Never heard of lupins? You are not alone! Lupins are the food and nutrition world’s best kept secret – except in the Mediterranean where this ancient legume has been providing nourishment and enjoyment for years!
Traditionally eaten as a snack, lupins have found a recent resurgence due to an Australian produced variety called the sweet lupin. There are many ways to enjoy sweet lupins – and here’s why you should get to know this golden nutrition powerhouse a little better.
What are lupins?
In technical terms, lupins are a type of legume. There are many varieties, many of which require significant preparation to remove the bitter alkaloids (you may have soaked a legume or two yourself!). Australian sweet lupins don’t contain these alkaloids, making them a versatile and nutritious legume.
Sweet lupins come in many forms – from kibble to crumbs, and flour to flakes. Lupin flakes are an easy to use, delicious and nutritious way to enjoy lupins and can be used in soups, salads, smoothies and even as a pasta or rice substitute – like a carb but not really a carb.
Like other legumes, sweet lupins are packed with nutrition, however their unique point of difference is their lack of starch – which has a significant impact on their nutrition composition and can make lupins particularly appealing for those looking for a low-carb substitute.
Nutrition Powerhouses
Lupins are golden nuggets of goodness that tick a range of nutrition boxes.
Let’s start with carbohydrate – there isn’t much! Nothing wrong with carbs of course, but at less than 4% carbohydrate, the low carb content results in a particularly high content of both amino-acid rich protein (around 40g per 100g), and fibre (over 35g per 100g). Lupins are also rich in bioactive compounds and antioxidants, and are gluten-free as a bonus for those who are intolerant or have coeliac disease.
The impressive nutrition profile of lupins means that including them in your diet can bring the following benefits:
- Blood glucose levels – the combination of being low in carbohydrate, high in protein and high in fibre provides the perfect combination to have a low glycemic impact and keep your blood glucose levels stable. Great news for people with diabetes, but also useful for sustained energy levels and managing sugar cravings.
- Satiety – with all that protein and fibre, lupins are the superstars of satiety, keeping you full for longer and meaning you don’t need to eat as much as often – you just won’t feel as hungry.
- Gut health – with plenty of fibre, lupins can help to keep you regular, and they are also considered a prebiotic food – providing fuel to keep your gut bugs healthy and functioning at their best.
- General health – with all that nutrition packed into a tiny legume, regular intake will help to keep you healthy and energized to tackle all that life throws at you.
Sustainability
Lupins have been produced in WA for over 60 years and provide 85% of the world’s sweet lupin supplies! Lupins require minimal water to grow and can act as a natural fertiliser, reducing the need for chemical based fertilisers.
Best ways to eat lupins
Lupins and lupin flakes can be used in range of dishes, but at this time of year when we are looking for winter warming foods they are a terrific addition to a hearty soup.
The team at Formulite have known about the benefits of lupins for a while now, and that’s why they are included as a star ingredient in Formulite soups.
Formulite Lupin Soups are rich in protein, low carbohydrate and high in fibre – a combination that leaves you feeling satisfied. They can be used as a convenient, tasty and nutritious meal replacement, especially at lunch when your cravings can have you reaching for a less nutritious alternative.
The bottom line on lupins is that they are fabulous for your health and a functional option for those looking to lose weight or reduce carbohydrate intake. Check out some of the Formulite soup recipes which make eating this superfood super easy.
