Falafel is a dish of Middle Eastern origin that’s especially popular among vegetarians and vegans.
It consists of deep-fried patties that are made from a combination of chickpeas (or fava beans), herbs, spices, onion, and dough.
Falafel can be a stand-alone side dish, but it’s commonly served in a pita pocket, flatbread, or as part of an assortment of appetizers called a meze.
Although it’s quite popular and packed with healthy ingredients, many people wonder whether it’s truly a healthy dish.
This article reviews whether falafel is healthy and provides a nutritious recipe.
Is falafel healthy?
Falafel has several qualities that may benefit your health in various ways.
To start, it’s a good source of fiber and plant-based protein, two nutrients that work synergistically to help keep you full for longer throughout the day.
Both fiber and protein have been shown to reduce the production of hunger hormones, such as ghrelin, while increasing the production of fullness
hormones like cholecystokinin, glucagon-like peptide-1, and peptide YY (2Trusted Source, 3Trusted Source, 4Trusted Source).
Also, studies have shown that chickpea fiber may help manage blood sugar levels by slowing carb absorption. This promotes steady rises in blood sugar rather than spikes (5Trusted Source, 6Trusted Source).
Moreover, chickpea fiber has been linked to improved bowel health, as well as lowered risks of heart disease and colon cancer (7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).
Depending on what ingredients are added to falafel, they can be naturally gluten-free and dairy-free, making them a good option for most diets.
That said, falafel can have downsides, depending on how it’s prepared.
It’s typically deep-fried in oil, which significantly increases its calorie and fat content (11Trusted Source).
Studies consistently show that people who regularly consume deep-fried foods have a higher risk of obesity, heart disease, diabetes, and cancer (12Trusted Source, 13Trusted Source).
What’s more, some people may have allergies to ingredients that are either in or served with falafel, such as sesame seeds.
However, making your own falafel at home can minimize these downsides.
