Is Falafel Healthy? A Nutritionist’s Research-Based Perspective
By Dr. Ashish Bajaj +2 more
Medically reviewed by Dr. Ashish Bajaj
Last updated: Apr 18, 2024Click to rate this article!
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By Dr. Ashish Bajaj +2 more
Medically reviewed by Dr. Ashish Bajaj
Last updated: Apr 18, 2024Table of Contents
What is falafel? Across the globe, falafel is a loved dish. It has roots in the Middle East, mainly in Egypt. Innovating its way onto menus worldwide, it has won hearts with its unique taste. But one big question remains: Is falafel healthy? With this article, we hope to dissect that question. We will study falafel’s nutritional elements, discuss possible health upsides, and even offer a falafel recipe for a healthier version of this famous dish.
Ready to dive in?
Let’s start with what’s in our popular dish, falafel. We will explore how these ingredients contribute to the dish’s nutritional value. Then, we’ll examine how different cooking methods affect the healthiness of falafel. Lastly, we will talk about some potential issues tied to eating falafel and how to dodge them.
First, let’s take a look at what does falafel have in it, the primary ingredients in falafel and what nutrients they bring to the table.
The heart of falafel is made up of ground chickpeas, fava beans, or a blend of both. Alongside these, we find garlic, onions, parsley, cilantro, and spices like cumin and coriander. These ingredients form small balls or patties, which are then fried or baked.
Falafel offers an array of macronutrients. It includes proteins, carbs, and fats. It also packs in essential nutrients like fiber, vitamins, and minerals. Want an example? Chickpeas are a great source of plant-based protein and fiber, while spices bring vital micronutrients to the table.
Both chickpeas and fava beans provide various vitamins and minerals that are crucial for our health. These include vitamin B6, manganese, copper, folate, magnesium, iron, phosphorus, and zinc. Plus, you also get trace amounts of other B-vitamins and minerals.
The number of calories in falafel can vary based on the cooking method and ingredients used. However, a 100-gram serving size of six deep-fried falafel patties may contain around 333 calories.
Here’s a quick look at the nutritional value of a typical serving of falafel:
| Nutrient | Amount per 3.5-ounce serving (approximate) |
| Calories | 333 kcal |
| Protein | 13.3 grams |
| Carbohydrates | 31.8 grams |
| Fat | 17.8 grams |
| Fiber | 4.9 grams |
| Vitamin B6 | 94% of the Daily Value (DV) |
| Manganese | 30% of the DV |
| Copper | 29% of the DV |
| Folate | 26% of the DV |
Did you know?
Researchers have found that falafel has many health benefits. It is high in fibre as it contains vegetables, legumes (beans, chickpeas, or almonds), and olive oil, all of which can help people stay healthy and maintain an optimal weight while reducing their risk of diabetes, heart disease, and blood pressure.
Dr. Siddharth Gupta, B.A.M.S, M.D
Thinking if Falafel is good for you? Falafel if cooked wisely, can offer several health benefits. The ingredients and preparation methods can alter its nutritional value, offering additional benefits.
Falafel is made of chickpeas or fava beans – powerhouses of plant-based protein. Doesn’t this make it an ideal dish for vegetarians and vegans seeking protein sources?
With its high protein and fiber content, falafel may aid weight control by inducing feelings of fullness. Eating low-GI foods like chickpeas can also help manage blood sugar levels. Pretty neat, right?
Ever heard that legume-based diets can reduce the risk of heart disease? Chickpeas can help lower cholesterol levels and blood pressure which is beneficial for heart health.
The fiber from chickpeas can improve gut health, lessen risks of colon cancer and heart disease and even aid in maintaining blood sugar levels as it a food with low glycemic index thus helping release glucose steadily and slowly.
Falafel contains heart-friendly unsaturated fats from the cooking oil. Consumed in moderation, it can benefit heart health.
Falafel delivers vitamins like B6, manganese, iron, and folate, essential for our wellbeing and to prevent nutritional deficiencies.
Falafel, rich in vitamin B12 and folate, can help maintain healthy red blood cell count and potentially help to lower the risk of anemia.
