Aquafaba, the viscous liquid found in canned legumes like chickpeas, has gained significant popularity in recent years among vegans and health-conscious individuals. Celebrated as a versatile egg substitute in cooking and baking, aquafaba is often praised for its ability to replicate the texture and binding properties of eggs without animal products. However, beneath its trendy appeal and impressive culinary performance lies a growing concern: is aquafaba as healthy as it seems?
This article delves deep into the potential health risks associated with aquafaba consumption. We’ll explore its origins, composition, and why it’s become a staple in vegan kitchens, while giving a balanced and evidence-based account of why prolonged or excessive use of aquafaba may raise health concerns. By the end, you’ll have a clearer understanding of whether aquafaba should be a regular part of your diet or consumed more selectively.
What Is Aquafaba?
Aquafaba is the starchy liquid left behind after cooking beans—most commonly chickpeas—in water. Once discarded, it’s now cherished for its versatility and sustainability. When whipped, similar to egg whites, it becomes light and fluffy, making it a go-to substitute for meringue, mayonnaise, and other egg-dependent dishes.
The term “aquafaba” was coined in 2015 by vegan musician Joël Roessel and popularized by software engineer Goose Wohlt. The word comes from the Latin “aqua,” meaning water, and “faba,” meaning bean. Since its rise in popularity, aquafaba has become more than a culinary trend—it’s now used in commercial food production and even studied for industrial applications beyond the kitchen.
Aquafaba’s Nutritional Profile
Understanding why aquafaba might pose health concerns starts with understanding its nutritional content. It is not a nutrient-dense food, meaning it doesn’t deliver significant amounts of vitamins or minerals. Instead, it primarily contains:
- Carbohydrates: Most of which are starches and oligosaccharides
- Protein: A small quantity, though not a complete protein source
- Water: The majority of aquafaba is water
- Trace compounds: Including saponins, lectins, and phenolic compounds
The most bioactive compounds in aquafaba—such as saponins and lectins—are the very reasons for both its culinary abilities and potential health concerns.
Why Aquafaba Might Be Unhealthy: Key Concerns
While aquafaba is often praised for its plant-based origins and eco-conscious reuse of a byproduct, the following health concerns should not be overlooked:
1. Presence of Antinutrients
Aquafaba contains naturally occurring plant compounds known as antinutrients. These substances can interfere with the body’s ability to absorb essential nutrients like iron, zinc, and calcium.
Saponins
Saponins are naturally occurring compounds found in legumes, including the water from canned chickpeas. While some research suggests saponins may have antioxidant and anti-inflammatory properties, they can also bind to essential minerals in the digestive tract and prevent their absorption.
In large quantities, this effect—although modest—can be problematic for individuals already at risk of nutrient deficiencies, such as vegetarians, post-menopausal women, and people with malabsorption issues.
Lectins
Lectins are proteins that bind to carbohydrates and can cause digestive distress in sensitive individuals. They are also known to interfere with nutrient absorption and, in some cases, may trigger inflammation or immune responses. While cooking and processing generally reduce lectin content, canned legumes—including their liquid—are still not completely free of them.
2. BPA and Other Can Linings
A less talked about, but serious, concern with aquafaba is its source: canned legumes. Many cans are lined with bisphenol-A (BPA), a chemical used in the production of plastics and resins. BPA has been linked to endocrine disruption, reproductive health issues, and even cardiovascular problems.
While many manufacturers have moved to BPA-free alternatives, the safety of these replacement chemicals—such as bisphenol S (BPS)—remains under scrutiny. Since aquafaba comes into direct contact with the inner lining of the can, especially during prolonged storage, there is potential for chemical leaching.
If using aquafaba regularly, particularly in daily recipes, it’s crucial to examine what kind of can lining is being used, and to rotate brands or choose legumes packed in glass jars or Tetra Pak containers when possible.
3. High Sodium Content
Most canned legumes, including chickpeas, are packed in brine that contains a significant amount of sodium. This means that aquafaba from canned beans can contain sodium levels as high as several hundred milligrams per half-cup serving.
Regular consumption of high-sodium foods can contribute to high blood pressure, heart disease, and stroke, especially in individuals who are salt-sensitive.
Using aquafaba directly from the can without rinsing or considering its salt content could unknowingly elevate a person’s daily sodium intake, particularly if they have hypertension or are on a low-sodium diet.
4. Digestive Discomfort
While aquafaba itself may not cause flatulence like whole beans, it does retain some of the indigestible carbohydrates that can cause bloating, gas, and gastrointestinal discomfort. This primarily affects sensitive individuals, such as those with irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), or any form of carbohydrate maldigestion.
Residual Oligosaccharides
Legumes are known to contain complex sugars like raffinose, stachyose, and verbascose. These oligosaccharides are not digested in the small intestine and pass through to the large intestine unchanged. Once there, gut bacteria ferment them, releasing gas as a byproduct.
Since aquafaba is the cooking liquid from these legumes, it can contain trace amounts of these sugars. While minimal, these residues may still trigger discomfort in sensitive individuals.
