What is Chickpea Water (Aquafaba)?
Aquafaba, derived from the Latin words for "water" (aqua) and "bean" (faba), is simply the liquid left over from cooking or soaking chickpeas. This sticky, viscous fluid was traditionally discarded until chefs and home cooks discovered its remarkable ability to emulsify, bind, and foam, similar to egg whites. It can be obtained from canned chickpeas or made at home by boiling dried chickpeas. The thickening properties come from starches, proteins, and saponins that leach out of the chickpeas during the cooking process.
Nutritional Profile: What's Really in Aquafaba?
When evaluating if drinking chickpea water is good for you, it is crucial to understand its nutritional composition. Contrary to the nutrient-rich beans themselves, aquafaba is not a powerhouse of vitamins or minerals.
Minimal Macronutrients
On a macronutrient level, aquafaba is quite lean. A single tablespoon contains only about 3 to 5 calories, with very little protein (less than 1 gram), carbohydrates, or fat. While it contains trace amounts of certain nutrients that leach from the chickpeas, it lacks the fiber and significant protein content found in the whole beans. For this reason, it cannot be considered a substitute for a nutritionally dense food like an egg.
Other Compounds: Saponins and Oligosaccharides
Aquafaba contains other compounds that play a significant role in its functional and biological properties:
- Saponins: These are natural plant compounds that create a foam when agitated, which is why aquafaba can be whipped like egg whites. While some saponins have potential health benefits, they can be difficult for some individuals to digest.
- Oligosaccharides: These are complex sugars that are often poorly digested by humans. They can act as prebiotics, feeding beneficial gut bacteria, but they are also responsible for the gas and bloating associated with beans.
Health Benefits: Is it a Superfood?
While drinking large quantities of aquafaba isn't a recommended health practice, its use as a culinary ingredient offers several benefits, especially for those with specific dietary needs.
Vegan Egg Replacement and Allergen-Free
For vegans or those with egg allergies, aquafaba is an invaluable ingredient. It allows for the creation of meringues, macaroons, and mayonnaise without animal products. It is naturally cholesterol-free and significantly lower in calories than eggs, making it beneficial for weight-conscious individuals.
Prebiotic Potential
The oligosaccharides present in aquafaba can function as prebiotics, promoting the growth of beneficial bacteria in the gut. This can support digestive health, though sensitive individuals should be cautious due to the potential for gas.
Potential Downsides and Risks
Before considering drinking chickpea water, it is important to be aware of the potential negative effects.
Digestive Issues
The very compounds that give aquafaba its functionality can also cause discomfort. The indigestible oligosaccharides are fermented by gut bacteria, which can lead to significant gas and bloating, especially in those with Irritable Bowel Syndrome (IBS). For this reason, direct consumption should be approached with caution.
BPA Concerns from Canned Products
Many metal cans are lined with Bisphenol A (BPA), a chemical that can leach into food. BPA is an endocrine disruptor that has been linked to various health problems. To avoid this, it is best to use BPA-free canned chickpeas or to make aquafaba at home from dried chickpeas.
Raw vs. Cooked Aquafaba Consumption
Why you shouldn't drink it raw
While some might be tempted to drink it straight, experts do not recommend consuming raw aquafaba. Although it lacks the foodborne illness risk associated with raw eggs, raw legumes contain toxins and compounds that can be difficult to digest. The cooking process significantly reduces these compounds, making the aquafaba safer for consumption within a cooked recipe. Commercial products, like OGGS aquafaba, are designed for baking and cooking and are not sold for direct consumption.
How to safely use aquafaba in cooking
For safe consumption, aquafaba should be used as an ingredient in cooked and baked recipes. This ensures that any remaining difficult-to-digest compounds are further processed. The most popular uses include:
- Meringues and other desserts: The classic application where aquafaba is whipped to stiff peaks with sugar.
- Mayonnaise and aioli: Its emulsifying properties make it a perfect base for vegan alternatives to these sauces.
- Binding agent in baking: It can replace eggs in cakes, brownies, and cookies.
- Cocktails: Used to create the frothy 'head' in cocktails that traditionally use egg whites.
Aquafaba vs. Egg Whites Comparison Table
| Feature | Aquafaba (Chickpea Water) | Egg Whites |
|---|---|---|
| Calories (per 3 tbsp) | 3-5 | ~17 |
| Protein (per 3 tbsp) | Less than 1g | ~3.6g |
| Fat | None | None |
| Cholesterol | None | None |
| Vegan | Yes | No |
| Allergy-Friendly | Yes (for egg allergies) | No (egg allergy) |
| Primary Use | Egg replacer for foaming/binding | Binding, foaming, thickening |
| Digestion Concerns | Potential gas and bloating | None for most people |
Conclusion: Not for Drinking, but Great for Cooking
In summary, while the idea of drinking chickpea water for its potential benefits might appeal to some, the scientific and anecdotal evidence suggests it is not a beneficial health habit. Its nutritional value is minimal, and its high concentration of indigestible compounds can cause significant gastrointestinal discomfort. The potential for BPA exposure from canned varieties also adds a layer of risk. Aquafaba's true value lies in its culinary applications as a fantastic vegan egg substitute. For optimal health and safety, enjoy aquafaba as a component within cooked recipes and avoid drinking it straight. For more detailed information on its properties and uses, consult authoritative vegan cooking resources like Minimalist Baker.