Falafel, mostly made from chickpeas or fava beans, is gluten-free. A perfect option for those who are allergic to gluten or have a sensitivity to it.
Falafel contains both protein and fibre. Both work in conjunction with one another to help keep you feeling full throughout the day.This is because fibre contains acetate, which is an anti-appetite molecule.
Dietary fiber in chickpeas can help to smoothen the bowel movements, may also help increase the stool frequency, and thus tackle constipation.
Let’s summarize the health benefits of falafel:
| Health Benefit | Reason |
| Rich in Proteins | Chickpea and fava bean-based |
| Helps Control Weight | Contains protein and fiber |
| Promotes Heart Health | May help lowers cholesterol levels & is itself high in fibers |
| Good Source of Vitamins | Contains various essential vitamins and minerals |
| Lower the risk of Anemia | Rich in vitamin B12 and folate |
| Gluten-Free OptionHelp feel full longer | Made from chickpeas or fava beansActs as anti-appetite |
| Improves Bowel Movement | High in dietary fiber |
Owing to their high fibre content they may reduce constipation and protect from colon cancer by enhancing bowel movement.
Dr. Rajeev Singh, BAMS
Also Read: Can You Freeze Hummus? Your Guide To Extending Its Shelf Life
Wish to increase the health benefits of falafel? And want to know what is falafel made of? Here are some tweaks to traditional preparation techniques and ingredients:
Baking instead of deep-frying can slash down the calorie and fat content. Doesn’t that make your falafel healthier?
Several clever ingredient swaps can boost the dish’s health quotient.
Substitute white flour with whole wheat flour. That adds fiber and nutrients to the mixture.
An olive oil switch can offer heart-friendly benefits due to its monounsaturated fats content.
Amp up the health benefits by adding more nutritious ingredients to your falafel.
Why not add flaxseed or chia seeds to the mixture? They can increase the fiber and omega-3 fatty acid content, aiding heart health.
Sprinkle in some leafy greens into your falafel recipe. Spinach or kale can load your falafel with vitamins A, C, and K, along with iron and calcium.
Falafel does present several health benefits. But it’s also crucial to keep in mind some factors affecting its healthiness.
Remember that deep-frying can shoot up the dish’s calorie and fat content. Eating too much might lead to weight gain and other health problems.
Does your falafel recipe or restaurant order have a lot of sodium? Extra salt and sauces could be the culprits. A high sodium intake can lead to high blood pressure and may increase risk of heart disease.
If you’re allergic to chickpeas or sesame seeds, falafel might not agree with you. It can cause allergic reactions or stomach discomfort.
Falafel leftovers? Storing them correctly makes sure they stay fresh and safe to eat.
You can store prepared falafel or batter in an airtight container or ziplock bag. Refrigerate for up to a week or freeze for up to six months. This procedure helps maintain the dish’s quality and prevents spoilage.
Refrigerated leftovers will remain fresh for up to a week, and there’s less chance of bacterial growth.
Freezing extends the leftovers’ shelf life to around six months. Enjoy the dish later without any loss in taste or quality!
Pay attention to how you handle leftovers to avoid foodborne illness. Use good food handling practices such as washing hands before cooking and never consuming raw falafel batter. Make sure it’s cooked well to eliminate all harmful bacteria.
Falafel’s status as a favorite dish worldwide is undeniable. Though packed with wholesome ingredients like chickpeas, fava beans, and spices, the hefty calories and fats due to deep-frying is a drawback. Choosing healthier preparation methods, such as baking, and adding nutrient-rich ingredients aids in maximising falafel’s health benefits.
By adhering to the insights provided in the article, you can enjoy a healthier falafel dish and add it to your balanced diet routine.
Healthy falafels (such as baked falafels) could be a dieting ally due to their high protein, fiber, vitamin, and mineral content. But remember the fat and calorie content and eat in moderation.
Fried falafel can have higher calories and fat than ideal. But its ingredients still provide helpful nutrients. Choose healthier cooking methods like baking to maximize its nutritional value.
