Maybe you've been snacking on sweet lupini beans for years but have never even heard of lupin flour. Lupin flour has made it into my weekly rotation as a keto staple. But before we get into that… is lupin keto? Let's explore the world of lupin flour, its nutritional benefits, and its role in the ketogenic diet.
What is Lupin Flour?
Lupin flour is a legume flour made out of ground lupini beans, a nutritional powerhouse. Lupin is a bean that’s more common as a snack food in the Mediterranean. Lupin flour is primarily made from the seeds of the lupin plant, particularly the sweet lupin. The main ingredient is the ground seeds, which are processed to produce the flour. The use of this ancient superfood dates back to before ancient Rome. Lupini beans are in the legume family- same as peanuts- so keep in mind that this ingredient may not be ideal for people who have a peanut allergy. But if you’re not, this little bean offers so much! It adds impressive nutritional value to recipes since it’s high in both dietary fiber and protein. Lupini beans have also been shown to support the digestive system and heart health. Plant-protein, nutrient-dense, with a low glycemic index. Did we mention they taste just like pasta?! And they are just as versatile, too.
Nutritional Profile of Lupin Flour
When it comes to the nutritional profile, lupin flour is impressive! A 1/4 cup serving contains only 1 gram net carbs, 2 grams fat and 12 grams of protein. Lupin flour is a low-carb flour that’s made from lupin beans (also called lupine or lupini). These are mustard-colored beans that date back before Ancient Rome. While there are many species of lupins, the white lupin bean (Lupinus albus) is more common and has the most benefits. A ¼ cup (or 30 grams) serving of lupin flour has only 1 gram of net carbs. Notice that on top of being so low in carbs, lupin flour is high in protein - even higher than almond flour and coconut flour, which have around 6 grams and 4 grams of protein, respectively. Providing 12 grams of protein per serving (¼ cup), lupin flour is rich in protein. Furthermore, a research article in the British Journal of Nutrition mentioned that lupin protein is highly bioavailable. In addition to being high-protein, lupin flour is full of fiber. Dietary fiber helps promote bowel movements, increase satiety, and support weight loss. According to a review article, fiber expands the population of bacteria in your gut. Lupin flour isn’t just low in calories, but it’s also surprisingly high in nutrients.
Lupin Flour vs. Other Keto-Friendly Flours
Lupin Flour vs. Almond Flour
Almond Flour: Offers a rich, nutty taste and is commonly used in keto and gluten-free baking. Lupin flour has a great texture, especially compared to the dryness you can find in almond flour. If you’re looking to make bread or chewy cookies, lupin flour works a lot better than almond flour because it has a more airy texture.
Lupin Flour vs. Coconut Flour
Coconut Flour: High in fiber, coconut flour soaks up significant amounts of moisture, necessitating adjustments to liquid ingredients in recipes. While almond flour and coconut flour can be overly dry, lupin flour is known for its ability to absorb moisture. It’s airy and absorbs moisture better than coconut flour or almond flour, so it creates fluffy bread, cookies, and other low carb baked goods!
Read also: Coconut Flour Keto Baking
Lupin Flour and the Keto Diet
Popular within the community of keto diet followers, lupin flour is made of Lupine beans, which are types of legumes related to soybeans and peanuts. The main advantages of the lupin flour is that it is high in protein and low in carbs. It has a low glycemic index, fiber, and essential amino acids.
Is Lupin Flour Keto-Friendly?
Yes, lupin flour is keto friendly! It’s a somewhat new keto friendly flour that’s low carb and creates an amazing texture for your breads and cookies. This flour made with lupin beans is low in carbohydrates while being high in protein and fiber. With only 1g of net carbs per serving, lupin flour makes most of its red-carpet appearances in keto and low-carb baking. Lupin flour is very keto friendly. There are 12 grams of total carbs in 1/4 cup of lupin flour, but much of this is fiber, 11 grams to be exact. Therefore 11 g of those total carbs will not be absorbed by your body. As your new low-carb flour choice, lupin flour can help to improve your cooking and baking while keeping you in ketosis.
Does Lupin Flour Kick You Out of Ketosis?
No, lupin flour should not kick you out of ketosis. According to these studies, ingesting lupin flour does not increase blood glucose levels.
Health Benefits of Lupin Flour
Packed with protein and fiber, the lupin flour, when added to recipes in your daily diet, can come with lots of health benefits that you don’t want to miss out on.
High in Fiber
With 11g of dietary fiber within a quarter cup, the lupin flour is loaded with fiber. Fiber is known to benefit your digestive system, making it a great addition, especially in keto diets, where fiber can take a backseat. A good amount of dietary fiber in your diet can improve your gut health and keep chronic health diseases at bay. Dietary fiber helps promote bowel movements, increase satiety, and support weight loss. According to a review article, fiber expands the population of bacteria in your gut. Dietary fiber has been proven to be essential in your daily diet for helping to normalize bowel movements, lower cholesterol, control blood sugar, and more. High in both protein and fiber, lupin flour makes it easier to consume ample fiber.
Read also: The Definitive Guide to Flourless, Sugar-Free Dieting
Rich in Nutrients
Lupin is packed with nutrients and rich in B vitamins, magnesium, potassium, calcium, iron, zinc, phosphorus, and more. Incorporating lupin flour into your diet can help ward off diseases and support overall health. Lupin flour isn’t just low in calories, but it’s also surprisingly high in nutrients.
High in Protein
Lupin, boasting nearly 50% protein by weight, serves as an excellent meat alternative. Unlike many other plant-based proteins, lupin provides a complete protein profile, including all nine essential amino acids your body requires. Incorporating lupin flour into your meals can boost your energy levels, increase muscle mass, and curb hunger and cravings. Furthermore, a research article in the British Journal of Nutrition mentioned that lupin protein is highly bioavailable.
