Is Aquafaba Whipped Cream Healthy? The Definitive Guide

With approximately 3 to 5 calories per tablespoon, aquafaba is remarkably low in energy compared to traditional heavy cream. This low-calorie chickpea liquid is whipped into a fluffy, dairy-free topping, but the question remains: is aquafaba whipped cream healthy? We explore its nutritional value and overall health implications.

Quick Summary

An in-depth look at whether aquafaba whipped cream is a healthy dessert topping. We examine its low-calorie, low-fat composition, discuss potential drawbacks like added sugars, and compare it to traditional dairy cream.

Key Points

• Low-Calorie Base: The unadulterated aquafaba base is extremely low in calories and fat compared to heavy cream.

• Dietary Alternative: Aquafaba whipped cream is an ideal option for vegans and individuals with dairy or egg allergies.

• Sugar Content is Key: The final health profile depends largely on the amount of sweeteners used; opting for less sugar makes it a healthier choice.

• Nutrient-Poor: It lacks the robust nutritional content, like protein and vitamins, found in its dairy or egg-based counterparts.

• Digestive Sensitivity: Those with sensitive stomachs might experience gas or bloating due to the presence of indigestible sugars.

• Flavor Customization: Adding vanilla or other extracts is necessary to mask the subtle, bean-like aftertaste of aquafaba.

• Waste Reduction: Using aquafaba from canned chickpeas is an excellent way to reduce food waste.

What Exactly is Aquafaba and Aquafaba Whipped Cream?

Aquafaba, which literally means “bean water,” is the viscous liquid left over from cooking chickpeas or other legumes. Its unique composition of starches, proteins, and other plant solids allows it to mimic the foaming and emulsifying properties of egg whites. Aquafaba whipped cream is made by whipping this chickpea brine with a mixer, often with added stabilizers like cream of tartar and sweeteners such as powdered sugar or maple syrup, until it forms soft or stiff peaks. This makes it a popular plant-based, dairy-free, and egg-free alternative for desserts like meringues, mousse, and whipped toppings.

The Nutritional Profile of Aquafaba

Pure aquafaba is exceptionally low in calories and fat, containing only trace amounts of protein and minerals. However, the overall nutritional profile of aquafaba whipped cream depends heavily on what is added to it. Many recipes include substantial amounts of powdered sugar or other sweeteners to improve flavor and texture. Some recipes also suggest adding oil for a creamier mouthfeel. The healthiness of the final product, therefore, hinges on the recipe chosen.

Key Benefits of Choosing Aquafaba Whipped Cream

Choosing aquafaba whipped cream comes with several advantages, particularly for those with specific dietary needs or health goals. The primary benefits include:

• Vegan and Allergy-Friendly: It's an excellent replacement for dairy cream or egg whites, making it suitable for individuals with dairy allergies, egg allergies, or those following a vegan diet.
• Low in Calories and Fat: When prepared without excessive sweeteners and oils, aquafaba whipped cream is significantly lower in calories and fat than its heavy cream counterpart.
• Cholesterol-Free: As a plant-based product, it contains no cholesterol, which is beneficial for heart health.
• Reduces Food Waste: Using the liquid from a can of chickpeas is a practical way to repurpose a byproduct that would otherwise be discarded.

Potential Health Drawbacks of Aquafaba Whipped Cream

Despite its benefits, there are some potential downsides to be aware of:

• High Sugar Content: Many recipes call for a large amount of powdered sugar, which can negate the low-calorie benefit of the aquafaba itself. The health impact of the final product is often more a reflection of the added sugar than the aquafaba.
• Low Nutritional Density: Unlike dairy cream or eggs, aquafaba is not a significant source of protein, vitamins, or minerals. It is not a nutritional powerhouse and should not be relied upon as a source of essential nutrients.
• Digestive Issues: The presence of oligosaccharides, complex sugars from legumes, can cause gas, bloating, and digestive discomfort in some individuals.
• Contains Saponins: Saponins, a component that helps aquafaba foam, have been linked to potential gut permeability issues, though for most people consumed in moderation they are generally safe.

Aquafaba Whipped Cream vs. Traditional Dairy Whipped Cream: A Comparison

To understand whether aquafaba whipped cream is truly healthy, it’s essential to compare its nutritional profile and characteristics against traditional dairy whipped cream.

