Bright yellow, delicious and packed with protein. This makes lupin beans, otherwise known as lupini beans from the lupinus albus shrub, among the must-have superfoods to stay healthy, strong and disease-free! Read on to learn about the benefits of lupin beans, which have made them a favourite food of health enthusiasts, and why you should start eating them as well.
What is lupin?
The lupin bean is a member of the pea and bean family, also known as pulses. It was grown from a herbaceous shrub native to ancient Rome, but it was superseded by other cereal and grain crops.
Sweet lupins were originally bitter in flavour, but the ones we use now are more palatable. They are well known for their high protein content, and recent research suggests that this legume may be beneficial in lowering blood cholesterol levels and preventing the effects of hypertension and diabetes. It is also high in essential fatty acids, carotene and vitamin E, and it has antioxidative properties that help protect against free radicals.
Lupins are grown in rotation with other cereals because they thrive in acidic, infertile soils where other pulses fail. They can be used to make bread, cookies, pasta, noodles and confectionery, among other things. There's also a lupin tofu that tastes exactly like the original.
Lupin oils are also being studied for their pharmacological, medical and cosmetic properties. Firming properties are said to exist in this oil. Lupins are used as a supplement in livestock feed and also as manure. Lupins are Australia's largest pulse crop, making the country the world's largest lupin exporter.
What are the benefits of lupin?
Foods that contain lupin should be included in your diet as they are low in calories and fat while providing all of the essential vitamins, minerals, fibre and amino acids for optimal function and longevity.
Nutritionists and dietitians consider lupin beans to be a complete protein as they contain all the essential amino acids that the human body needs. One cup of sweet lupins contains 26 grams of protein. This is why they are an important part of the Mediterranean Diet, which has long been embraced by vegans worldwide who eat plant-based protein to maintain a healthy weight and prevent disease.
In addition to providing high protein quality, lupini beans have a high fibre content that exceeds the dietary fibre of other beans, lentils and peas. A cup of yellow, blue or white lupins has 30 grams of fibre, making it ideal for digestive health.
The nutritional quality of these beans is undeniable, as they also contain important minerals and vitamins for optimal health, including vitamin C and B complex, calcium, thiamine, riboflavin, potassium, phosphorus, iron, magnesium and zinc.
Moreover, white lupins and other varieties of the bean are gluten-free and have a low glycemic index.
The glycaemic index (GI) is a term that has gained popularity in the context of dieting and the foods we eat. It employs a ranking system that evaluates the effect of a food on your blood glucose levels two hours after eating. A low GI food is 55 or less, a medium GI food is 56-69, and a high GI food is 70 or more.
A high GI food causes blood glucose levels to rise and fall sharply, whereas a low GI food causes a slower, more steady rise in blood glucose levels. High levels of glucose after a meal are harmful to the arteries and blood vessels as they cause an excess of insulin in the body.
Source: HerbaZest
What conditions can lupin help with?
Lupin and food products containing the bean have been linked to lower rates of diabetes and cardiovascular disease. It is also essential in the following:
- Appetite regulation – as a protein, lupin is a highly satiating nutrient
- Lowering cholesterol – by impairing cholesterol absorption in the body
- Cardiovascular protection – by reducing atherosclerosis
- Reduced hypertension – lupins promote an anti-hypertensive effect
- Regulation of diabetes – current research is focusing on the action lupin proteins have on the regulation of insulin by the body
- Alternative protein source for vegetarians and vegans
Lupin flakes, whole beans and ground lupin are available at most health food stores.
What is the prevalence of lupin food allergies?
Like other protein-containing foods, such as peanuts and soy, lupin may cause allergic reactions in some people. The good news is that according to one study, lupin food allergy is extremely rare, so you're less likely to require an allergy test after eating just one serving of lupin beans. According to the Australasian Society of Clinical Immunology and Allergy (ASCIA), fewer than 1% of Australia's population has experienced an immediate allergic reaction after eating foods with lupin.
To avoid the possibility of experiencing an allergic response, it is best to seek advice from a nutritionist or your healthcare provider if you are prone to allergies before adding lupin beans to your diet.
Originally published on May 11, 2009
