Nutritional Value of Subway Falafel Sandwich: Is it a Healthy Choice?

What is Subway Falafel Made of?

Subway falafel is a Middle Eastern meal particularly well-liked among vegetarians and it comprises deep-fried patties prepared with a mixture of chickpeas (or fava beans), onions, dough, and other herbs and spices.

Nutritional Value of Subway Falafel Sandwich: Is it a Healthy Choice?

One unique bean, chickpeas, is the foundation of falafel. Fried golden, tahini- or yogurt-based sauces are served with balls of strongly seasoned, mashed chickpeas.

Subway Falafel can be seasoned with fresh herbs, garlic, onion, cayenne, and red pepper flakes besides its traditional warm, earthy flavors of cumin and coriander.

What is Subway Falafel Made of?

You can eat falafel as a standalone side dish, although it’s most frequently included in mezes, pita pockets, or flatbreads.

Many people worry if this meal is actually nutritious although it is extremely common and contains many healthful components.

Subway Falafel Nutritional Information

Subway Falafel Nutritional Information

It often has a low glycemic index, low cholesterol, and high protein content. It also has a lot of fiber and complex carbohydrates, both of which are beneficial for a healthy stomach and regular bowel motions.

Here is the nutritional breakdown of a serving of frozen falafel:

  1. 320 calories
  2. Fat: 19 g
  3. 3 g of saturated fat
  4. 0 mg of cholesterol
  5. Salt: 490 mg
  6. 30 g of carbs
  7. 6 g of fiber
  8. 5 g of sugars
  9. 8 g of protein

Subway Falafel Sandwich: Is it a Healthy Choice?

Subway Falafel Sandwich: Is it a Healthy Choice?

Falafel possesses several attributes that could improve your health.

First off, it has a lot of fiber and plant-based protein, two nutrients that combine to help keep you fuller for longer throughout the day.

Fiber and protein have both been proven to increase the synthesis of the hormones associated with fullness, such as cholecystokinin, glucagon-like peptide-1, and peptide YY, while decreasing the production of the hormones associated with hunger, such as ghrelin.

Chickpea fiber may also help control blood sugar levels by decreasing glucose absorption, according to research. This encourages gradual blood sugar increases as opposed to abrupt ones.

Research has connected chickpea fiber to better gut health and lessened risks for heart disease and colon cancer.

Falafel can be classified as inherently dairy- and gluten-free depending on the additional ingredients used, making them a good choice for most diets. There can be drawbacks to falafel depending on how it is made.

It is frequently deep-fried, which raises the amount of calories and fat in it. Studies repeatedly show that deep-fried food consumers are more likely to be obese and develop heart disease, diabetes, and cancer.

Some individuals can be allergic to components included in or eaten with falafel, such as sesame seeds.


Take Home

Falafel is a wonderful source of fiber and protein and is high in several micronutrients.

As a result, it can be useful in reducing hunger, promoting healthy blood sugar levels, and reducing your chance of developing chronic diseases.

However, it is frequently deep-fried in oil, which increases the amount of fat and calories in it.

According to Amy Shapiro, RD, falafel is a wonderful meal to promote a more plant-based diet, which is good for both the health and the environment.

It has a lot of fiber and protein thanks to the chickpeas (one cup includes 15 grams of fiber and 14 grams of protein).

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