Is the water in canned chickpeas good for you? The Aquafaba Debate

Aquafaba, the starchy liquid found in a can of chickpeas, has been used as a versatile egg substitute in vegan recipes since its discovery in 2014. But is the water in canned chickpeas good for you, or are there hidden health risks to consider before incorporating it into your diet?

Quick Summary

Aquafaba, the liquid from canned chickpeas, is used as a vegan egg replacer and has minimal calories and fat. However, potential downsides include high sodium, BPA exposure from can linings, and digestive issues for sensitive individuals. Rinsing can mitigate some risks.

Key Points

• Low in Nutrients: Aquafaba, or chickpea water, contains minimal protein and nutrients compared to whole foods like eggs.

• High in Sodium and Potential BPA: The liquid from canned chickpeas can be high in sodium and may contain BPA from can linings, a risk that can be mitigated by choosing low-sodium, BPA-free cans or making your own.

• Culinary Powerhouse: This viscous liquid is a versatile, low-calorie, and allergen-free egg replacer, prized in vegan baking for making meringues, mayonnaise, and mousse.

• Digestive Considerations: Some people, especially those with IBS, may experience bloating or gas due to the FODMAPs in aquafaba; rinsing chickpeas before use helps to reduce this.

• Safe for Most People: When sourced from quality cans or made at home, aquafaba is generally considered safe to consume as a cooking ingredient.

What is Aquafaba and Why Did It Become Popular?

Aquafaba, literally 'bean water,' is the viscous, starchy liquid left over from cooking legumes like chickpeas. It gained significant popularity in the vegan community after a French chef discovered its ability to act as an emulsifier and foaming agent, similar to egg whites. This culinary 'magic' made it possible to create dishes previously difficult to veganize, such as meringues, mousses, and mayonnaise. Its discovery opened a world of possibilities for plant-based cooking and baking, making it a beloved ingredient for those with egg allergies or following a vegan diet. The liquid works because during the cooking process, proteins, starches, and other soluble plant solids migrate from the chickpeas into the water, giving it its unique properties. For convenience, most home cooks use the liquid drained directly from a can of chickpeas.

Aquafaba's Nutritional Profile: More Functional Than Nutritious

While aquafaba is celebrated for its culinary functionality, its nutritional value is notably low, especially when compared to a whole egg. A few key nutritional facts include:

• Extremely low-calorie (approx. 3–5 calories per tablespoon).
• Less than 1% protein content.
• Minimal carbohydrates and fats.
• It contains only trace amounts of minerals like iron and calcium, not enough to be considered a good source.
• It is naturally gluten-free and cholesterol-free.
• Aquafaba does contain saponins, chemical compounds found in legumes, which give it its frothy properties.

Health Benefits and Risks Associated with Canned Chickpea Water

While aquafaba itself is not a nutritional powerhouse, there are pros and cons to consider before consuming it directly from the can. Many people rinse the liquid off the chickpeas before use, while others incorporate it into recipes.

Potential Benefits of Consuming Aquafaba

1. Low-Calorie Option: For those watching their caloric intake, aquafaba provides a very low-calorie way to add volume and texture to recipes, unlike higher-calorie alternatives.
2. Vegan and Allergy-Friendly: It is a perfect substitute for eggs, making it suitable for vegan diets and for individuals with egg allergies.
3. Satiety: Some research suggests that the fiber and compounds in chickpeas can help increase satiety, which may aid in weight management.

Potential Risks of Consuming Canned Aquafaba

1. High Sodium: Canned chickpeas often contain high levels of added sodium in the brine. This can be problematic for individuals on low-sodium diets and may affect the flavor of dishes. Opting for low-sodium or unsalted canned varieties, or making aquafaba from scratch, is a good solution.
2. BPA Exposure: Many food cans, including some canned chickpeas, are lined with bisphenol A (BPA). This chemical can leach into the food and has been linked to potential health issues. To minimize risk, choose BPA-free canned products or make your own aquafaba from dried chickpeas.
3. Digestive Issues: Aquafaba contains fermentable oligosaccharides (a type of FODMAP), which can cause gas, bloating, and other digestive discomforts in some individuals, particularly those with conditions like IBS. Rinsing the chickpeas and draining the liquid can significantly reduce the FODMAP content.
4. Saponin Concerns: While generally considered safe for humans, saponins have caused upset stomachs and diarrhea in some animals. Some people advocate for further study into the long-term effects of consuming aquafaba regularly, though the risk is considered minimal.