The healthiness of pizza and falafel varies based on the ingredients and cooking methods used. For a healthier pizza, choose a whole-grain base, loads of veggies, and lean protein. Bake your falafel and pair with whole-grain pita bread and fresh veg for a healthy option.
Pickles and all kinds of salads are good additions to falafel. Also, yogurt and cucumber, roasted mushrooms, hummus make falafel more delicious.
Chickpeas in falafel contain iron, magnesium, phosphorus, B vitamins and folate. They are full of antioxidants and are useful in fighting diseases. Of course, we emphasize again that you try to prepare it at home and do not fry it. If it is fried, its fat and calories increase and the food is no longer so healthy.
It can be eaten daily but in moderation, if not in some people it may cause bloating an abdominal discomfort.
Falafel is a plant-based protein champ, filled with proteins from chickpeas or fava beans. It’s a fitting choice for vegetarians or vegans. But remember to choose the right cooking method to maximize the benefits.
Yes, falafel, made primarily from ground chickpeas or fava beans, is naturally gluten-free. However, cross-contamination during preparation could occur, so it’s essential to verify the ingredients and preparation methods to ensure gluten-free suitability.
No, traditional falafel does not contain meat. It’s a vegetarian dish made from ground chickpeas or fava beans, mixed with herbs and spices, then formed into balls or patties and fried.
No, traditional falafel does not contain nuts. It is typically made from ground chickpeas or fava beans, mixed with herbs and spices, then fried. However, it’s essential to check for any potential cross-contamination if you have nut allergies.
Yes, falafel is a good source of fiber. It’s made primarily from ground chickpeas or fava beans, which are rich in dietary fiber, contributing to digestive health and providing a feeling of fullness.
Yes, falafel contains carbohydrates. It’s primarily made from ground chickpeas or fava beans, both of which are carbohydrate-rich ingredients. However, the exact amount of carbohydrates can vary depending on the recipe and serving size.
Yes, falafel is a good source of protein. It’s primarily made from ground chickpeas or fava beans, both of which are rich in protein, making falafel a suitable option for vegetarians and vegans looking to increase their protein intake.
Falafel can typically last in the fridge for 3-4 days when stored in an airtight container. To maintain freshness, it’s essential to refrigerate it promptly after cooking and ensure proper sealing to prevent moisture loss.
Falafel has a savory and earthy flavor with a slightly nutty undertone. Its texture is crisp on the outside and soft on the inside, with a pleasant blend of spices like cumin, coriander, and garlic contributing to its distinctive taste.
Consuming falafel may lead to diarrhea for some individuals due to factors like high fiber content, spice sensitivity, or potential cross-contamination during preparation. Additionally, the frying process and oil used might affect digestive tolerance in some people.
It’s not recommended to feed falafel to dogs as it may contain ingredients like garlic or onion powder, which can be toxic to them. Additionally, the spices and frying oil used in falafel preparation may upset a dog’s stomach. It’s best to stick to dog-friendly foods to ensure their health and safety.
Yes, falafel can be frozen for later consumption. After cooking, allow them to cool completely, then place them in a single layer on a baking sheet and freeze until solid. Once frozen, transfer them to a freezer-safe container or bag, ensuring they’re properly sealed to maintain freshness. Thaw them in the refrigerator before reheating.
Yes, falafel is vegetarian. It’s typically made from ground chickpeas or fava beans, mixed with herbs and spices, then formed into balls or patties and fried, making it a popular plant-based option in many cuisines.
Falafel can be part of a weight loss diet when consumed in moderation due to its high fiber and protein content, which helps promote satiety. However, it’s essential to consider portion sizes and cooking methods, as deep-fried falafel can be higher in calories. Pairing falafel with plenty of vegetables and opting for baked or air-fried versions can support weight loss goals.
Yes, falafel is generally safe to eat during pregnancy when cooked thoroughly and made with fresh ingredients. However, it’s wise to ensure proper cooking to avoid any risk of foodborne illnesses.
Eating falafel may cause gas for some people due to its high fiber content from ingredients like chickpeas. However, individual reactions vary, so monitoring your body’s response is essential.
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