What is Aquafaba?
Aquafaba, a term coined by vegan enthusiasts, literally means "bean water" from the Latin aqua (water) and faba (bean). It is the leftover liquid after cooking chickpeas or draining them from a can. This cloudy, viscous fluid is prized in vegan cooking for its ability to mimic the properties of egg whites, particularly its emulsifying and foaming capabilities. It is used to make everything from meringues and mousse to vegan mayonnaise.
The Composition of Aquafaba
When chickpeas are cooked, a mixture of starches, proteins, and water-soluble compounds from the legumes leach into the cooking water. This creates the unique texture and functional properties of aquafaba. While it contains trace amounts of nutrients, it is not a significant source of protein, vitamins, or minerals compared to the chickpeas themselves.
Potential Risks of Drinking Chickpea Water
While aquafaba is widely used in cooked and baked recipes, drinking it straight as a beverage is a different matter, and it comes with several potential downsides.
Digestive Discomfort
Chickpeas contain complex sugars known as oligosaccharides, which are a type of FODMAP (Fermentable Oligo-, Di-, Mono-saccharides And Polyols). These carbohydrates are not easily digested by the small intestine and instead travel to the large intestine, where gut bacteria ferment them. This fermentation process produces gas, leading to bloating, abdominal pain, and discomfort, especially for individuals with irritable bowel syndrome (IBS) or sensitive digestive systems. The boiling or canning process causes many of these oligosaccharides to leach into the aquafaba, making it a concentrated source of these gas-producing compounds.
Antinutrients
Aquafaba contains some antinutrients, such as saponins and phytic acid. Saponins are responsible for the foamy characteristic of aquafaba but can be difficult to digest in large quantities. Phytic acid can bind to certain minerals like calcium, iron, and zinc, potentially hindering their absorption by the body. However, the amounts are relatively low and regular, moderate consumption as part of a cooked dish is generally not a concern.
High Sodium Content
Canned chickpeas are often packed in a brine with added salt to enhance flavor and preservation. If you plan to drink the liquid directly from a can, you will be ingesting a significant amount of sodium. High sodium intake can contribute to various health issues, including high blood pressure. This is a major reason why draining and rinsing canned chickpeas is recommended for cooking.
BPA Concerns
Some canned food products, including chickpeas, may have a lining containing the industrial chemical Bisphenol A (BPA). While many manufacturers have moved to BPA-free cans, the chemical can still be present, and it has been shown to leach into food over time. BPA exposure has been linked to potential health issues, so consuming the liquid directly from cans is generally discouraged. Opting for BPA-free brands or cooking your own chickpeas is the safest approach.
Homemade vs. Canned Aquafaba
There are notable differences between homemade aquafaba, made from cooking dry chickpeas, and the liquid from canned chickpeas.
| Attribute | Canned Aquafaba | Homemade Aquafaba |
|---|---|---|
| Consistency | Often reliable for whipping, sometimes needs reduction | Can be inconsistent; often requires simmering to thicken |
| Sodium Content | Often very high due to added salt | Can be made with no salt or a controlled amount |
| BPA/Chemical Risk | Possible, though reduced with BPA-free cans | No risk from can linings |
| Digestive Impact | High in FODMAPs (water-soluble oligosaccharides) | Also contains FODMAPs, but soaking and discarding water before cooking can reduce content |
| Convenience | Highly convenient; liquid is ready to use | Requires more time for soaking and cooking |
Safely Using Aquafaba in Your Kitchen
If you want to use chickpea water, it's best to use it as a culinary ingredient rather than a drink. Follow these steps for the safest results:
- For Homemade Aquafaba: Start with dried chickpeas. Soak them overnight, and discard the soaking water to help reduce some antinutrients and oligosaccharides. Cook the chickpeas in fresh water until soft, then strain and save the cooking liquid. Reduce the liquid on the stove for a thicker, more stable consistency if needed.
- For Canned Aquafaba: Choose a low-sodium or no-salt-added, BPA-free brand if available. Strain the chickpeas and save the liquid. While some canned brands have reliable consistency for whipping, rinsing can help reduce sodium and FODMAP content if you're concerned about digestion.
- Store Safely: Aquafaba should be treated like a raw ingredient. Store it in an airtight container in the refrigerator for up to 3–4 days. It can also be frozen in ice cube trays for longer storage.
- Use in Cooked Dishes: Incorporate aquafaba into recipes that will be baked or otherwise heated. This can help break down some of the compounds that cause digestive upset. A great resource for recipes is the Aquafaba.com website.
Conclusion
While generally not toxic, drinking chickpea water directly is not a recommended practice due to potential digestive side effects from its high oligosaccharide content. The high sodium levels in canned versions and the presence of antinutrients also make it less than ideal as a beverage. Its true value lies in the kitchen, where it serves as an excellent egg substitute, especially in vegan baking. For the safest and most reliable results, and to minimize potential risks, consider making your own aquafaba from scratch or choosing low-sodium, BPA-free canned brands and using it in cooked or baked applications. As with all new food trends, moderation and careful preparation are key.
