*Falafel, with its crunchy exterior and aromatic blend of herbs, has evolved from a regional specialty into an international favorite. Once a humble street food, it’s now featured on menus across the globe — about 5% of restaurants serve it, and some chains even revolve entirely around it.
“People love falafel for its rich, savory flavor, crispy outside and tender, herb-packed interior,” says Amy Goodson, a Texas-based nutritionist, per USA Today. “It also has the advantage of being a plant-based protein option that appeals to both vegetarians and meat-eaters alike.”
What drives its universal appeal, and where does it stand in a healthy diet? Let’s break down its ingredients, nutritional benefits, and one key factor to keep in mind when enjoying it.
What’s in Falafel?
Traditionally made from chickpeas or fava beans soaked overnight, falafel is blended with parsley, cilantro, onion, garlic, and spices like cumin and coriander, explains Jen Messer, president of the New Hampshire Academy of Nutrition and Dietetics. Modern twists sometimes use lentils or edamame. While falafel is typically deep-fried, “they can also be misted with a little olive oil and air-fried or baked if one wants to decrease fat,” notes Leslie Bonci, a sports dietitian.
Scroll to continue reading
Health Benefits
Falafel is nutrient-dense thanks to its legumes, which are “great sources of plant protein and dietary fiber,” says Messer. Fiber aids digestion and satiety, while protein supports muscle repair. Bonci adds it can help close the “fiber gap,” since only 5% of Americans meet daily fiber goals. With a low glycemic index, falafel also aids blood sugar control and may reduce cardiovascular risk. Goodson highlights its additional nutrients: “iron, magnesium, folate and potassium,” plus antioxidants from herbs and spices.
The Downside
Falafel’s benefits hinge on preparation and toppings. Traditional deep-frying ups calorie and fat content, and “saturated fat can be especially high if fried in certain oils,” warns Goodson. Restaurant or packaged versions also tend to be sodium-heavy.
When baked or air-fried and paired with whole grains and fresh vegetables, falafel shines. “Falafel can be a nutritious, plant-based protein choice when eaten in moderation and prepared in a health-conscious way,” says Goodson.
MORE NEWS ON EURWEB.COM: FDA Issues Urgent Warning Over Potentially Radioactive Shrimp Sold at Walmart
Sign up for our Free daily newsletter HERE.
