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Lupine is often seen in markets in countries around the Mediterranean, along with nuts and candy. Children eat it as snacks, although they have no idea how nutritious it is. Lupine and the seeds of similar plants belonging to the Lupinus are much appreciated as livestock feed.
Scientific Facts
- Scientific name: Lupinus albus L.
- Other names: [Andean] lupin, Lupino.
- French: Lupin.
- Spanish: Altramuz, lupino.
- German: Lupine.
- Description: Seeds of the lupine, a herbaceous plant of the botanical family Leguminosae. The fruit plant contains yellow, smooth, flat, round, and lupine seeds.
- Environment: These seeds are cultivated in sandy, infertile soils in the Mediterranean countries and temperate areas of the American continent.
Lupine Health Benefits
These seeds are rich in proteins, carbohydrates, calcium, and iron. They are also rich in fats. The seeds should be considered a high-energy, nutritious food that supplies considerable calories. They digest quickly and must be chewed slowly. According to Schneider, they have anti-diabetic, diuretic, and vermifuge properties. They benefit diabetics as a unique food that helps break the monotony of their diet and to the young and athletes because of their nutritional content.
Raw seeds contain lesser amounts of a bitter, toxic alkaloid that disappears when cooked or soaked for various hours. The varieties of lupine destined for human consumption have been improved genetically, leaving them with very little of this toxic alkaloid.
How to Use and Prepare Lupine
- COOKED or soaked in salted water. This is the usual way of consumption. This way, they have a delightful taste.
- TOASTED AND GROUND – These are used to prepare a very aromatic infusion as a substitute for coffee.
- FLOUR – This is used in desserts and pastries because of its protein richness.
Frequently Asked Question
I’ve heard lupine is a complete protein. Is this true, and how does it compare to other plant-based sources?
Yes, It is a complete protein containing all nine essential amino acids our bodies can’t produce independently. This is rare among plant-based proteins. Lupine boasts a higher protein content than many other legumes, roughly 36-40% of its dry weight being protein, rivaling the protein content of soybeans.
Beyond protein, what other nutritional powerhouses does it offer?
This legume is packed with nutrients! It’s a good source of soluble and insoluble fiber, which aids digestion and promotes gut health. It also contains essential minerals like iron, magnesium, zinc, and various B vitamins.
Can it help with weight management?
The high protein and fiber content can increase satiety (the feeling of fullness) and reduce appetite. Studies suggest incorporating it into your diet can help manage weight and reduce body fat.
I’m interested in heart health. Are there any lupine health benefits in that area?
Lupine has been shown to have a positive impact on heart health. Its soluble fiber helps lower LDL (“bad”) cholesterol. At the same time, its arginine content may improve blood vessel function and lower blood pressure. Some studies even suggest its protein can reduce the formation of arterial plaques.
I’m diabetic. Can it be part of my meal plan?
Yes! Its low glycemic index (GI) releases glucose slowly into the bloodstream, preventing spikes in blood sugar. This makes it an excellent option for people with diabetes. Additionally, protein and fiber can improve insulin sensitivity.
Are there any specific lupine health benefits for women?
Lupine may be particularly beneficial for women’s health due to its iron content, which is crucial for preventing anemia. This legume’s magnesium can help alleviate premenstrual syndrome (PMS) symptoms.
Can lupine contribute to gut health?
Definitely! This legume is a prebiotic which feeds the beneficial bacteria in our gut. These bacteria are crucial in digestion, immune function, and overall health. The fiber content also promotes regular bowel movements and prevents constipation.
I’m an athlete. Can lupine aid in muscle building and recovery?
Absolutely! As a complete protein, it provides all the essential amino acids needed for muscle repair and growth. Its slow-digesting protein is also beneficial for sustained energy release during workouts.
Are there any potential risks or side effects associated with lupine consumption?
While it is generally safe for most people, those with legume allergies should be cautious. Due to its high fiber content, it can also cause digestive discomfort if consumed in large amounts.
How can I incorporate lupine into my diet?
Lupine flour can be used in baking, lupine flakes can be added to cereals or yogurt, and lupini beans (the plant’s seeds) can be eaten as a snack or added to salads. Lupine-based protein powders and meat substitutes are also available. Start with small amounts and gradually increase your intake to assess your tolerance.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 303. Print.
- https://fdc.nal.usda.gov/