Falafel is a popular Middle Eastern food that has recently started to gain popularity in the Western world. But what are falafel carbs, and is it healthy to eat them? In this blog post, we’ll answer these questions and more.
First, we’ll discuss falafel carbs and then the health benefits of falafel carbs. Finally, we’ll provide tips on how to eat falafel carbs safely and enjoyably! So whether you’re a fan of falafel or just want to be aware of the facts behind this popular food, read on!
You may be interested in this article: Falafels Keto: The Perfect Low-Carb Appetizer or Main Course
Falafel carbs
The United States Department of Agriculture (USDA) FoodData Central has provided this nutrition information for one medium-sized falafel patty measuring 2.25 inches around and weighing 17 grams.
- Calories: 57
- Fat: 3g
- Sodium: 50mg
- Carbohydrates: 5.4g
- Fiber: 1g
- Sugars: 0.5g
- Protein: 2.3g
Carbs
The majority of the carbohydrates in a falafel patty are from chickpeas or fava beans, which provide around 5 grams each. Complex carbohydrates and soluble fiber (also known as “bad” cholesterol) are abundant in the dish, which helps reduce LDL cholesterol.
Try this recipe to enjoy falafel with low-carb: Falafel Keto: The Keto Diet’s Best Falafel Alternative (No Cauliflower)
More Nutrients
Fats
Falafel is a low-fat dish with 3 grams of fat per serving. Most falafel patties or balls, on the other hand, are deep-fried in oil, which boosts their fat content. Look for falafels prepared in unsaturated fat oils or prepare them at home using a high-heat cooking oil, such as avocado oil, and a tiny frying pan to regulate the quantity of oil you utilize to reduce the saturated fat content.
Protein
A falafel is a vegetarian dish that is rich in plant-based protein and includes chickpeas or fava beans, which are a healthy protein option for those who want an substitution to meat. Chickpeas have greater levels of protein (17 to 30%) than other plant foods, in terms of dry weight.
Vitamins and Minerals
The top nutrients found in a home-prepared falafel include the following:
- Calcium
- Magnesium
- Phosphorou
- Potassium
- Folate
Calories
Just under 57 calories are in a single, homemade 17-gram falafel patty. Carbohydrates and water (roughly 40%) make up the majority of these calories. But, typical store-bought patties are significantly bigger, with a caloric count of 250 calories each.
Is it Healthy to Eat Falafel
“There is no bad or good food,” says Robin Danowski, RD, assistant professor of nutrition at La Salle University. “It depends on how you cook it and how much of it you eat.”
Falafel is a popular Middle Eastern food that’s made from ground chickpeas. It’s usually served inside pita bread and topped with ingredients like tahini, hummus, and salsa.
According to Amy Shapiro, RD, falafel is a fantastic way to encourage people to eat a healthier diet that benefits both their bodies and the environment. Chickpeas (one cup of which contains 15 grams of protein and 14 grams of fiber) provide a high level of protein and fiber.
In addition, iron, folate, magnesium, phosphorus, and B vitamins are abundant in chickpeas. “It’s a very satisfying meal that will maintain blood sugar levels and prevent excess sugar cravings,” she says. The different spices in falafel, such as cumin, coriander, and cardamom, are also full of disease-fighting antioxidants.
Even the healthiest foods, though, have a few downsides (or pit(a)falles, if you will), and falafel is no exception. Deep-fried oil is used for most falafels. In addition, the oil raises your caloric intake significantly, even if Shapiro claims it is usually unsaturated. “For some, it may add too much fat to the diet,” she notes.
Additionally, according to Shapiro, heating low-quality oils above their smoke point (like canola oil) may create carcinogens.
Conclusion
Falafel carbs are quickly becoming a popular food choice across the world and for good reason! This Middle Eastern food is low in calories and high in protein, making it a healthy and satisfying option.
However, before you dive into the falafel carbs, it is important to understand the falafel nutrition, specifically the carbs. This article provides you with all the necessary information to make an informed decision about this popular food!
