Dorothy FarrarLupins
Lupins are not only attractive plants, whose intensely bright flowers are a real feast for the eyes of every nature lover, but also an important food. In Germany, the crop is even examined as a research object. The scientists want to find out to what extent it can be used as a substitute for animal products.
Here’s what you should know about lupins
The lupine is a close relative of beans and soybeans . It originally comes from South America. The undemanding crop even thrives on sandy soil, needs no fertilizer because it has very deep roots and is considered a soil conditioner because of its high nitrogen-binding ability.
The lupine belongs to the legume family. The edible yellow seeds of the white, blue and yellow sweet lupine are used as food. With her, the bitter and sometimes even toxic alkaloids were bred out. The seeds taste deliciously nutty and can be eaten raw, prepared in a variety of ways, and even used as a vegetarian/vegan meat substitute.
Lupine seeds are considered to be one of the most important sources of vegetable protein. After harvesting, they are cleaned and processed into grist, flour or the Lopino meat substitute. Lupine flour can even be used as an egg substitute on a vegan diet.
importance to health
Lupine seeds and their products are easily digestible and rich in vitamins and minerals. Because of their high fiber content, they promote digestion and have a strong satiating effect – which is particularly appreciated by people on a reduction diet. Since they have a low glycemic index, there is no sharp rise in blood sugar levels and cravings after the meal .
All 8 essential amino acids are present in high concentrations in the valuable seeds, so that cell formation and cell renewal are promoted and the immune system is strengthened. The amino acid arginine relaxes the smooth muscles of the blood vessels , resulting in vasodilatation and a reduction in blood pressure.
The high fiber content also ensures a reduction in LDL and total cholesterol levels. The beta-carotene (precursor to vitamin A) responsible for the yellow color of the seeds is an antioxidant that improves vision and supports bone growth. The probiotic properties of the lupine ingredients ensure a healthier intestinal flora and thus have a positive effect on the immune system.
The isoflavonoids have an anti-oxidative and anti-cancer effect. In contrast to other legumes, the consumption of lupine products does not lead to annoying flatulence . The high proportion of monounsaturated and polyunsaturated fatty acids (oleic acid, omega-3 and omega-6 fatty acids) ensures increased activity of the energy metabolism and optimal absorption of vitamins from food.
Ingredients & nutritional values
100 g lupine seeds contain 42 g protein, 6 g fat, 5 g carbohydrates, 19 g fiber, folic acid, potassium, manganese, zinc, calcium, magnesium, copper, iron, phosphorus and vitamin B12. You have 253 calories.
| Calories and nutrients (per 100g) | ||
| kilocalories/kilojoules | 253 kcal/ 1059 kj | |
| protein | 42 g | |
| carbohydrates | 5 g | |
| Fett | 6 g | |
| fiber | 19 g | |
intolerances
For people with gluten intolerance or celiac disease/sprue, lupine flour is a good substitute for conventional types of flour that contain gluten. In addition, lupine products are also suitable for people with a soy and milk protein allergy.
In addition, since they do not contain purines, they can be consumed by people with elevated uric acid levels and gout patients. However, people with a soy or peanut allergy should exercise caution when handling lupine products, as they have a 30 to 60 percent chance of also being allergic to lupine.
Shopping and kitchen tips
Sweet lupins are available as dried herb, seeds, ground (meal, flour) and in tablet form in specialist shops on the Internet, in health food stores, organic shops and well-stocked supermarkets. There is also lupine milk, bread, pasta, coffee and meat substitute products from the versatile food.
In order to obtain pure quality, it is advisable to pay attention to the organic seal. Lupine flour should be stored in an airtight container. Dried and pickled seeds have a long shelf life, meat substitutes only up to the specified date. Lupine seeds do not have to be soaked before processing, but can be prepared immediately.
preparation tips
If you want to eat vegan-vegetarian, you can find lupine seeds in spreads for some time now. Athletes appreciate the protein-rich food and take it as a dietary supplement to promote muscle growth: The protein shake is simply made from lupine flour and water.
Instead of wheat semolina, lupine semolina can be used for desserts and for baking. Crushed lupine seeds are a tasty topping on muesli. People who have to avoid caffeinated drinks because of their high blood pressure will find lupine coffee a healthy alternative to conventional coffee.
The user can also use lupine flour to thicken sauces and soups. The seeds serve as a substitute for lentils and beans in stews. To do this, they are simply placed in brine and added to the dish at the end of the cooking time.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.