Falafel | Simple, Healthy and Delicious Recipe | The Oven Light Dinner (2024)

FAQs

Are falafels healthy for weight loss? ›

Falafel is low in calories and fat. When eaten as part of a healthy diet, it can aid with weight loss or weight maintenance. One of the healthiest ways to eat falafel is in a buddha bowl with plenty of healthy greens and veggies.

Health benefits may include weight management, heart health support, and management of anemia. Baking falafel instead of frying can reduce fat content and make it healthier. Some downsides may include potential allergies and sodium content concerns.

Featuring foods such as with lettuce, a side of fries, the falafel sauce, pickled vegetables, radish, mint, parsley, onion, tomato and hummus. Toum (a famous Lebanese garlic sauce) can also be served. Part of a mezze, which is a spread of small share plates.

Falafel has a good amount of micronutrients plus it is a good source of protein and fiber. This helps in curbing one's appetite, lowers one's risk of chronic disease, and supports healthy blood sugar. All these qualities put Falafel in the diabetes-friendly category.

Falafel's Nutritional Profile

It tends to be relatively low in cholesterol, low on the glycemic index scale, and high in protein. Also, it's full of complex carbs and fiber, which are good for a healthy gut and regular bowel movements, adds Zozos.

In essence, the ingredient profile of falafel is in the least unhealthy. In fact, compared to other counterparts of the food, including chicken shawarma, falafel tops the list to contain the healthiest amount of all ingredients that are required by the body.

Falafel is also a good source of soluble fibre, the type that helps lower LDL (bad) cholesterol.

Go with the falafel. The gyro has more saturated fat, more calories, and (usually) more sodium than the falafel—or chicken or vegetable sandwich fillings—on most menus. Take Daphne's, a "California-fresh" West Coast chain with 56 restaurants that lists calories on its menus and Nutrition Facts on its Web site.

Carbs. A falafel patty contains a little more than 5 grams of carbohydrates, the majority of which come from the chickpeas or fava beans. The food is high in complex carbohydrates and soluble fiber—the type of fiber that helps lower LDL cholesterol (known as the "bad" cholesterol).

Falafel is high in many micronutrients and a good source of fiber and protein. As such, it may help curb your appetite, support healthy blood sugar, and lower your risk of chronic disease. Yet, it's typically deep-fried in oil, which raises its fat and calorie content.

What are the 2 types of falafel? ›

There are three types of falafel--Traditional falafel, baked falafel and lemon falafel. “Where the traditional falafel is the basic fried falafel comprising a mix of chickpeas, onions, garlic, herbs and spices, baked falafels are made using fresh herbs in the chickpea mixture,” says Chef Sati from Ophelia.

Falafel wraps are a delicious and popular food option for many, but they can be a potential source of concern for individuals with diabetes due to their high carbohydrate content. Adding a yoghurt dip provides protein and healthy fats, which can slow down the absorption of carbohydrates and prevent blood sugar spikes.

There are also ample amounts of B-vitamins and minerals including iron, magnesium, potassium and zinc. Four to five pieces of traditionally prepared, deep-fried falafel contains about 540 calories and 26 grams of fat, but there is also a whopping 17 grams of fiber and 19 grams of protein. Overall, not such a bad meal.

Though bananas are higher in carbs and sugars than some foods, they also contain fiber and resistant starch that slows down the digestion and release of sugar into your bloodstream. These qualities make bananas a healthy, go-to snack for people with diabetes.

An easy keto falafel recipe made without chickpeas is a delicious snack or appetizer. But it's also a perfect addition to a low carb salad or a paleo wrap for lunch.

A 100-gram serving (about 3 to 4 falafel patties) of frozen premade chickpea falafel has: 321 calories.

Further, restaurant falafel, as well as store-bought packaged falafel, is often very high in sodium. Luckily, there are ways to make falafel healthier. The core ingredients in falafel are quite nutritious, so if it is not deep-fried, it can be a very healthy vegetarian option.