Is Falafel Healthy? Nutrition, Recipe, And Side Effects

Falafel is a deep-dried food made of mashed chickpeas. This traditional Middle Eastern snack is rich in fiber and a wide multifariousness of vitamins and minerals essential for your health. The benefits of falafel can be attributed to its rich nutrients. It can be eaten alone or served with salads, veggies, or pickles. This gluten-gratuitous snack is popular among vegans and vegetarians. This article explores falafel nutrition contour, its health benefits, and some recipes. Go on reading.

What Is Falafel?

Melissa Mitri, MS, RD, says, "Falafel is a deep-fried ball or patty-shaped fritter made of mashed chickpeas. It is a popular Eye Eastern dish."

It is prepared with dried ground chickpeas or fava beans or a mix of both. The legumes are soaked in water, crushed, kneaded, seasoned, and and so fried in hot oil. Traditional recipes besides contain ingredients like onion, garlic, parsley, paprika, and sesame seeds. Sometimes, baking soda is added to make the batter more blusterous (one).

Mitri adds, "Overall, falafel is a healthy vegetarian food. Information technology is primarily made of chickpeas, fava beans, or a combination of the two. These beans are loftier in protein, soluble cobweb, and circuitous carbs to provide energy and enhance satiety." The next section gives a proper breakdown of the nutrients in falafel. Ringlet down.

Falafel Nutritional Facts

A 17 thou falafel patty contains (ii):

Calories	56.half-dozen kcal
Proteins	2.26 yard
Carbohydrates	5.41 g
Total lipids (Fatty)	three.03 yard
Calcium	nine.18 mg
Potassium	99.4 mg
Magnesium	13.9 mg
Sodium	50 mg
Phosphorus	32.6 mg
Fe	0.58 mg

Rhyan Geiger, RDN, states, "Falafel contains nutrients like protein, B vitamins, fe, and fiber. Considering of its poly peptide content, it's a popular choice amid vegans and vegetarians."

Since falafel is fried, its oil content is high, which may be a cause for concern. Nevertheless, there are a few other cooking methods to minimize the oil content and brand it healthier.

Geiger continues, "The wellness aspects of falafel may be questioned considering of the preparation methods. If deep-fried in oil, they may be college in fat and calories. Instead, choosing to bake falafel increases the nutritional benefits." Here is the easiest and tastiest manner to bake crispy falafel at dwelling house.

How To Make Healthy Falafel

What You Need

•  1 can of chickpeas (drained and rinsed)
•  ½ cup of white onion (finely diced)
•  1 cup of fresh parsley
•  1 cup of fresh cilantro
•  ¼ teaspoon of black pepper (freshly ground)
•  1 teaspoon of garlic powder
•  1 teaspoon of coriander
•  2 teaspoons of cumin
•  2 teaspoons of baking powder
•  2 tablespoons of footing flaxseed
•  ane tablespoon of vegetable oil
•  1 teaspoon of salt or as needed

How To Prepare

1.  Preheat the oven to 400°F.
2.  Coarsely blend chickpeas, onions, parsley, and cilantro in a mixer.
3.  Add together salt, pepper, garlic powder, coriander, cumin, baking powder, and flaxseed. Alloy until polish.
4.  Grease a large baking sheet.
5.  Ringlet the falafel mixture into assurance and place them evenly on a baking canvass. Flatten each ball into a disc (or any shape y'all desire).
6.  Bake for xx minutes. Flip the patties and broil for 10-15 minutes or until gilded brownish.
7.  Serve with pita breadstuff or salad.

This is i of the healthiest ways to gear up falafel at home. Other than the cooking method, the ingredients, specially chickpeas, in falafel make it quite healthy. Take a look at its health benefits.

Health Benefits Of Falafel

1. Rich In Proteins

Chickpea-based falafels are a good source of protein, and the body readily absorbs chickpea proteins than proteins from other beans. Also, chickpea flour contains dietary fiber, folate, beta carotene, and other salubrious fatty acids (3).

2. May Help Control Weight

Legumes like chickpeas and fava beans are considered low-GI foods (a glycemic alphabetize of 55 or less). A study showed that falafel, served with pita bread, pickle, salad, and tahini sauce, had an boilerplate GI of 33. A diet comprising nutrient-counterbalanced low GI foods promotes greater weight loss and is crucial for preventing several associated metabolic syndromes (four), (5), (6).

