Lupins are legumes rich in protein, healthy fats, and multiple health benefits: from caring for our heart and reducing cholesterol to relieving constipation. Learn how to get the most out of them with just a pinch of spice.
Lupins are simply the best legume that a crop could give us. They fertilise the land they grow through, they grow without too much difficulty or needing water and once we have gotten rid of their bitterness they provide us with high-quality proteins in large quantities, they lower cholesterol, they take care of our heart and bones and they are ideal for omnivores, vegetarians, celiacs and diabetics. Lupins are definitely an invitation to summer vermouths for our well-being.
What are lupins?
Lupins ( Lupinus ) are legumes rich in protein and healthy fats that have been used as a snack for decades and even centuries (if we count the time when the term snack did not yet exist). They belong to the Fabaceae family, like chickpeas, peanuts or broad beans.
The plant from which the lupine comes is an enemy of the cold and a friend of lands that at first glance seem infertile: sandy and loose. It responds well when grown in spring, and if it could be classified as a superfood it would not only be because of its great nutritional contribution (protein, fats, energy, vitamins, and minerals) but because it is a crop adapted to dry land that, in addition, after its harvest leaves behind a more fertile soil with moisture retention. Practically the plant of the future.
Other names by which this legume is known are lupin, lupinos in plural, chochos, chochitos, tramussos in Catalan, lupini in Italian or lupin beans in English. In the kitchen, or among vermouths, lupins can be eaten whole, cooked, or dried and can also be found in the form of flour.
Origin and history of lupins
The white lupine is native to the Balkans and is also the most widely consumed plant in the world in its natural form. Due to the nature and easy adaptation of this plant to the Mediterranean, both this species and the wild versions are commonly found throughout the Mediterranean basin, although its cultivation has reached Australia.
The Greeks and Romans were in charge of their expansion, although in Spain the notions of lupin cultivation appeared about 2000 years ago. Historically, lupins have been used both for human consumption and for the production of fodder, and in the peninsula the main cultivation areas are in Extremadura, Andalusia, and Valencia.
Types of lupins
There are many varieties of wild lupines in the world, although only three are cultivated for commercial purposes. These are: the yellow lupine, the white lupine, and the blue lupine.
White Lupine
White lupine ( Lupinus albus ) is the type of lupine that we usually consume and that we can find in markets, supermarkets, and specialist shops. It is the type of lupine that we also know as lupin, white lupin or simply lupin.
The white lupine plant has white flowers in a different arrangement than the yellow lupine. It contains high levels of alkaloids which make it necessary to soak it to remove the bitter aftertaste. On the positive side, it has a higher percentage of protein than beans or peas.
Yellow Lupine
The yellow lupin ( Lupinus luteus ) is also part of the Fabaceae family and its flowers are yellow. This plant finds the ideal climate and conditions for growth in the Mediterranean, although it also thrives in areas with sandy soils in Northern Europe. Its concentration of lupinine, one of the main alkaloids responsible for the bitter aftertaste, is very low, in fact, it is the lowest compared to other lupins. For this reason, it is also one of the preferred varieties for producing flour in Chile, as well as for producing animal fodder.
Blue Lupine
The blue lupine ( Lupinus angustifolius ) comes from a plant with blue flowers and, like the yellow lupine, grows in the Mediterranean basin. Its protein content is slightly lower depending on the cultivar, although it still provides more than 35% per 100 g. It is considered the type of lupine with the least nutritional value due to its lower protein and healthy fat content.
Nutritional value
Lupins are nutritional pills. They contain 83% folate, more than 60% phosphorus, magnesium, and vitamin B1 (thiamine). Almost the same amount of zinc, 38% potassium, 20-25% iron, and vitamin B6, and not inconsiderable amounts of more than 10% vitamin B3 (niacin) and vitamin B2 (riboflavin).
- Energy : 399 kcal
- Carbohydrates : 40.38 g
- Fats : 9.74 g
- Monounsaturated : 3.94 g
- Polyunsaturated : 2,439 g
- Saturated fats : 1.15 g
- Protein : 36.17 g
- Folic Acid : 335 mcg
- Niacin : 2.19 mg
- Riboflavin : 0.22 mg
- Thiamine : 0.64 mg
- B6 : 0.357 mg
- Vitamin C : 4.8 mg
- Calcium : 176 mg
- Iron : 4.36 mg
- Potassium : 1013 mg
- Magnesium : 198 mg
- Sodium : 15 mg
- Phosphorus : 440 mg
- Selenium : 8.2 mcg
- Zinc : 4.75 mg
Properties and benefits of lupins
If there is an underrated tapa-appetizer, it is a portion of lupins. These legumes are a great source of nutrients, including proteins and minerals, as well as fiber. In addition, they do not contain gluten, so they are suitable for celiacs. Thanks to their nutritional profile, they are also ideal for vegetarians and ketogenic diets.
Relieves constipation and improves intestinal health
Lupins contain more than 40% fiber, which promotes intestinal motility and relieves constipation. On the other hand, they act as a prebiotics, feeding the most positive bacteria for our health and improving the profile of our microbiome.
