Introduction
Falafel is a popular Middle Eastern food that is made from ground chickpeas or fava beans that are formed into balls or patties and deep fried. This tasty dish is often served in pita bread as a sandwich or with salads and other sides. But is falafel healthy? In this article, we’ll explore the health benefits of falafel and provide tips for making it a healthier part of your diet.
Exploring the Health Benefits of Falafel
When it comes to nutrition, falafel has a lot going for it. According to a study published in the Journal of Food Science and Technology, one serving (100 g) of cooked falafel contains approximately:
- Calories – 340 kcal
- Protein – 14.7 g
- Carbohydrates – 28.9 g
- Total fat – 17.1 g
- Fiber – 5.5 g
- Sodium – 270 mg
For comparison, a 100-gram serving of hamburger patty contains approximately:
- Calories – 233 kcal
- Protein – 15.4 g
- Carbohydrates – 8.3 g
- Total fat – 12.3 g
- Fiber – 0.0 g
- Sodium – 72 mg
As you can see, falafel has more calories, carbohydrates, and total fat than a hamburger patty, but it also contains more protein and significantly more fiber. It’s also lower in sodium, which is an important factor in maintaining heart health.
Making Falafel at Home: Is It Healthier?
If you’re looking for a healthier way to enjoy falafel, making it at home is a great option. When you make it yourself, you have complete control over the ingredients and cooking methods. For example, you can opt for whole grain options, use healthy oil alternatives, and add extra vegetables.
However, there are some drawbacks to making falafel at home. Deep frying is the traditional method of preparing falafel, and while it may be the tastiest way to enjoy it, it’s not the healthiest. If you want to make healthier homemade falafel, baking or air frying are much better options.
What Makes Falafel a Healthy Choice?
There are several reasons why falafel is a healthy choice. First, it’s a low-calorie protein source. A single serving of falafel contains 14.7 grams of protein, making it an excellent source of plant-based protein. Protein helps to keep you feeling full and energized throughout the day.
In addition, falafel is high in fiber. Fiber is important for digestion and helps to keep you regular. It also helps to lower cholesterol levels and reduce the risk of certain diseases, such as diabetes and heart disease.
Finally, falafel is low in fat. While it does contain some fat, most of it is healthy unsaturated fat. Unsaturated fats are essential for a healthy diet and can help to reduce the risk of heart disease.
How to Make Falafel Healthier
Making falafel healthier doesn’t have to be complicated. Here are a few simple tips to make your falafel even healthier:
- Choose whole grain options. Instead of using white flour to make your falafel, opt for whole wheat or spelt flour. This will increase the fiber content and provide additional nutrients.
- Use healthy oil alternatives. Instead of deep frying your falafel, try baking or air frying. This will reduce the amount of oil used and make your falafel healthier.
- Add extra vegetables. Add grated carrots, zucchini, or other vegetables to your falafel mix. This will increase the nutritional value and add flavor.
How Eating Falafel Can Help You Reach Your Health Goals
Eating falafel can help you reach a variety of health goals. For example, if you’re trying to lose weight, falafel can be an excellent choice because it’s low in calories and high in protein. Eating a high-protein diet can help to reduce hunger cravings and make it easier to stick to your weight loss plan.
In addition, eating falafel can improve digestion. The high fiber content helps to keep your digestive system running smoothly. And since falafel is low in fat, it won’t leave you feeling weighed down after meals.
Finally, eating falafel can give you a boost of energy. The combination of protein and complex carbohydrates helps to stabilize blood sugar levels and provide long-lasting energy.
Conclusion
Falafel is a delicious and nutritious dish that can be enjoyed as part of a healthy diet. It’s high in protein and fiber, low in fat, and contains fewer calories than many other commonly-eaten foods. Plus, it’s easy to make at home and can be customized to fit your dietary needs. So if you’re looking for a healthy and flavorful meal, falafel is definitely worth considering.
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