Feature	Aquafaba Whipped Cream (homemade, recipe dependent)	Traditional Dairy Whipped Cream (heavy cream)
Calories	Very low (5-25 calories per 1/4 cup, depending on added sugar)	High (approx. 100 calories per 1/4 cup)
Fat	Low to zero (unless oil is added)	High (approx. 11g per 1/4 cup)
Saturated Fat	Zero	High (approx. 7g per 1/4 cup)
Cholesterol	Zero	High (approx. 40mg per 1/4 cup)
Protein	Very low (trace amounts)	Moderate (approx. 1g per 1/4 cup)
Allergens	Free from dairy and eggs	Contains dairy (lactose and milk proteins)
Flavor	Can have a faint legume flavor if not masked by sweeteners or extracts	Rich, creamy, and familiar dairy flavor
Stability	Less stable; best served immediately	Very stable when whipped to stiff peaks

How to Make a Healthier Aquafaba Whipped Cream

If you want to maximize the health benefits of aquafaba whipped cream, the key is to be mindful of what you add to it. Here is a healthier approach:

1. Start with low-sodium or unsalted aquafaba: Using the liquid from no-salt-added canned chickpeas or cooking dried chickpeas at home is a better option to control sodium intake.
2. Use natural, low-glycemic sweeteners: Instead of refined powdered sugar, opt for a small amount of maple syrup, stevia, or a monk fruit-based sweetener to reduce the impact on blood sugar levels.
3. Use a stabilizer: Add a small amount of cream of tartar to help the mixture hold its shape without relying on fat or excessive sugar.
4. Flavor with natural extracts: A high-quality vanilla extract or other natural flavors can help mask any subtle bean-like taste.

The Health Verdict

Ultimately, whether aquafaba whipped cream is healthy depends on how you define 'healthy' and how it is prepared. It is certainly a healthier alternative to traditional whipped cream for those needing to reduce fat and calories or avoid dairy and eggs. However, it is not a nutrient-dense health food. Its primary role is as a low-calorie, allergen-free substitute. For those with sensitive digestion or seeking nutritional value beyond a fat-free base, it may have limitations. The real key to its health status is managing the added sweeteners, making it a conscious choice rather than an inherently nutritious food. For an in-depth look at aquafaba's culinary properties and its role as an egg replacer, you can consult resources like the Aquafaba website.

Conclusion

Aquafaba whipped cream is a valuable, healthy tool for specific dietary needs, such as for vegans or those with dairy and egg allergies. Its inherent properties make it a lower-calorie and fat-free option compared to dairy whipped cream. However, its overall health profile is heavily influenced by added sweeteners. By controlling the amount of sugar and choosing natural options, it can be a genuinely healthy dessert topping. For the average person without dietary restrictions, dairy whipped cream offers more nutritional substance, though at a much higher calorie and fat cost. Informed preparation is the key to enjoying this plant-based marvel responsibly.

Key Takeaways

• Low-Calorie Base: Aquafaba itself is very low in calories and fat, making it a great base for a lighter dessert topping.
• Vegan-Friendly Alternative: It provides an excellent, cholesterol-free, and dairy-free option for those with dietary restrictions or allergies.
• Health Depends on Add-Ins: The final healthiness of the whipped cream is determined by the amount of sugar or oil added to the recipe.
• Nutritionally Sparse: Aquafaba is not a significant source of vitamins, minerals, or protein, unlike dairy or eggs.
• Flavor Control: Natural extracts are essential for masking any mild, lingering bean flavor.
• Digestive Considerations: Some individuals may experience bloating or gas due to the oligosaccharides present in aquafaba.
• Preparation Method Matters: For best results, use chilled aquafaba and an electric mixer; stabilizers like cream of tartar are also helpful.

Frequently Asked Questions

Does aquafaba whipped cream taste like beans?

If properly prepared, with flavorings like vanilla extract, aquafaba whipped cream should not have a strong bean taste. The flavor is very subtle, and sweeteners and extracts effectively mask any mild flavor that might remain.

Is aquafaba whipped cream suitable for diabetics?

Aquafaba itself is low in sugar. However, many recipes add a large amount of powdered sugar. For diabetics, it's crucial to use a sugar-free alternative, such as a monk fruit or stevia-based sweetener, and monitor the overall carbohydrate intake.

Can you buy aquafaba whipped cream ready-made?

While aquafaba has grown in popularity, finding a ready-made whipped cream specifically made from aquafaba can be difficult. It's most commonly made at home by whipping the liquid from canned chickpeas.

How long does aquafaba whipped cream last?

Unlike traditional whipped cream, whipped aquafaba is less stable and doesn't hold its shape for a long time. It is best to serve it immediately after whipping. It can be refrigerated for a few hours, but it will start to deflate.

Is aquafaba better for you than coconut whipped cream?

Aquafaba is essentially fat-free, whereas coconut whipped cream, made from full-fat coconut milk, is high in fat. For someone looking to reduce calorie and fat intake, aquafaba is the better choice. For those who prefer a richer flavor and texture, coconut cream may be more satisfying.

What is the best way to get aquafaba?

The easiest and most reliable way to obtain aquafaba is by draining a can of chickpeas, as the viscosity is usually consistent. You can also make it by cooking dried chickpeas and reducing the liquid, but this can be more time-consuming.

Can aquafaba whipped cream be frozen?

Yes, aquafaba whipped cream can be frozen. Once frozen, it can be scooped out like ice cream. However, after thawing, it will lose its whipped texture and become watery, so it is not suitable for re-whipping.