3. May Promote Heart Wellness

Chickpeas are widely used in the Mediterranean diet. A study showed that chickpea supplementation could reduce the total serum cholesterol levels and low-density lipoprotein cholesterol (LDL-C), 2 biomarkers of cardiovascular diseases. Legume-rich diets as well help lower systolic blood pressure and may help reduce the risk of cardiovascular atmospheric condition (7).

four. Adept Source Of Vitamins

Chickpeas contain important vitamins, such as riboflavin, niacin, thiamin, folate, and beta-carotene, a precursor of vitamin A. They also contain tocopherols, vitamin B circuitous, and folic acid. A study evaluated accurate falafel obtained from Israel and found that information technology contained 0.30 mg of thiamin (vitamin B1) per 100 grams. In other words, about five falafels can comprehend 40% of your daily recommended thiamin intake (8), (nine), (10).

5. May Prevent Anemia

Chickpeas are rich in vitamin B12 and folate, 2 crucial nutrients required for making cerise blood cells (erythropoiesis). A depression red blood cell count may crusade anemia, leading to circulation issues in the torso (3), (11). While falafels are not proven to prevent anemia, consuming chickpea-based falafels may help maintain the folate and vitamin B12 levels in your trunk.

6. Is Gluten-Gratuitous

Traditional falafel is fabricated with chickpea flour or fava beans, or both. These legumes are gluten-free and rich in dietary fiber. Falafel can be a salubrious add-on to a gluten-free nutrition to comprehend upwards the deficiency of other nutrients (especially fiber). Information technology is also good for people with celiac illness (a digestive disorder triggered past gluten) (12), (13).

7. May Improve Bowel Motion

The dietary fiber in chickpeas helps polish the bowel movement, increases the frequency of defecation, and softens the stool composition to foreclose constipation (7).

You can store falafel or its batter for several days or months if you follow proper storage techniques. Hither are a few tips from the experts.

Storage And Food Safety

Geiger recommends, "To shop falafel, place information technology in the refrigerator for upwardly to vii days or freezer for upwards to 6 months. There are no nutrient safety concerns with falafel unless eaten past expiration." However, ensure that yous store the batter or falafel patties in an airtight container or ziplock bag.

The consumption of street food, including falafel, is often associated with wellness, prophylactic, and regulatory issues mainly due to the unhygienic methods.

Elizabeth Barnes, MS, RDN, LDN, explains, "As with whatsoever food, make sure y'all follow proper food handling. The CDC is a great place to find out more nearly food safety."
She suggests the following food safety tips for cooking falafel:

•  Wash your easily thoroughly before cooking.
•  Do not eat uncooked falafel batter.
•  Cook thoroughly.

Falafel is prepared using a multifariousness of ingredients, and some may cause allergies.

Possible Side Effects And Allergies of Eating Falafel

•  Sesame seeds are a mutual allergen and often used in dips and sauces served with falafel dishes. They may crusade severe allergic reactions in people allergic to them (14).

•  Even chickpeas may cause allergic reactions. Barnes explains, "Some people, particularly those of Mediterranean or Indian ancestry or an existing allergy to another legume, may have an allergic reaction to chickpeas. Symptoms experienced may include rashes, hives, and skin redness." Studies have besides confirmed this claim as lentils, chickpeas, peas, and green beans accept been described as potential allergens in Mediterranean countries and Bharat (fifteen).

•  Another possible side effect Mitri mentions is, "Those who are sensitive to fried foods or fiber may feel bloating or indigestion." Certain carbohydrates in chickpeas tin can also cause flatulence. We lack the enzymes to digest them, then they accrue in the large intestine, resulting in a gas buildup (3).

Mitri suggests, "If you've never had falafel before, effort a small portion first to make sure you don't experience these side effects."

The Final Word

Falafel is a meat alternative for vegans and vegetarians and a deliciously flavorful snack. Information technology tin can be eaten solitary or paired with pita bread, hummus dips, and salads. Information technology is extremely nutritious and loaded with micronutrients, dietary fibers, proteins, and vitamins. Though falafels are deep-fried, you can take the salubrious route by baking them. However, ensure that you are non allergic to any of the ingredients used in them to avoid undesired effects. Go ahead and gustatory modality this nutrient-packed street food today!