High protein value
In 100 g of chicken, we find between 20 and 27 g of protein. In 100 g of lupins, we find up to 35 g of protein. Of course, we must bear in mind that they are not the same type of protein and that lupin proteins do not provide all the amino acids. Even so, it is undeniable that these small ochre seeds are a reference source of protein for both vegetarian and omnivorous diets.
Ideal for the keto diet
The keto diet or ketogenic diet is characterized by being a nutritional guideline very low in carbohydrates and high in healthy fats and proteins. Lupins are rich in protein and healthy fats, which is why many consider them a snack suitable for the keto diet as long as no more than 20 or 30 g are consumed daily so as not to exceed the recommended carbohydrate limit.
Allies against diabetes
Diabetes is a metabolic disease in which it is essential to keep blood glucose levels under control by avoiding glycemic peaks. To do this, it is important to consume foods with a low glycemic index.
Lupins are the legumes with the lowest glycemic index, with a GI of less than 20, compared to lentils, which have a GI of 30, or chickpeas, which have a GI of 35. This quality makes lupins an optimal food for diabetics. In addition, European studies have found that their consumption contributes to improving glucose metabolism.
They take care of cardiovascular health: they reduce cholesterol and blood pressure
Various studies have shown that the continued consumption of 10 to 20 g of lupins daily reduces LDL cholesterol levels, improving the ratio between bad cholesterol (LDL) and good cholesterol (HDL). In addition, it also reduces blood pressure, which is why it is considered one of the legumes with the greatest capacity to protect our health in the long term.
Source of minerals: iron, phosphorus, magnesium
Thanks to the large amount of iron and magnesium, lupins help to maintain a strong heart and keep possible anemia away from our lives. Phosphorus, on the other hand, keeps teeth and bones strong and helps with healing.
Contraindications of lupins
We are fortunate that the vast majority of healthy ingredients that we have within easy reach do not present a large number of contraindications. This is the case with lupins, which we only need to be careful about in case of allergies or if we greatly exceed the recommended consumption amount.
Not suitable for allergy sufferers
The incidence of allergy to lupins increased two decades ago, having remained very low until then. Of the legume group, lentils have the highest incidence with 78%, followed by chickpeas and peanuts. Although lupins are far behind these figures, it is advisable to be cautious when consuming lupins, especially if you already have an allergy to another legume due to possible cross-reactivity.
Alkaloids and toxicity
Lupins may contain high levels of alkaloids such as lupanine. This compound gives them a bitter taste and can be toxic in high concentrations. To avoid complications, lupins should be cooked followed by several baths to reduce the concentration of alkaloids.
Lupins and flatulence
The centre of the lupine has the highest concentration of fibre (after the skin). For people with gastrointestinal sensitivity, eating a large amount of lupine can lead to flatulence and intestinal discomfort.
Recipes with lupins and culinary uses
With lemon, black pepper or hot sauce. As hummus, as we would make with chickpeas, or in an inexpensive version of Ecuadorian ceviche. Lupins are not only an appetizer, but also an excuse to explore, a crunchy and smooth touch that we can add to give contrast to our salads or mincemeats, and even use them as legumes to prepare vegetable burgers, as we would with lentils and rice.
How many lupins can you eat per day?
The ideal amount of lupins per day is 30 g. This is equivalent to 3 tablespoons, which provides 130 kcal, up to 10 g of quality protein, fibre, vitamins, and minerals. An unbeatable option and without a doubt, the best snack for a sunny Sunday.
On the other hand, do lupins make you fat? This is one of the most common questions. To give you the right answer, we are going to take a look at their nutritional profile. For every 100 g of lupins, we ingest approximately 400 kcal. This value indicates that they have a high energy intake. Let’s say that an average, healthy adult requires approximately 2000 kcal per day, so consuming 100 g of lupins could represent a quarter of the daily energy.
However, a small plate of 100 g of chips, whether vegetable or not, also provides between 400-500 kcal and the nutritional difference is huge. While 100 g of lupins provide us with healthy fats that take care of our cardiovascular health, as well as vitamins and minerals, fried potato chips, especially the non-homemade ones, are a source of saturated fats and simple carbohydrates, starch, which promote weight gain and, unlike lupins, are harmful to our cardiovascular health.
All this can be summed up by saying that lupins do not make you fat, but rather they take care of our health when consumed in the right proportion.
How to prepare homemade lupins
Preparing homemade lupins is much easier than we imagine. The dry, hard version, the seed itself, is usually available in specialist shops or online. Once we have them, it only takes three steps: soaking, patience, and salting.
Soaking helps to soften the lupins and should last a minimum of 10 hours, ideally 24 hours. After this, we should cook the lupins for approximately an hour and a half and, over the course of one or two days, keep them in water and change the water until we have eliminated the bitterness. Finally, we only need a glass container, add salt, a tablespoon for every 250 g, and cover with hot water to have preserved lupins for years.