What Exactly is Aquafaba?
Aquafaba, a term coined from the Latin words for water (aqua) and bean (faba), is the starchy, viscous liquid that remains after chickpeas or other legumes have been cooked. It is a byproduct that was largely ignored until 2014, when a French chef discovered its remarkable emulsifying, foaming, and binding properties, making it an excellent vegan substitute for egg whites. It can be sourced directly from a can of chickpeas or made at home by cooking dried chickpeas in water. While its culinary uses are well-documented, its nutritional value and potential health implications are a more nuanced topic.
Nutritional Breakdown of Aquafaba
When considering if the liquid from canned chickpeas is healthy, it's important to look at its nutritional profile. Aquafaba is not a powerhouse of vitamins and minerals like the chickpeas themselves, but it is not devoid of nutrients either. It contains small amounts of proteins, carbohydrates, and minerals that leach from the chickpeas during the cooking process.
- Calories: Aquafaba is extremely low in calories, with only 3-5 calories per tablespoon.
- Protein: It contains a minimal amount of protein, significantly less than an egg white. This is why vegans often need other protein sources in their diet when relying on aquafaba as an egg replacer.
- Carbohydrates: The liquid is primarily composed of starches and soluble fibers that migrated from the legumes, which gives it its thickening properties.
- Trace Minerals: Some B vitamins, iron, and folate may be present in trace amounts, though it is not a significant source.
Health Considerations for Canned vs. Homemade Aquafaba
When discussing the healthiness of aquafaba, a key distinction must be made between canned and homemade versions. Both offer culinary benefits, but they come with different nutritional and safety profiles.
- Sodium Content: Canned chickpeas are often packed with high amounts of sodium for preservation. This sodium leaches into the aquafaba, making it a high-sodium liquid. If you use canned aquafaba, it is crucial to opt for low-sodium or no-salt-added varieties to maintain a healthier sodium intake. Homemade aquafaba, in contrast, allows you to control the amount of salt added during the cooking process.
- BPA Concerns: Many food cans are lined with a chemical called Bisphenol A (BPA), which some studies have linked to hormonal disruptions and other health issues. While many brands now offer BPA-free cans, it is a valid concern for canned aquafaba. Making your own aquafaba at home eliminates this risk entirely.
- Digestive Effects: Aquafaba contains oligosaccharides and saponins, which are compounds also found in chickpeas. For some individuals, particularly those with Irritable Bowel Syndrome (IBS) or sensitive digestive systems, these compounds can cause bloating and gas. Saponins can also contribute a slightly bitter flavor. The concentration of these compounds can vary, and simmering aquafaba can sometimes reduce them.
Culinary Uses and How Aquafaba Can Promote Health
Despite not being a nutritional powerhouse, aquafaba is still a valuable ingredient in a healthy kitchen, especially for those with dietary restrictions. Its use can support health in several ways:
- Vegan Egg Substitute: For vegans or those with egg allergies, aquafaba provides a powerful and functional alternative to eggs, especially in baking and emulsified sauces like mayonnaise.
- Weight Management: Being very low in calories, aquafaba can be a helpful tool in weight management when used as an alternative in recipes that would otherwise call for higher-calorie ingredients.
- Reduced Food Waste: Utilizing the liquid from canned chickpeas instead of discarding it is a simple and effective way to reduce food waste.
- Safe for PKU: For individuals with Phenylketonuria (PKU), an inherited disorder requiring a very low-protein diet, aquafaba's low protein content makes it a safe and useful egg replacer.
Comparison: Aquafaba vs. Egg Whites
To better understand the health implications of aquafaba, let's compare it directly to the ingredient it most often replaces: egg whites.
| Feature | Aquafaba | Egg Whites |
|---|---|---|
| Protein Content | Very low (trace amounts) | High (approx. 3.6g per egg white) |
| Calorie Count | Very low (3-5 calories per tbsp) | Low (approx. 17 calories per egg white) |
| Cholesterol | Zero | Zero |
| Fat | Trace amounts | Zero |
| Vitamins & Minerals | Trace amounts (B vitamins, folate, iron) | Rich in a wide range of vitamins and minerals |
| Binding & Foaming | Excellent emulsifying, foaming, and binding properties due to starches and proteins | Excellent foaming and binding properties due to high protein content |
How to Choose and Use Healthy Aquafaba
To ensure you are using the healthiest possible version of aquafaba, follow these simple steps:
- Opt for Low-Sodium Cans: If using canned aquafaba, always choose the no-salt-added or low-sodium version to avoid excessive salt intake.