Expert's Answers For Readers' Questions

Is falafel high in carbs?

Yes. Although legumes are considered a loftier carb nutrient, they are associated with many health benefits, so it is a healthy loftier carb nutrient.

How many calories are in four falafel assurance?

Four falafel balls contain 228 calories.

Is falafel keto-friendly?

No. Legumes are a high-carb nutrient, which makes falafel unsuitable for the keto nutrition.

Is falafel practiced for building muscle?

Yes. Falafels are rich in proteins, which are necessary for building muscle.

Is falafel healthier than craven?

Falafel has higher calories, fats, and carbohydrates but fewer proteins than chicken.

Is falafel anti-inflammatory?

Yes. Chickpeas and sesame seeds (ingredients used in falafel) contain anti-inflammatory compounds.

Is falafel a processed food?

Non really. Falafel can be prepared at home. All the same, you volition also go candy falafel premix on the market place.

Is falafel high in sodium?

Bootleg falafel is not high in sodium; however, certain commercially available falafel mixes are high in sodium.

Sources

Articles on StyleCraze are backed past verified information from peer-reviewed and academic inquiry papers, reputed organizations, research institutions, and medical associations to ensure accurateness and relevance. Read our editorial policy to learn more than.

1. Falafel: A Meal with Full Nutrition
   https://www.scirp.org/journal/paperinformation.aspx?paperid=80589
2. FoodData Primal
   https://fdc.nal.usda.gov/fdc-app.html#/nutrient-details/172455/nutrients
3. Achievements and challenges in improving nutritional quality of chickpea
   http://oar.icrisat.org/9241/
4. Glycemic index and obesity
   https://bookish.oup.com/ajcn/commodity/76/1/281S/4689499?login=true
5. International Tables of Glycemic Index and Glycemic Load Values: 2008
   https://care.diabetesjournals.org/content/31/12/2281
6. Consumption of Traditional Saudi Foods and Their Estimated Glycaemic Index and Glycaemic Load
   https://scialert.net/fulltext/?doi=pjn.2018.518.523
7. The Nutritional Value and Health Benefits of Chickpeas and Hummus
   https://world wide web.mdpi.com/2072-6643/viii/12/766/htm
8. Nutritional quality and health benefits of chickpea (Cicer arietinum 50.): a review
   https://www.cambridge.org/core/journals/british-journal-of-diet/article/nutritional-quality-and-health-benefits-of-chickpea-cicer-arietinum-la-review/BCD8920297E987AAABBC12BFF90EB0CF
9. Daily Value on the New Nutrition and Supplement Facts Labels
   https://www.fda.gov/food/new-nutrition-facts-label/daily-value-new-nutrition-and-supplement-facts-labels
10. Vitamin composition of ethnic foods commonly consumed in Europe.
    https://www.tandfonline.com/doi/full/x.3402/fnr.v56i0.5639
11. NEW INSIGHTS INTO ERYTHROPOIESIS: The Roles of Folate Vitamin B12 and Iron
    https://www.annualreviews.org/doi/abs/10.1146/annurev.nutr.24.012003.132306
12. Complimenting gluten free baker products with dietary fiber: Opportunities and constraints
    https://www.sciencedirect.com/scientific discipline/commodity/abs/pii/S0924224417305964
13. Celiac affliction: Overview and considerations for development of gluten-complimentary foods
    https://www.sciencedirect.com/science/commodity/pii/S2213453016300325
14. Falafel burger anaphylaxis due to sesame seed allergy
    https://pubmed.ncbi.nlm.nih.gov/8346864/
15. Allergy to Peanut Soybean and Other Legumes: Recent Advances in Allergen Label Stability to Processing and IgE Cross-Reactivity
    https://onlinelibrary.wiley.com/doi/abs/10.1002/mnfr.201700446

Was this article helpful?

The following two tabs change content beneath.

• Author

Payal Karnik is a biotechnology graduate with a dandy interest in English and a natural curiosity for science. This formidable... more

watsonfrand1954.blogspot.com

Source: https://www.stylecraze.com/articles/is-falafel-healthy/

Share this post