What is aquafaba, and what is its nutritional profile?
Aquafaba is the starchy, viscous liquid left behind after cooking legumes like chickpeas or beans, or found in canned beans. Its name is a combination of the Latin words aqua (water) and faba (bean). During the cooking process, water-soluble components from the beans, including proteins, carbohydrates (starches), and some trace minerals, leach into the liquid, giving it its unique properties.
Nutritionally, aquafaba is not a powerhouse, but it is low in calories, fat, and cholesterol, making it an appealing ingredient for certain dietary needs. Per a three-tablespoon serving, it typically contains only 3-5 calories, less than a gram of protein, and trace amounts of carbohydrates and minerals like calcium, magnesium, and iron. While it contains some nutrients from the beans, it lacks the fiber and significant protein found in the beans themselves, and it is not a substitute for the nutritional density of whole foods like eggs.
The good and the bad: Nutrients versus antinutrients
The most significant factor in whether bean liquid is considered "good for you" is the balance between its beneficial components and its antinutrients, or compounds that interfere with nutrient absorption. The healthfulness of aquafaba is not a simple yes-or-no answer, but rather a spectrum based on its preparation and a person's digestive tolerance.
Beneficial components
- Flavorful Base: As many chefs and home cooks know, aquafaba adds a deep, savory, and starchy richness to soups, stews, and sauces. Using this liquid instead of plain water or broth reduces food waste and enhances the final dish.
- Protein and Minerals: Aquafaba contains some proteins and minerals like iron and folate that have leached from the beans. While the concentrations are not high, these micronutrients are still beneficial additions to a dish.
- Emulsifying and Foaming Properties: The combination of proteins and carbohydrates makes aquafaba an excellent vegan substitute for egg whites, capable of creating foams and acting as a binder. This makes it useful for vegan meringues, mayonnaise, and baked goods.
Potential downsides: Antinutrients
- Oligosaccharides and Gas: One of the main reasons people drain and rinse canned beans is to reduce gas and bloating. This is caused by oligosaccharides, a type of carbohydrate that is difficult for humans to digest. As these sugars pass into the large intestine, bacteria ferment them, producing gas. A significant amount of these oligosaccharides leaches into the cooking liquid.
- Lectins and Phytic Acid: Beans naturally contain antinutrients like lectins and phytic acid. While most of these are inactivated during the cooking process, some may remain in the liquid. These compounds can inhibit the absorption of certain minerals like iron and zinc. However, the levels are generally low enough that they pose no significant health risk for most people, especially in small quantities.
Canned vs. homemade aquafaba
There are minor differences in the composition of canned aquafaba compared to that made at home from dried beans. Canned aquafaba is standardized and often has a consistent viscosity, but may contain added salt and preservatives. For those wanting to control their sodium intake or avoid preservatives, making aquafaba from scratch is a better option. Homemade aquafaba from soaked and pressure-cooked beans can also have fewer antinutrients than stovetop cooking.
Comparing bean liquid preparation methods
| Feature | Homemade Aquafaba (from Dried Beans) | Canned Aquafaba | Soaking Liquid (from Soaking Dried Beans) |
|---|---|---|---|
| Source | Water used to cook dried beans | Liquid from the can of store-bought beans | Water used to soak raw dried beans |
| Antinutrient Content | Significantly reduced due to cooking process | Also reduced due to commercial cooking/canning process | High in oligosaccharides and other antinutrients |
| Consistency & Flavor | Variable, depends on bean type and cooking time | Consistent and reliable, often with added salt | Thin and often unappealing. Not safe to consume raw |
| Sodium Level | Controlled by the cook | Often high; low-sodium cans are an alternative | N/A (should be discarded) |
| Culinary Use | Excellent for thickening soups, stews, and sauces; can be whipped | Ideal for whipping due to reliable consistency | Not recommended for culinary use; must be discarded |
| Health & Safety | Generally safe to use after boiling/cooking | Safe to use directly from the can | Unsafe to consume due to raw bean toxins |
Culinary uses and creative ideas
Instead of simply discarding this liquid, many cooks use aquafaba to enhance their dishes. Its versatility is especially prized in vegan and plant-based cooking.
A list of uses
- Whipped Egg White Substitute: Aquafaba can be whipped into stiff peaks, just like egg whites. It's used to make meringues, macarons, and mousses.
- Thickening Agent: The starchy properties of aquafaba make it a natural thickener for soups, stews, and gravies.
- Vegan Mayonnaise and Sauces: When blended with oil and other ingredients, aquafaba can be emulsified into creamy sauces, including a plant-based mayonnaise.
- Flavorful Broth: The liquid can be used as a flavorful, savory base for cooking grains like rice or for making brothy beans.
- Baking Binder: In vegan baking, it can be used to replace eggs, providing structure and moisture to cakes, brownies, and cookies.
The verdict: Is bean liquid good for you?
Ultimately, the liquid from cooking beans is a functional culinary ingredient rather than a significant health food. While it's safe to consume after cooking and contains trace amounts of nutrients, it is not a major source of vitamins, protein, or fiber. Its main value lies in its utility as a flavorful, thickening agent and an excellent vegan egg substitute. For most people, incorporating it into meals is perfectly fine and can help reduce food waste. For those with digestive sensitivities to oligosaccharides, however, it may be best to drain and rinse beans before consumption. Listen to your body and use aquafaba in a way that suits your personal digestive and culinary needs.
Conclusion
Yes, the liquid from cooking beans is generally safe to consume after it has been boiled. It is a useful and flavorful ingredient, especially in vegan cooking, where it can replace eggs. While it contains some leached nutrients, it's not a health-food hero. For individuals sensitive to the gas-causing oligosaccharides, rinsing beans is a good strategy, but for others, keeping the liquid can add flavor and body to many dishes. Always discard the water used for pre-soaking uncooked beans, as this liquid contains concentrated toxins. The decision to use or discard the cooked bean liquid depends on your recipe and digestive comfort.
Authority link
To learn more about legumes and their nutritional properties, visit the National Institutes of Health website: National Institutes of Health (NIH) | (.gov)
