A fairly new term, Aquafaba is a popular new food that comes with several exciting uses. Time and again featured in the social media, Aquafaba refers to the fluid wherein legumes like chickpeas are cooked. It is most popularly used as egg substitutes in vegan cooking. Aquafaba recently gained attention for its amazing properties and usefulness in weight loss.
What is Aquafaba?
Aquafaba is a glutinous liquid that is obtained by cooking legumes, mainly chickpeas; however, it can also be obtained from other pulses or beans, such as, black beans or white beans. When these beans are boiled in water, starches and proteins are released in the water; thus, creating a viscous and thick substance, popularly known as Aquafaba. The consistency of this viscous substance is similar to that of egg whites. It can also just like egg whites be beaten into peaks; thereby, making it a multipurpose and resourceful ingredient in vegan baking and cooking. Hence, Aquafaba is an appropriate alternative for egg whites in recipes like mayonnaise, mousses, meringues and several other desserts. Aquafaba’s capability of mimicking egg whites’ properties has made it extremely popular amongst the ones following egg-free or vegan diet.
Nutritional Information of Aquafaba
Aquafaba is mainly constitutes of water; however it also comprises of certain minerals, carbohydrates and proteins, which seeps out from the chickpeas or other beans while cooking. Yet, the nutritional content may vary based on different factors like the cooking methods, the kind of legumes used, as well as any added ingredients or seasonings. For instance, usually, 60 ml of Aquafaba approximately contains, 3-5 kcal of calories, <10mg of potassium, <5mg of sodium and <1g each of fibre, fat, protein and carbohydrates. As it is low in fat and calories, Aquafaba is often considered a healthier substitute to ingredients like oil or egg whites in some recipes. However, the nutritional value of Aquafaba is comparatively nominal when compared to other food items; also its key appeal is its properties as a substitute for eggs instead of its nutritional elements.
How to make Aquafaba?
Preparing Aquafaba is quite easy and comprises of only two simple ingredients; that is water of legumes like chickpeas. A simple way of preparing Aquafaba is:
- Clean the chickpeas in cold water for removing any debris or dirt.
- Put the washed chickpeas in a bowl and cover with water and allow it to soak for a minimum of eight hours or overnight. The legumes will expand by absorbing water.
- Post soaking, drain the legumes (chickpeas) and wash again in cold water.
- Put the soaked legumes (chickpeas) in a large vessel and add fresh water to it, with water level at least 2-3 inches overhead the chickpeas.
- Bring the chickpeas to a boil over high flame. Cut the flame to low and boil it, partly covered for around 2 hours, or till the chickpeas are tender.
- Once cooked, remove the vessel from the flame; allow it to cool a tad.
- Strain the chickpeas through cheesecloth or a fine sieve in a container. The gelatinous fluid that drains out is known as Aquafaba.
- The thickness of Aquafaba can be adjusted by diluting or reducing it with water as required.
Why is Aquafaba Considered Good for Weight Loss?
As Aquafaba is low in fat and calories but still provides some texture and volume to the dishes, it is considered suitable for weight loss. Here are some reasons why Aquafaba is considered suitable for weight loss:
Fibre Content: Aquafaba is obtained from legumes that are considered a decent source of dietary fibre. Incorporating legumes in one’s diet can aid in promoting feelings of fullness that in turn will help in losing weight by reducing the overall intake of calories.
Fat Free: Aquafaba is considered naturally fat free, which makes it a healthier substitute to items like oil or egg whites that are usually high in fat and calories. By utilising Aquafaba in place of such ingredients, one can reduce overall fat and calorie content in their food.
Low in Calories: Aquafaba mainly consists of mineral calories and water. Hence, one can incorporate it in recipes for adding texture and volume without considerably increasing calorie content.
Versatile: Aquafaba is presently used in several types of recipes, together with baked food, sauces and desserts. Its versatility and usefulness helps in creating flavourful and satisfying food items while maintaining the fat and calorie content in control.
Vegan Diet: For the ones following plant-based or vegan diet, Aquafaba is a valued ingredient, which is capable of replacing diary or eggs in several recipes. By replacing animal products with Aquafaba, one can reduce their intake of saturated fat and cholesterol that may further result in weight loss as well as overall health.
Hence, although Aquafaba is not the key to weight loss, its versatility, low fat and calorie content and match with vegan regime makes it a helpful ingredient that can be included in a weight loss diet plan.
Aquafaba Recipes for Weight Loss
The fluid from boiled chickpeas, Aquafaba is an excellent ingredient to create low-fat and calorie recipes. It is the perfect substitute for eggs in vegan cuisine. Also, its versatility results in aiding various weight loss recipes. Here are some Aquafaba recipes for weight loss:
Aquafaba Salad Dressing
Ingredients:
- Aquafaba
- Lemon Juice
- Garlic
- Dijon Mustard
- Herbs (Dill or Parsley)
- Seasonings (Salt and Pepper)
Instructions:
Blend lemon juice, garlic, herbs, Dijon mustard, salt and pepper with Aquafaba until smooth. Use this as a low fat and calorie dip for vegetables or as a dressing for different salads.
Aquafaba Oatmeal Cookies
Ingredients:
- Aquafaba
- Oats
- Cinnamon
- Mashed banana
- Raisins
- Chopped nuts
- Vanilla extract
- Sugar or Jaggery
Instructions:
Put mashed banana, vanilla extract, sugar or jaggery, and cinnamon in a bowl and mix well. Add Aquafaba and mix again until well combined. Fold in chopped nuts, raisins and oats. Line a baking tray/sheet with parchment paper and drop dollops of the batter onto the tray. Bake till the cookies turn golden brown. Serve hot or store for consuming later.
Aquafaba Veggie Fritata
Ingredients:
- Aquafaba
- Nutritional yeast
- Chopped veggies (Spinach, Onions, Bell Peppers)
- Garlic powder
- Salt and Pepper
Instructions:
Whisk nutritional yeast with Aquafaba followed by salt, pepper and garlic powder. Add the chopped veggies. Transfer the mixture in a greased pan and cook over medium flame till it sets. Serve hot.
Conclusion
Overall, Aquafaba may not directly help in weight loss but combining it with the correct food products will help you in your weight loss journey. Aquafaba can be considered a great food for vegans who are trying to lose weight. Please note that Aquafaba is not a magic solution to lose weight, but if combined with daily workouts, proper diet and lifestyle change, it will help you in your weight loss journey.
FAQ’s related to Aquafaba and weight loss
How can Aquafaba help in weight loss?
Aquafaba helps in weight loss as it is a low-fat, low-calorie substitute to ingredients like cream, oil and eggs. This helps in reducing the overall calorie and fat intake.
Is Aquafaba low in calories?
Yes, Aquafaba is comparatively low in calorie when compared to other ingredients. It contains 3 to 5 calories per tablespoon.
Can Aquafaba help with cravings?
Yes, it aids with cravings by offering a satisfying substitute in recipes for indulgent or high-calorie food items.
Are there any risks associated with consuming Aquafaba for weight loss?
Having Aquafaba for losing weight is usually safe; however, people with allergies from leguminous plant must avoid it. Although it is low in fat and calorie and aids with craving, it is necessary to be aware of the sodium content.
Is Aquafaba suitable for all weight loss diets such as keto or paleo?
Aquafaba may not always be appropriate for every weight loss diet, such as, paleo or keto owing to its legume origin and carbohydrate content, correspondingly. People adhering to these diets can consider avoiding or limiting Aquafaba; whereas, the ones with flexible diet styles can sometimes include it in their diet.
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