- Look for BPA-Free: Purchase canned chickpeas from brands that use BPA-free can linings to eliminate concerns about chemical leaching.
- Make it Homemade: The safest and most consistent option is to make your own aquafaba. Soak dried chickpeas overnight, rinse them thoroughly, then cook in fresh water. The resulting cooking liquid is aquafaba, and you control the salt content completely.
- Consider Reduction: If your homemade aquafaba is too watery, you can reduce it on the stovetop by simmering it gently. This will concentrate the functional proteins and starches, improving its performance in recipes. Cooling it overnight in the fridge also helps to thicken it.
- Use Flavorings: To mask any residual beany taste, especially in sweet recipes, don't be afraid to add extra flavorings like vanilla extract, lemon juice, or spices.
Conclusion
So, is the liquid from canned chickpeas healthy? The answer depends on your perspective and purpose. As a standalone nutritional supplement, it offers minimal value compared to whole foods like eggs. However, as a functional, low-calorie, and cholesterol-free vegan egg substitute, aquafaba is an incredibly useful and healthy ingredient for many. Its primary health-related concerns—namely high sodium and potential BPA from cans—are easily mitigated by choosing low-sodium, BPA-free canned options or, preferably, by making your own from scratch. By understanding its strengths and limitations, you can make an informed choice and enjoy this resourceful, eco-friendly ingredient in your cooking. For those seeking the most wholesome option, homemade aquafaba is the clear winner, offering all the culinary magic without the potential drawbacks.
What happens to the chickpeas from canned aquafaba?
The chickpeas themselves are perfectly fine and retain their nutritional value, including fiber and protein. You can use the drained chickpeas for making hummus, salads, stews, or roasting them for a crispy snack. The use of canned aquafaba simply means no part of the original product goes to waste, reflecting a sustainable approach to cooking.
Can aquafaba replace eggs in all recipes?
While aquafaba is a versatile binder and foaming agent, it cannot replace eggs in every recipe. It is most effective as an egg white replacer in dishes like meringues, mousses, and cocktails. It works well as a binder in cakes and cookies that require only a few eggs, but recipes heavily reliant on the structural properties of eggs, like angel food cake, may fail. It also cannot be used to make dishes like scrambled eggs or omelettes.
Is it better to make your own aquafaba than to use canned?
For optimal health and consistency, making your own aquafaba is generally better. Homemade aquafaba allows you to control the sodium content and eliminates concerns about potential BPA exposure from can linings. While canned versions are convenient, they can vary in consistency and may be high in sodium, depending on the brand.
How long does aquafaba last in the fridge?
Aquafaba should be stored in an airtight container in the refrigerator and is best used within 5 to 7 days. For longer storage, it can be frozen in ice cube trays for up to 3 months. Once frozen, the cubes can be transferred to a freezer bag and used as needed.
What are the white, foamy suds that form when whipping aquafaba?
The foam comes from saponins, natural plant compounds found in chickpeas that create a soap-like lather when agitated. These saponins, along with starches and proteins, give aquafaba its functional properties. Saponins in beans are generally harmless and are the desired component for creating stable foams and emulsions.
Does aquafaba have a strong bean flavor?
When first drained, aquafaba can have a subtle beany aroma and taste. However, in many recipes, especially when paired with strong flavors or used in baking, this taste is typically unnoticeable. Using a flavoring agent like vanilla or lemon juice can help mask any residual flavor.
Can I use the liquid from other types of beans?
Yes, aquafaba can technically be made from the liquid of other legumes like white beans, black beans, and lentils. However, the liquid from chickpeas is most commonly used and is known to provide the most consistent results, particularly for whipping. The aquafaba from darker beans can also add a color to your finished product.
