Known by the most ancient civilizations such as the Egyptians or the Maya, but also by the Greeks and Romans, lupins belong to the legume family. Naturally gluten-free, but rich in mineral salts, vegetable proteins and fibers, they are an excellent ingredient to be used in low-calorie diets, and indicated for diabetics, celiacs and vegans. Between meals, as a side dish or as a protagonist of flour and soups, lupine is a precious ally of health and well-being. To find out everything about this legume we asked for advice and information from nutrition biologist Francesca Beretta.
What are the characteristics and benefits of lupins?
«Lupins belong to the legume family like beans, chickpeas and lentils. They are an integral part of the Mediterranean diet and are usually eaten as a snack between meals ». The benefits? «They present, like the other legumes, a large amount of vegetable proteinsin fact, 100 grams of lupins provide 38 grams of vegetable protein. This amount of protein is comparable, if not higher in some cases, to that of soy, meat and eggs. 100 grams of lupins provide only 114 Kcal, which makes them a lot useful in slimming diets thanks to their low calorie content and their ability to increase the sense of satiety. They contain a large amount of fiberThis makes them useful in improving intestinal health, preventing constipation and irritable bowel syndrome. In addition, they improve the intestinal flora and promote the proper functioning of the immune system. And again, they represent a great one source of mineral salts: potassium, iron and manganese in addition to vitamin B1. They also contain a small amount of arginine, useful for maintaining the good health of blood vessel walls. This makes this legume useful in prevent hypertension and, consequently, an aid in prevention of cardiovascular diseases. Finally, they present Omega 3 and Omega 6 fatty acids, which help in the control of cholesterol levels, lowering the share of LDL ».
In which diets are they particularly suitable?
“Thanks to their large amount of protein per 100 grams of product, as mentioned above, comparable to the protein content of meat and eggs, they are considered “The meat of vegans”. They are therefore particularly suitable as a protein source, in addition to soy and other legumes, in those diets that exclude the consumption of meat or eggs. For their beneficial qualities on blood vessels and cholesterol control, in addition to low glycemic index, the consumption of lupins is strongly recommended for diabetics. In addition to this, several very recent scientific studies have shown that some compounds contained in lupins have functions comparable to insulin within the body. This would appear to contribute to the lowering of blood sugar. Finally, they do not contain gluten, which makes them an excellent food for celiac diets ».
Any advice on how to cook and combine them?
«On the market you can find lupins already cooked or in brine, therefore immediately ready for consumption. One of the main methods of consuming them is how snack between meals, as an aperitif or as side dish. They can also be used as main door, for example they can be used to prepare excellent vegetable burgers or legume meatballs. There is also on the market the lupine flour, with which you can prepare bread, pasta, velvety or legume soups».
Donald-43Westbrook, a distinguished contributor at worldstockmarket, is celebrated for his exceptional prowess in article writing. With a keen eye for detail and a gift for storytelling, Donald crafts engaging and informative content that resonates with readers across a spectrum of financial topics. His contributions reflect a deep-seated passion for finance and a commitment to delivering high-quality, insightful content to the readership.
