Falafel consists of ground chickpeas that are deep-fried into balls. This Middle Eastern food has a meaty consistency and is often served in a pita and topped with vegetables such as lettuce and tomato. While falafel can be a tasty dish and a good meat substitute, the food isn't ideal for managing your blood pressure, as some of its nutritional characteristics may increase your risk for hypertension.
High in Calories
Falafel is high in calories. An 100 g serving of falafel provides 333 calories, which comprises nearly 17 percent of the daily suggested intake of 2,000. This amount of calories is much more than is found in 100 g of other protein sources, such as chicken. A 100 g chicken breast contains just 110 calories. High-calorie foods can have potential drawbacks for blood pressure, as being overweight is a major risk factor for hypertension.
Fat Content
Falafel is high in fat, with 18 g per 100 g serving, but this is not necessarily detrimental for blood pressure management. All but 2.4 g of the fat in falafel is unsaturated, and the unsaturated fats -- monounsaturated and polyunsaturated fats -- can help reduce your risk of high cholesterol. High cholesterol levels are a risk factor for high blood pressure, so the fat content in falafel is not necessarily bad for blood pressure.
Carbohydrate Content
Falafel is high in carbohydrates, as chickpeas are a carbohydrate-rich food. While carbohydrates are useful for fueling athletic activity, some research indicates that fewer carbohydrates may be better for blood pressure. For example, a study published in the January 2010 edition of "Archives of Internal Medicine" found that low-carbohydrate diets promoted lower blood pressure levels than diets richer in carbohydrates and lower in fat.
Sodium Content
One potentially detrimental aspect of falafel for blood pressure is the high sodium content of this food. A 100 g serving of falafel contains 294 mg of sodium, which comprises 13 percent of the daily suggested intake. Too much sodium can promote increased blood pressure and may make you retain water.
Potassium
A benefit of falafel for blood pressure management is the rich potassium content the food provides. Each 100 g serving of falafel contains 585 mg of potassium, which comprises 29 percent of the daily recommended intake of 2,000 mg. According to MayoClinic.com, not consuming adequate levels of potassium may increase your risk of high blood pressure. Thus, falafel's high potassium content may make it helpful for blood pressure management.
References
- USDA National Nutrient Database: Falafel, Home-Prepared
- LIVESTRONG.COM MyPlate: Calories in Chicken Breast (100g) (Kroger)
- Mayo Clinic; High Blood Pressure (Hypertension); March 2011
- American Heart Association; Knowing Your Fats; September 2010
- "Archives of Internal Medicine"; Effects of Low-Carbohydrate vs Low-Fat Diets on Weight Loss and Cardiovascular Risk Factors: A Meta-Analysis of Randomized Controlled Trials; A.J. Nordmann et al.; February 2006
- Mayo Clinic; Sodium: How to Tame Your Salt Habit Now; March 2011
