You've probably heard of this dish called falafel, or seen it in big restaurants. It's a very popular, traditional dish in Middle Eastern countries. Many people think it's a good alternative for those who don't eat meat. But how healthy is it really? Today, let's talk about the inside of these falafels.
First, let's see, what is falafel?
Simply put, falafel is a dish made from chickpeas, and sometimes fava beans. It is made like this: First, dried chickpeas are soaked in water. Then, they are ground into a fine powder, mixed with various herbs and spices, and then shaped into small balls and deep-fried .
This deep frying is the most important thing here. We'll talk about that later.
How nutritious is falafel?
Let's take a look at the nutritional value of about 3 or 4 falafel balls, which is about 100 grams. This will give you a good idea.
| Nutritional component | Average size (per 100 grams) |
|---|---|
| Calories | About 321 |
| Protein | 21 grams |
| Fat | 4 grams |
| Dietary Fiber | 11 grams |
| Sodium | 36 milligrams |
When you look at these numbers, you can see that it is very high in protein and fiber.
Health benefits of chickpeas for making falafel
The good or bad of falafel depends on how it is made. But the main ingredient used to make it, which is chickpeas, is very healthy. Chickpeas are a type of legume. Check out the benefits of these.
Low in fat, high in protein
Since these are plant-based foods, they are very low in saturated fat. They also have no cholesterol at all. Therefore, these legumes are a great substitute for meat. They are great for meeting your protein needs.
There are a lot of vitamins and minerals.
Chickpeas are a storehouse of vitamins and minerals.
- Types of Vitamin B
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorus
- Zinc
All of this is essential for the functioning of our body.
Rich in fiber
Doctors recommend consuming between 25-38 grams of fiber per day. A cup of legumes, such as chickpeas, has about 7-9 grams of fiber.
Eating a diet rich in fiber has many benefits for our bodies. It is very important for our digestive system and overall health.
| Benefits of consuming more fiber |
|---|
| Reduces cholesterol levels in the body. |
| Prevents constipation and maintains the health of the digestive system. |
| Helps control blood sugar levels. |
| Reduces the risk of colon cancer. |
| It creates a feeling of fullness in the stomach and reduces unnecessary eating. |
Lowers cholesterol levels.
Research has found that eating legumes for more than 3 weeks can reduce total cholesterol and "bad" cholesterol (LDL) cholesterol. In a study of patients with type 2 diabetes, replacing red meat with legumes for 3 days a week reduced LDL cholesterol and triglycerides.
Good for blood pressure too
Eating these nutritious nuts can also help lower blood pressure. Several studies have shown that people who ate a cup of nuts daily for 10 weeks had a significant reduction in blood pressure.
So, is falafel really healthy ? Are there any problems?
Okay, so now we've looked at how good chickpeas are for making falafel. But it's when you eat them as falafel that some of the problems arise. The way they're made and the other things you add to them can diminish these benefits a bit.
1. Deep frying
This is the biggest problem. Falafel is usually deep-fried. What happens is that the falafel absorbs all the oil it is fried in. Sometimes the oil absorbed can be as much as 20% of the weight of a dish.
Regular consumption of deep-fried foods contributes to a number of diseases such as Type 2 Diabetes and Cardiovascular Disease. It is also a major cause of obesity.
2. Use of salt (Sodium)
Falafel is often eaten with pita bread, various sauces, and pickles. These sauces and pickles are very high in salt (sodium) . The American Heart Association recommends that we consume no more than 2,300 milligrams of sodium per day. But most of us consume more than that.
3. Allergies
Some falafel recipes include sesame. Sesame is an allergen for some people. If you are allergic to sesame, it is important to check the ingredients before eating falafel.
How to make falafel healthier?
But don't worry. You can make falafel at home in a very healthy way. Here are a few tips:
- Instead of deep frying, bake the falafel or make it in an air fryer. This way you can reduce oil usage significantly.
- Reduce the amount of salt in the recipe. To enhance the flavor, add more of our spices, such as garlic, ginger, coriander, and turmeric, instead of salt.
- Eat it with pita bread made from whole-wheat flour. That way you'll get even more fiber.
- If you're concerned about carbohydrates, eat falafel with a good salad instead of pita bread.
- If you eat at the store, try not to add too many salty pickles and sauces.
Take-Home Message
- The main ingredient in falafel is chickpeas, which are a very nutritious food full of protein, fiber, vitamins, and minerals.
- The two main health risks of falafel are deep frying and the high salt content in the sauces and pickles that accompany it.
- You can make falafel a very healthy dish by baking it at home or preparing it in an air fryer and reducing the salt.
- If prepared correctly, falafel is a great source of plant-based protein that can be eaten as a meat substitute.
- If you have medical conditions like high blood pressure, diabetes, or cholesterol, it's always best to talk to your doctor before making decisions about your diet.
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