Is it good to drink soaked chana water? Separating nutritional fact from fiction

While the practice of soaking chickpeas to improve digestibility is well-established, many people wonder about consuming the soaking liquid itself. So, is it good to drink soaked chana water? The short answer is generally no, with food safety and nutritional reasons guiding this recommendation.

Quick Summary

The water used to soak raw chickpeas should be discarded due to antinutrients and bacteria. In contrast, the viscous liquid from cooked chickpeas, known as aquafaba, is safe and has minor nutritional value, though it is not a health elixir like the beans themselves.

Key Points

• Discard Raw Soaking Water: The water used for soaking raw chickpeas should be thrown away as it contains antinutrients and may harbor bacteria.

• Use Cooked Chickpea Water (Aquafaba): The liquid from boiled or canned chickpeas is safe to consume and can be used in cooking and baking.

• Limited Nutritional Value: Aquafaba contains only trace amounts of protein, vitamins, and minerals, and is not a nutritional supplement.

• Healthier is the Whole Chickpea: The primary health benefits, including high protein and fiber, come from eating the chickpeas themselves after proper soaking and cooking.

• Proper Preparation is Key: Always rinse raw chickpeas before soaking, discard the soaking liquid, and cook in fresh water to minimize health risks and aid digestion.

• Watch for Digestive Issues: Consuming large quantities of chickpea liquid, especially if not prepared correctly, can lead to bloating or gas in sensitive individuals.

Understanding the difference: Soaking water vs. Aquafaba

When discussing the liquid from chickpeas, it's crucial to distinguish between the water used to soak raw, dried chickpeas and the liquid from cooked chickpeas, also known as aquafaba. These are two different substances with varying properties and safety profiles.

The Risks of Consuming Raw Soaking Water

Raw, dried chickpeas contain compounds known as antinutrients, such as phytic acid and tannins, which can inhibit the body's ability to absorb essential minerals like iron, zinc, and calcium. Soaking is done specifically to reduce these compounds and aid digestion. When you discard the soaking water, you are removing a significant portion of these undesirable elements. The water can also contain dirt, debris, and, potentially, bacteria that proliferated during the soaking process. For these reasons, health experts and cooking guides almost universally recommend discarding the raw soaking water and cooking the chickpeas in fresh, clean water.

The Potential of Cooked Chickpea Water (Aquafaba)

Aquafaba is the starchy, viscous liquid that remains after cooking chickpeas, either from a can or from a pot at home. This liquid is safe to consume and has gained popularity in vegan cooking as an egg white substitute for meringues and other desserts. It contains a small amount of leached nutrients, including trace minerals, B vitamins, and protein. While it is not a nutritional powerhouse like the chickpeas themselves, it offers a low-calorie, cholesterol-free way to add a minor nutrient boost and can be used in various culinary applications.

A Comparison of Chickpea Products

Feature	Soaked Raw Chana Water (Discarded)	Cooked Chana (Whole Beans)	Aquafaba (Cooked Chickpea Water)
Nutritional Profile	Very low, contains antinutrients and leached dirt.	Nutrient-dense, packed with protein, fiber, iron, and folate.	Contains trace minerals, B vitamins, and small amounts of protein.
Safety	Not safe to drink raw due to potential bacteria and antinutrients.	Safe and highly nutritious when properly cooked.	Safe to consume. Liquid from canned chickpeas or homemade boiled chickpeas.
Digestive Impact	Can cause digestive issues due to complex sugars and bacteria if consumed.	Aids digestion due to high fiber content; soaking improves digestibility.	Generally well-tolerated, can provide minor digestive benefits but not a primary source.
Culinary Use	Discarded after soaking.	Versatile in salads, curries, snacks, etc..	Used as an egg-white replacer, emulsifier, or foaming agent in vegan recipes.