Canned Aquafaba vs. Homemade Aquafaba

Feature	Canned Aquafaba	Homemade Aquafaba
Convenience	Highly convenient; simply drain the can.	Requires soaking and cooking dried chickpeas; more time-consuming.
Consistency	Often reliable and consistent, though it can vary between brands.	Can be less consistent and watery; may need to be reduced for best results.
Sodium	Generally high in sodium due to added salt in the brine, but low-sodium options are available.	Typically very low in sodium, as no salt is added during cooking.
BPA Risk	Potential risk of BPA exposure from can linings.	BPA-free; cooked in a pot or pressure cooker.
Flavor	May have a slightly metallic or tinny aftertaste depending on the brand and can.	Tends to have a cleaner, more neutral flavor, though it retains some bean taste.

Practical Ways to Use Aquafaba

Whether you opt for the canned or homemade version, here are a few popular and practical ways to use aquafaba in your cooking:

• Meringues: Whip aquafaba with sugar and a stabilizer like cream of tartar to create fluffy, stiff peaks for vegan meringues.
• Mayonnaise: Blend with oil, vinegar, and seasonings to create a creamy, vegan mayonnaise.
• Mousse: Fold whipped aquafaba into melted chocolate for a light and airy chocolate mousse.
• Cocktails: Use it as an egg white replacement to create a frothy top for cocktails like a Whiskey Sour.
• Binding Agent: Use unwhipped aquafaba as a binder for things like veggie burgers, pancakes, or baked goods.
• Soups and Sauces: Stir it into soups, stews, or gravies to add body and a creamy texture.

Conclusion: So, Is it Good For You?

The answer to whether the water in canned chickpeas is good for you is complex and depends on your individual health needs and how you use it. For a healthy vegan or someone with an egg allergy, aquafaba is a functional culinary ingredient that enables a wide range of delicious recipes with minimal calories and fat. However, it is not a significant source of nutrients and should not be relied upon for dietary essentials. Potential health risks, particularly high sodium and BPA exposure, should be considered. To minimize these risks, opt for low-sodium or BPA-free canned products, or better yet, make your own aquafaba from dried chickpeas. Draining and rinsing chickpeas before use is the most straightforward way to reduce the sodium and FODMAP content if you are not using the liquid for its emulsifying properties. In summary, aquafaba is safe and beneficial when used responsibly as a culinary tool, but not as a source of meaningful nutrition.

Learn more about aquafaba's culinary applications and health facts from this guide on Healthline: https://www.healthline.com/nutrition/aquafaba.

Frequently Asked Questions

Is aquafaba the same as chickpea water?

Yes, aquafaba is the culinary term for the liquid from cooked chickpeas, whether from a can or homemade.

Is it safe to consume aquafaba from canned chickpeas?

For most people, yes. The liquid is food-safe. Concerns mainly relate to high sodium levels and potential BPA from the can lining, which can be avoided by choosing low-sodium and BPA-free options or making your own.

Does aquafaba offer significant nutritional value?

No, aquafaba is very low in calories, protein, and fat, and contains only trace amounts of minerals. It is not a nutritional powerhouse like a whole egg and is used primarily for its functional properties.

Can aquafaba cause digestive issues like gas and bloating?

Yes, for sensitive individuals, aquafaba can cause digestive issues. It contains oligosaccharides (FODMAPs) that can be difficult to digest. Rinsing the canned chickpeas helps remove some of these compounds.

How can I avoid the high sodium in canned aquafaba?

To avoid high sodium, you can either purchase low-sodium or no-salt-added canned chickpeas or make your aquafaba from dried chickpeas at home, which allows you to control the salt content.

Is homemade aquafaba better than canned?

Homemade aquafaba has the advantage of being low in sodium and free of potential can-related contaminants like BPA. However, canned aquafaba offers greater convenience and a more consistent thickness, which can be important for recipes.

Is it safe to eat raw aquafaba?

Yes, it is generally considered safe to use aquafaba raw, such as in homemade mayonnaise or cocktails. There is no risk of salmonella like with raw eggs.