5. Potential for Microbial Contamination
Aquafaba, especially when refrigerated or improperly stored, is a perishable liquid high in starch and protein—making it an ideal environment for microbial growth, including pathogenic bacteria like Salmonella or Listeria. While commercially processed products might be treated to prevent spoilage, homemade aquafaba is typically not pasteurized.
Using unpasteurized aquafaba in foods that won’t be fully cooked, such as mousses or frostings, can pose a food safety risk, particularly for pregnant women, the elderly, or those with weakened immune systems.
Who Should Be Cautious with Aquafaba?
While aquafaba may be a healthy occasional ingredient for some, the following groups should exercise caution or avoid it altogether:
Those with Gut Sensitivities
Individuals with IBS, SIBO, or FODMAP intolerances may experience bloating, abdominal pain, and diarrhea after consuming foods that include aquafaba due to undigested carbohydrates and residual oligosaccharides.
People Managing Hypertension
Aquafaba’s sodium content can add up quickly for those who are aiming to keep their salt intake low. It’s easy to overlook this when using it in muffins, pancakes, or savory dishes where salt is already added.
Those with an Antinutrient Sensitivity
People with autoimmune disorders, chronic inflammation, or mineral deficiencies (like iron-deficiency anemia) may be particularly impacted by the antinutrient content of aquafaba over time.
Vegetarians and Vegans at Risk for Nutrient Deficiencies
Since plant-based diets may already be lower in bioavailable iron and zinc, regularly consuming foods with antinutrient-rich components like aquafaba could exacerbate the risk of developing deficiencies—especially if not properly balanced with nutrient-dense alternatives.
Healthier Alternatives to Aquafaba
For those seeking egg replacements but wishing to avoid the potential downsides of aquafaba, several other alternatives can work just as effectively without introducing unwanted compounds:
Chia and Flaxseed “Eggs”
When ground chia seeds or flaxseeds are mixed with water, they form a gel-like texture that mimics some egg properties. Unlike aquafaba, they provide omega-3 fatty acids and fiber, making them a more nutrient-dense option.
Applesauce and Mashed Banana
These natural binders are excellent in sweet baked goods and provide natural sugars and fiber, though they may slightly alter the texture or flavor compared to eggs.
Commercial Egg Replacers
Many plant-based egg replacers on the market are specifically designed to minimize gut irritants and often come with added nutrients. Options made from pea protein, tapioca, or starch blends can offer performance without the antinutrient concerns.
The Bottom Line
Aquafaba is undoubtedly a culinary marvel. Its ability to transform simple legume water into a versatile food component is groundbreaking—especially for plant-based cooking. However, it’s essential to recognize that like any processed food, it comes with potential health caveats.
Its antinutrient content, possible exposure to BPA, high sodium levels, and mild gut-hindering compounds suggest that it should be used more as an occasional substitute rather than a regular dietary staple.
While aquafaba can definitely play a role in sustainable cooking, health-conscious consumers—especially those with specific medical conditions—should approach it with awareness and moderation. After all, the power of food lies not only in its taste and creativity but in its ability to nourish the body safely and effectively.
Final Thoughts: Food Trends vs. Long-Term Health
In a world that often celebrates food innovations without thoroughly examining their long-term effects, aquafaba serves as a case study. What appears to be a harmless byproduct of legume cooking—or even a healthy alternative—may come with hidden health concerns.
As with any food trend, balance is key. Incorporating aquafaba into your diet for a special dish is one thing, but relying on it as a regular egg substitute, especially without accounting for its antinutrients and potential chemical exposure, could backfire.
Educate yourself, consult with a nutritionist or health professional if needed, and don’t be afraid to question even the most popular food trends. Ultimately, real health lies in informed choice—not in following the latest fad.
References and Sources
The information presented in this article draws from peer-reviewed research and expert assessments on legume chemistry, gut microbiology, and food safety. References include studies from institutions such as Cornell University, Harvard T.H. Chan School of Public Health, and the American Journal of Clinical Nutrition. Always consult with certified healthcare or dietary professionals when making significant dietary changes.
By choosing awareness over trend and health over convenience, consumers can ensure they truly get the most out of what they eat—without compromising their well-being.
What is aquafaba and why is it commonly used in cooking?
Aquafaba is the viscous liquid found in cans of cooked legumes, most commonly chickpeas. It is a popular egg substitute in vegan cooking due to its ability to mimic the binding and emulsifying properties of egg whites. Many vegan bakers and chefs use it to make meringues, mousses, cookies, and other dishes that typically rely on eggs. Its growing popularity is also due to its accessibility and low cost compared to other specialty egg replacers.
This unique liquid contains a mix of proteins, starches, and other soluble plant compounds that, when whipped, form a foam-like texture similar to beaten egg whites. As a natural byproduct of cooking legumes, aquafaba has been hailed as a sustainable and versatile alternative for those avoiding animal products. However, while its culinary benefits are clear, concerns have been raised about its potential health downsides, especially when consumed in large amounts or by individuals with specific dietary restrictions.
Is aquafaba unhealthy for everyone, or only in certain cases?
