Is It Safe to Drink Soaked Chana Water?
For generations, soaking chickpeas (chana) overnight has been a common practice to soften them and aid digestion. In many cultures, the water used for soaking is believed to have medicinal properties and is consumed as a health tonic. However, the modern understanding of food science reveals both potential benefits and notable risks associated with this practice. The safety and advisability of drinking soaked chana water largely depend on how the chickpeas were prepared and an individual's health status. The key issues revolve around antinutrients like phytic acid and saponins, as well as the potential for bacterial contamination if not handled properly.
The Nutritional Aspects: What Transfers to the Water?
When chickpeas are soaked, certain water-soluble compounds are drawn out of the legumes and into the surrounding liquid. This process enriches the water with a portion of the nutrients found in the chana. Proponents of drinking the water point to several beneficial components:
- Vitamins and Minerals: Trace amounts of B vitamins, iron, and folate are leached into the water during soaking. Folate, in particular, is crucial for red blood cell formation and is a key nutrient found in chickpeas.
- Protein and Fiber: While the bulk of protein and fiber remains in the chickpeas, some can be released into the water. This contributes to the feeling of satiety that is often associated with chickpea consumption.
- Antioxidants and Phytonutrients: Plant compounds like saponins and flavonoids, which possess antioxidant properties, are present in the soaking liquid. Saponins are known for their ability to create foam, which is a characteristic of aquafaba (chickpea boiling water).
The Potential Downsides and Risks
Despite the transfer of some nutrients, several drawbacks make drinking soaked chana water potentially problematic for many people. These risks are significant and should not be ignored.
Antinutrients
Chickpeas, like many legumes, contain compounds known as antinutrients. The most prominent of these is phytic acid (also called phytate).
- Mineral Absorption: Phytic acid binds to essential minerals like iron, zinc, and calcium in the digestive tract, preventing their absorption by the body. While a balanced diet can mitigate this, excessive consumption of high-phytate foods could lead to deficiencies over time, particularly for vegetarians and vegans. The soaking process helps reduce phytic acid, but drinking the water simply means you are consuming the very compounds you aimed to remove.
Digestive Issues
Many legumes contain complex sugars called oligosaccharides, which are a major culprit for gas and bloating. Soaking is meant to help break down these sugars, and many people discard the soaking water for this reason. Drinking the water with these dissolved sugars can exacerbate digestive discomfort.
- Gas and Indigestion: High fiber and carb content in the water can take time to digest, leading to increased flatulence and discomfort for those with sensitive digestive systems.
Bacterial Contamination
Soaking chickpeas at room temperature for extended periods creates a favorable environment for bacteria to grow. This is especially true in warmer climates.
- Food Safety: Consuming improperly handled soaking water carries a risk of bacterial contamination. If the water develops a strange odor or the chickpeas feel slimy, the risk is higher, and the water should be discarded. Soaking chickpeas in the refrigerator can significantly reduce this risk.
Oxalates and Kidney Health
Chickpeas contain oxalates, which in excess can combine with calcium to form kidney stones in susceptible individuals. While the amount leached into the water is relatively low, those with a history of kidney issues should be cautious.
Soaked Chana Water vs. Aquafaba: What's the Difference?
It's important to distinguish between the water from raw chickpeas and aquafaba, the viscous liquid from cooked chickpeas. The properties and safety profiles are very different.
| Feature | Soaked Chana Water (Raw) | Aquafaba (Boiled) |
|---|---|---|
| Source | Water from raw chickpeas soaked overnight. | Liquid drained from cooked or canned chickpeas. |
| Preparation | No heat involved in the soaking process. | Heat is used, which breaks down antinutrients. |
| Safety Profile | Potential for bacterial contamination, contains antinutrients and oxalates. | Safer to consume, as boiling reduces antinutrients. |
| Primary Uses | Traditionally consumed as a tonic; not recommended by modern nutritionists. | Used as an egg white substitute in vegan cooking for meringues, mayonnaise, etc.. |
| Digestive Impact | Can cause gas and bloating due to oligosaccharides. | Generally easier to digest than raw soaking water. |
A Healthier Approach to Preparing and Consuming Chickpeas
For those seeking the benefits of chickpeas without the risks of drinking the raw soaking water, a safer approach is recommended. The soaking process is beneficial, but the water should be discarded.
- Rinse Thoroughly: Start by rinsing your raw chana thoroughly under cold running water before soaking.
- Soak with Intent: Soak the chana in plenty of water for 8-12 hours, preferably in the refrigerator to prevent bacterial growth.
- Discard the Water: After soaking, discard the water completely. Rinse the chickpeas again with fresh water. This removes the dissolved antinutrients and gas-causing compounds.
- Cook Thoroughly: Cook the soaked chickpeas until tender. Boiling, steaming, or pressure cooking significantly reduces remaining antinutrients like phytic acid.
- Use Aquafaba (if desired): The water left after cooking is aquafaba and can be used in vegan recipes. It is far safer to consume than the raw soaking water.
- Consume Safely: Enjoy the cooked chickpeas in salads, curries, or other dishes. They are a rich source of protein, fiber, and iron, providing numerous health benefits.
Conclusion
While the traditional practice of drinking soaked chana water persists, modern nutritional understanding suggests a cautious approach. The presence of antinutrients like phytic acid, compounds that cause digestive discomfort, and the risk of bacterial contamination makes consuming the raw soaking water inadvisable for many. A far safer and more effective method is to discard the soaking water and cook the chickpeas thoroughly. For those interested in chickpea-based liquids, the cooked water, known as aquafaba, is a safe and versatile ingredient. Ultimately, maximizing the nutritional benefits of chickpeas comes from proper preparation rather than consuming the raw soaking liquid.
References
- Healthline. "Phytic Acid 101: Everything You Need to Know." Healthline..
- Healthline. "10 Health and Nutrition Benefits of Chickpeas." Healthline..
- WebMD. "Foods High in Phytic Acid." WebMD..
- News18. "Does Soaked Chickpea Water Offer Double Dose of Energy? What Experts Say." News18..
