadily and slowly. This helps you maintain control over your blood sugar level.
- Stable Blood Sugar: The low glycemic index of falafel helps prevent energy crashes and cravings, supporting consistent energy levels throughout the day.
Considerations for Weight Loss
Falafel can also have some disadvantages, depending on how it’s made and what other ingredients go into it. It’s typically deep-fried in oil, which significantly increases its calorie and fat content (11). Studies consistently show that people who regularly consume deep-fried foods have a higher risk of obesity, heart disease, diabetes, and cancer (12, 13).
- Preparation Method Matters: The traditional deep-fried method can increase the fat and calorie content, potentially hindering weight loss efforts.
Potential Downsides of Falafel
Despite its many benefits, falafel has potential drawbacks to consider.
High Sodium Content
Many people order falafel at restaurants as part of a falafel pita. This dish usually comes with pita bread and toppings like sauces and pickles. These foods tend to be high in salt or sodium. More than 70% of the sodium you eat is from prepackaged, processed, or restaurant foods.
- Sodium Levels: Restaurant or pre-packaged falafel may contain high levels of sodium due to added sauces and pickles.
Deep-Frying Concerns
Falafel is usually deep-fried. Fried foods are appetizing and crunchy. But they absorb the oil they’re fried in. It may be as much as 20% of a food’s weight. Eating too much fried food can lead to many health issues. It’s linked to a higher risk of type 2 diabetes and cardiovascular disease. Fried food is also tied to obesity and being overweight.
- Increased Fat and Calorie Content: Deep-frying increases the fat and calorie content, which can lead to health issues like type 2 diabetes and cardiovascular disease.
Allergies
An estimated 0.2% of Americans are allergic to sesame. What’s more, some people may have allergies to ingredients that are either in or served with falafel, such as sesame seeds.
- Allergies: Sesame seeds, a common ingredient, can trigger allergic reactions in some individuals.
Incomplete Protein
While falafel provides protein, it is not a complete protein, meaning it should be paired with whole grains like pita or quinoa to provide all essential amino acids.
- Protein Completeness: Falafel should be paired with whole grains to ensure a complete intake of essential amino acids.
Healthier Ways to Prepare Falafel
You can make healthier falafel at home in a few ways. Making healthier falafel at home is both easy and rewarding. Additionally, making your own falafel allows you to bake them rather than deep-fry them, which cuts back on excess oil, fat, and calories.
Baking or Air-Frying
Bake or air fry the dish instead of frying it in oil. When it comes to cooking falafel, the method you choose can significantly impact its health benefits. Baking is a fantastic way to cook falafel without adding extra fat and calories. Simply shape the falafel mixture into patties or balls and bake in the oven at 375°F (190°C) for 20-25 minutes. Baking falafel reduces the oil content. It provides a crispy texture without excessive fat.
- Lower Fat Content: Baking or air-frying significantly reduces the fat content compared to deep-frying.
Reducing Sodium
Lower the amount of salt used in the recipe, or cut it out entirely.
- Control Sodium Intake: Reducing or eliminating added salt helps control sodium levels.
Adding Flavor with Herbs and Spices
Add aromatics, herbs, and spices for more flavor, such as garlic, parsley, cilantro, or cumin.
- Enhance Flavor Naturally: Using herbs and spices adds flavor without extra sodium or unhealthy fats.
Choosing Whole-Wheat Pita
Use a whole-wheat pita to add whole grains to your meal.
- Increase Fiber Intake: Opting for whole-wheat pita adds fiber and nutrients to your meal.
Making Falafel at Home
Making your own falafel allows you to control the ingredients and cooking method, ensuring a healthier dish.
Ingredients for Homemade Falafel
The following ingredients and ratios are used to make about 12 falafel:
- 1 15-ounce (425-gram) can of chickpeas, drained and rinsed
- 4 cloves of fresh garlic
- 1/2 cup (75 grams) of chopped onion
- 2 tablespoons of fresh, chopped parsley
- 1 tablespoon (15 ml) of olive oil
- 3 tablespoons (30 grams) of all-purpose flour
- 1 teaspoon of baking powder
- 2 teaspoons (10 ml) of lemon juice
- 1 teaspoon of ground cumin
- 1 teaspoon of ground coriander
- A pinch of salt
- A pinch of ground black pepper
Instructions
Here’s a quick overview of how to make falafel:
- Preheat your oven to 400°F (200°C) and grease a baking sheet with oil.
- Combine the chickpeas, garlic, onion, parsley, olive oil, flour, baking powder, lemon juice, cumin, coriander, salt, and pepper in a food processor. Pulse until combined for approximately 1 minute.
- Scoop the mixture, form it into small patties, and place them onto the baking sheet.
- Bake the falafel for 10-12 minutes and flip the patties. Bake them for another 10-12 minutes, until they are golden and crispy.
Serving Suggestions
You can serve falafel with tortilla, pita, and flatbread. It can also be a protein in a salad at a buffet table.
- Hummus: A dip or spread mainly made from chickpeas, garlic, tahini & lemon juice.
Falafel on a Keto Diet
Yes, if you control the portions you eat. A keto dieter needs approximately 20-50 grams of carbohydrates per day, and one small falafel contains 5.41 grams of carbs. If a keto dieter eats more than three patties, it will mean they can’t eat other healthier foods like vegetables the rest of the day. That is why strict keto dieters don’t consider falafel a keto-friendly food.
- Not Ideal for Keto: Falafel is not suitable for a keto diet. For a keto-friendly option, consider substituting chickpeas with almond flour or cauliflower.