Super Foods: Lupini Beans

Lupini beans are a common snack in Mediterranean regions, dating back as far as 4,200 years. But they’ve only made an appearance in the U.S. in recent years.

Lupini beans are a protein powerhouse ready to meet the growing demand for plant-based protein sources.

Lupini beans (also called lupin beans) provide more protein than chickpeas, fewer carbs than pistachios, and fewer calories than almonds.

They also have more fiber than chickpeas, oats, and quinoa.

Lupini beans contain very little starch or sugar, making them an ideal low-carb option for type II diabetics or anyone else concerned about keeping their blood sugar balanced.

An in-vitro study found that lupini beans increase the generation of short-chain fatty acids in the gut, while also increasing the population of good gut bacteria.¹

Numerous randomized, controlled clinical trials have shown that replacing meat with legumes like lupini beans has a positive impact on longevity, diabetes, cardiovascular disease, and weight management.²

Eating lupini beans may also lower blood pressure, improve blood lipids, and improve insulin sensitivity.²

Consumed whole, lupini beans can be added to salads or combined with roasted vegetables.

When they’re ground up, these beans have a neutral taste, making them a versatile dish that can take on the flavor of any spices for which you’re in the mood. They also provide a low-carb option to quinoa or rice.

References

1. Food Funct. 2015 Oct;6(10):3316-22.
2. Asia Pac J Clin Nutr. 2016;25(1):1-17.