Aquafaba is not inherently unhealthy for everyone, but it can pose concerns depending on individual dietary needs and the amount consumed. For most people, moderate use of aquafaba in cooking or baking isn’t likely to cause harm. However, for those with conditions like irritable bowel syndrome (IBS), gout, or kidney issues, aquafaba’s high content of oligosaccharides and purines may lead to discomfort or worsen existing symptoms. These compounds can contribute to bloating, gas, and inflammation in sensitive individuals.
Additionally, people who rely on aquafaba as a regular protein source might be missing out on more balanced or complete forms of nutrition. Because it’s derived from legumes, which are high in plant-based protein, it may seem like a nutritious option. But its protein content per serving is actually quite low when used as an egg replacement, meaning it’s not a substantial substitute in terms of macronutrient value. Thus, while aquafaba can be safely incorporated into the diets of many, its health implications depend on the individual and their broader dietary context.
Can aquafaba cause digestive discomfort and why?
Yes, aquafaba can cause digestive discomfort in some people due to the complex carbohydrates and oligosaccharides present in the liquid. These compounds, such as raffinose and stachyose, are not easily digested by the human body and are instead fermented by gut bacteria, leading to gas production and bloating. This effect is common with many legume-based products and is more noticeable in individuals with sensitive digestive systems or conditions like IBS.
Moreover, the sodium content in canned aquafaba may also contribute to gastrointestinal issues. Many canned legumes are packed with added salt, which can increase sodium intake and potentially disrupt the balance of electrolytes in the body. High sodium levels can also lead to water retention and further exacerbate digestive discomfort. To minimize this risk, some people rinse the aquafaba or use home-cooked legumes with reduced salt, although this may also decrease the thickening effect aquafaba is prized for.
Does aquafaba contain any harmful substances or additives?
Aquafaba itself does not contain synthetic additives, but it can contain naturally occurring substances that may be problematic for some individuals. These include phytates and lectins, which are found in legumes and can interfere with the absorption of certain minerals such as iron, zinc, and calcium. Phytates bind with these minerals in the digestive tract, making them less bioavailable to the body. Lectins, on the other hand, may cause gastrointestinal distress if not properly broken down by thorough cooking or processing.
Additionally, canned aquafaba may have added preservatives or flavor enhancers that are not disclosed on the label, depending on the brand. For example, some manufacturers add stabilizers or colorants to improve texture or shelf life, which could affect sensitive individuals. While not inherently dangerous for the general population, those with specific food sensitivities or autoimmune disorders may want to be cautious. Reading ingredient labels carefully and opting for aquafaba from low-sodium, additive-free canned beans can help reduce exposure to unwanted compounds.
How does aquafaba compare nutritionally to eggs?
When compared to eggs, aquafaba is significantly lower in protein, essential amino acids, vitamins, and minerals that are crucial for overall health. Eggs are a complete protein source and rich in nutrients like vitamin B12, choline, and selenium, which are harder to obtain from plant-based sources. Aquafaba, while containing some protein and fiber, doesn’t offer a comparable nutritional profile, particularly when used in small quantities as a substitute in baking or binding applications.
This nutritional gap underscores the importance of careful meal planning for individuals using aquafaba as an egg replacement, especially vegans and vegetarians. While aquafaba can be a useful ingredient for texture and structure, it should not be viewed as a nutritional replacement for eggs. Instead, alternative plant-based protein sources such as tofu, tempeh, or legumes should be included in the diet to compensate for the nutrients missing from aquafaba-based recipes.
Are there any scientific studies showing aquafaba’s negative effects on health?
There is limited scientific research specifically focusing on aquafaba and its direct health effects. However, some studies on legume consumption and their byproducts have highlighted potential concerns related to anti-nutrients and digestive discomfort. These findings suggest that substances like phytates and lectins, which are present in aquafaba, may interfere with nutrient absorption when consumed in large amounts or without proper preparation.
Furthermore, while no conclusive clinical studies have shown harmful effects from typical culinary use of aquafaba, anecdotal reports and gastroenterological research suggest it can exacerbate symptoms in individuals with sensitivities to legumes. The lack of comprehensive research means that conclusions about its health effects remain largely inferential. More studies are needed to fully understand the long-term impact of aquafaba on gut health and nutrient absorption, especially among individuals regularly relying on it as a core ingredient.
What are the alternatives to aquafaba for those with dietary concerns?
For those who are concerned about aquafaba’s health implications, several viable egg substitutes are available that offer a more balanced nutritional profile or fewer gastrointestinal side effects. Options like flaxseed meal mixed with water, chia seeds, applesauce, pumpkin puree, and commercial egg replacers provide effective binding and moisture in baking while avoiding potentially problematic compounds found in aquafaba. These alternatives are especially useful for individuals with IBS, legume sensitivities, or kidney-related issues.
Choosing an alternative depends largely on the desired outcome of the recipe and personal nutritional goals. For example, flax and chia seeds are rich in omega-3 fatty acids and fiber, making them a nutritious option. On the other hand, applesauce or banana can add natural sweetness and moisture, but may alter the flavor of the final dish. Conducting trial-and-error experiments in the kitchen can help individuals find a substitute that meets their health needs without compromising taste or texture.