Potential benefits of consuming aquafaba

• Easy digestion: Aquafaba may be beneficial for those who have difficulty digesting standard proteins found in whole legumes.
• Satiety: The liquid can help curb appetite and promote a feeling of fullness, which can support weight management efforts.
• Nutrient boost: It offers trace amounts of nutrients, such as B vitamins, iron, and phosphorus, that leached out during the cooking process.
• Low-calorie: As a low-calorie, low-fat alternative to egg whites, it is a healthy option for specific dietary needs, such as for vegans.

How to safely prepare and use chickpea water

1. Rinse thoroughly: Before soaking, always wash raw chickpeas under running water to remove any surface dirt or debris.
2. Soak overnight: Submerge the cleaned chickpeas in water for at least 8 hours or overnight. This helps reduce the phytic acid and makes them easier to digest.
3. Discard soaking water: Pour off the soaking water and rinse the chickpeas thoroughly again. The water used for soaking raw chickpeas should always be thrown away.
4. Cook in fresh water: Place the rinsed chickpeas in a pot with fresh water and cook until tender. Use the boiling liquid for aquafaba, or save the liquid from canned chickpeas.
5. Store aquafaba properly: Store the cooled aquafaba in a clean, airtight container in the refrigerator for up to a week, or freeze it for later use.
6. Enjoy the benefits: Incorporate aquafaba into your recipes, such as vegan mayo, meringues, or a frothy cocktail, to enjoy its culinary properties and trace nutrients.

Conclusion

While the humble chickpea is a powerhouse of nutrition, the water used to soak it raw is not. Discarding the soaking water is a key step in proper legume preparation to reduce antinutrients and prevent bacterial growth. Conversely, the liquid from cooked chickpeas, known as aquafaba, is a safe and useful byproduct with some minor nutritional benefits. It serves as an excellent culinary substitute for eggs, particularly in vegan cooking. For maximum nutritional impact, focus on eating the properly soaked and cooked chickpeas themselves, but feel confident in using the cooked liquid for its culinary and trace nutritional properties.

Resources

• Source: Healthline, "10 Health and Nutrition Benefits of Chickpeas" - https://www.healthline.com/nutrition/chickpeas-nutrition-benefits
• Source: The Vegan Society, "Aquafaba – what it is, how to use it and some great recipes!" - https://www.vegansociety.com/news/blog/what-is-aquafaba
• Source: News18, "Does Soaked Chickpea Water Offer Double Dose of Energy? What Experts Say" - https://www.news18.com/lifestyle/does-soaked-chickpea-water-offer-double-dose-of-energy-what-experts-say-9055779.html

Frequently Asked Questions

Is it safe to drink the water used for soaking raw chickpeas?

No, it is not safe to drink the water used for soaking raw chickpeas. This water contains antinutrients and potentially harmful bacteria.

What is aquafaba?

Aquafaba is the starchy, viscous liquid that remains after boiling chickpeas or is found in canned chickpeas. It is safe to consume and is often used as a vegan egg white replacement.

Does aquafaba have the same health benefits as chickpeas?

No. While aquafaba contains some trace nutrients, the bulk of the protein, fiber, and other vitamins are in the chickpeas themselves. It is not a nutritional powerhouse like the whole legume.

Can drinking soaked chana water help with weight loss?

The fiber in the chickpeas themselves promotes satiety and can aid in weight management. The liquid from cooked chickpeas (aquafaba) may also contribute to feeling full, but the primary benefits come from consuming the beans.

Is it normal to feel bloated after consuming chickpeas or their liquid?

Yes, some people may experience bloating or gas due to the high fiber content or complex carbohydrates in chickpeas. Soaking and cooking thoroughly can help improve digestibility.

How do I properly prepare chickpea water for consumption?

To prepare aquafaba, first soak and rinse the raw chickpeas, then cook them in fresh water. The liquid remaining after cooking is safe. The initial soaking water should be discarded.

Are there any risks to consuming chickpea water (aquafaba)?

While generally safe, aquafaba has high levels of certain compounds like purines and oxalates, which individuals with conditions like gout or kidney stones should be mindful of. Excessive consumption may also cause minor digestive issues.