Low Glycemic Index
Lupin flour has a low glycemic index, which helps keep blood sugar levels stable. Rich in protein and fiber, lupin flour aids in healthy blood sugar management and promotes a feeling of fullness, making it an ideal choice for diabetic-friendly baking. The glycemic index was originally created to guide the diets of those with diabetes. Due to its minimal starch, lupin flour is a low-glycemic-index flour option. Studies have shown that low-glycemic diets may aid in weight loss efforts, control blood glucose levels, and curb hunger.
Anti-Inflammatory Properties
The answer is no. In fact, a research study suggests that lupins possess anti-inflammatory properties. Recent studies have hinted that the proteins in lupin beans may help to fight against inflammation, assisting with diseases like cardiovascular disease, diabetes, and hypertension.
Prebiotic
Lupin flour has proven to be pretty darn versatile in a variety of different recipes (we haven't found lupin's limits yet).
Read also: Healthy & Tasty Recipes
How to Use Lupin Flour in Keto Baking
To achieve the best results when baking keto recipes, incorporating lupin flour alongside other low-carb flour like almond and coconut is highly effective. Adding a small amount of lupin flour allows you to enjoy its consistency benefits without being overwhelmed by its taste.
Texture and Consistency
What makes lupin flour so advantageous in keto baking? It provides an airy texture and absorbs moisture more efficiently than coconut or almond flour, resulting in fluffier bread, cookies, and other low-carb treats. Lupin flour enhances the moisture and lightness of your keto bakes.
Recommended Ratio
A good starting point is a 1:2 ratio of lupin to almond flour. Most find that a 1:2 lupin to almond flour ratio is a good place to start. Begin with a 1:1 substitution ratio and tweak it according to your recipe.
Tips for Baking with Lupin Flour
Baking anything with lupin flour, like cookies or bread, requires kneading the dough nicely, which can be daunting. But worry not-our Rotimatic is here to save the day! Bake anything you like without spending your energy on getting the dough kneaded just right. The best way to bake keto recipes with lupin flour is to use it in addition to other low carb flours such as almond and coconut. By using lupin flour as a small addition, you can bypass its taste and get all of its consistency benefits.
Lupin Flour Taste and Flavor
When it comes to the taste of the lupin flour, it tastes different from other flours. While some say it has a neutral taste, some feel it has some sort of a bitter taste. This taste of the lupin flour comes from being made completely from ground lupini beans. Lupin flour tastes different from other flours you’ve probably used before. Some find that it has a neutral taste with a slight bitterness. Others say it doesn’t taste like much at all. We find that lupin flour works the best in desserts or recipes that have toppings if it tastes a little bitter to you. The taste comes from the fact it is made completely from ground lupin (also known as lupini) beans. Lupin flour is probably best known for having a naturally slightly bitter taste. But really, we think it all comes down to genetics. For every comment saying that lupin flour is bitter, you'll find several more proclaiming that no bitterness has ever been detected. So, give it a try and see what you think.
Lupin Flour Recipes
Lupin flour can be multipurpose as you can use it to make both sweet and savory dishes.
Sweet
Perhaps my favorite way to use lupin flour in a recipe is to make waffles. Lupin flour pancakes are just amazing! Non-keto people will love these waffles too. I’ve fallen in love with lupin flour waffles so much that I have my own premade keto waffle and pancake mix so I can whip up a batch at my convenience. If you prefer a crispier batter, try making your waffles without any sweetener. The slight sweetness of the Lupina lupin flour, plus the cinnamon and the keto maple-flavored syrup will add enough sweetness like real maple syrup when you’re ready to dig in. These pancakes are made from the same make-ahead pancake mix I mentioned above. I have them here slathered in keto chocolate syrup. Who doesn’t love a delicious fudgy, extra-chocolatey brownie that’s sugar-free, grain-free, gluten-free and guilt-free? These brownies were such a hit, I made them twice in one week. Scones can be dry if you’re not careful, but the secret to these keto pumpkin scones is using pumpkin puree and a little lupin flour to keep the dough moist.
Savory
If you omit the sweetener in this lupin flour bread recipe then it counts as a savory recipe instead. This is ground lupin beans which is an amazing side dish. I used it here for my Shrimp and Grits recipe. I love that this side dish can be prepared in the microwave in just 3 minutes and made into a bunch of different things. Here’s another time I made the more creamy, cheesy version of the grits recipe using the same ground lupin. This dish was rich and divine. I’ve also used lupin flour to make several types of pizza dough successfully. People following the keto diet often find themselves stirring away from carbs. This means ditching everything that is carb-rich, like waffles. But now you don’t have to sacrifice your likes for health. Enjoy healthy and tasty noodles with lupin flour. Are you a huge fan of tortillas? Well, then, here’s the good news: you can make low-carb tortillas with lupin flour! Did you know you can make pizza dough with lupin flour? It’s true, you can get that perfect pizza crust using a fathead keto pizza dough recipe. Fathead pizza dough is simply made of keto friendly ingredients such as lupin flour mixed with cheese to help the dough “rise” without gluten. You can use this technique for a regular pepperoni pizza, or you can make a Keto Fruit Dessert Pizza with our no sugar added chocolate hazelnut spread.
Potential Allergies
Lupin is a legume that is related to peanuts and soya. Some individuals with peanut and soy allergies have had issues with lupin flour, so we recommend that you do not eat lupin flour if you are allergic to legumes, peanuts, or soy. Lupini beans are in the legume family- same as peanuts- so keep in mind that this ingredient may not be ideal for people who have a peanut allergy. Since lupini beans are legumes, those who might have peanut allergies should take caution when using this flour.