Dry lupins are part of the family’s edible seed group Fabaceae. Many of these species leave us a wide range of legumes and products with high protein content, low in fat and a multitude of active ingredients beneficial to health.
Less well known than a lentil or chickpea, dried lupins are an alternative to complete a healthy diet. In addition, several scientific studies reflect very positive qualities of its consumption against diseases such as hypertension, high cholesterol or diabetes, among others.
Therefore, we wanted to dedicate an article to this not so famous legume that can be eaten as an aperitif and that has a lot of functionalities.
An ideal consumption habit is to introduce different diets into our diet nuts and legumes that provide us with a wide variety of minerals, vitamins, fiber and healthy fats.
Table of Contents
What are lupins?
Lupins are well-known edible legumes in the Mediterranean area. Although the best known common name is lupine, they are also known in some areas as or lupin.
The scientific name of the plant is Lupinus albus, commonly known as lupin or lupine. The origin of this legume is from Egypt, and it is very beneficial since it contains a great source of vegetable proteins and high content of digestible fiber.
Another additional functionality, highly valued today, is that it does not contain gluten, so they can be ingested by celiac people.
Plant taxonomy
- Family: Fabaceae
- Gender: Lupinus
- Species: Lupinus albus
- Common names: lupins, lupines,.
Nutritional composition
For every 100 g of dried lupins consumed:
- Energy: 155 kcal
- Proteins: 15.7 g
- Carbohydrates: 10.2 g
- Fats: 4.2 g
- Fibre: 6.7 g
Minerals present
| Calcium | 176 mg |
| Iron | 4.36 mg |
| Potassium | 1013 mg |
| Magnesium | 198 mg |
| Sodium | 15 mg |
| Phosphorus | 440 mg |
| Iodine | Traces |
| Selenium | 8.2 μg |
| Zinc | 4.75 mg |
Dry lupins are an alternative source of plant-based protein. You already know the difference that can exist between the plant and animal proteins, and among those of the plant kingdom, legumes of this type and some seeds of nuts are those that offer us greater richness.
As for vitamins, dry lupins provide a remarkable richness in vitamin B, essential for the proper functioning of the nervous system.
| Vitamin A | 6.9 μg |
| Vitamin B1 | 0.64 mg |
| Vitamin B2 | 0.22 mg |
| Vitamin B3 | 2.19 mg |
| Vitamin B6 | 0.36 mg |
| Vitamin C | 4.8 mg |
The folate It is also an indispensable element in the diet, providing lupins a significant amount of 25% of the recommended daily amount per 100 grams. Folate is intimately linked to good cardiovascular health and as a regulator of blood pressure.
At the level of fats, it has a significant amount (8-12%) as a reserve source, with a great prominence of healthy omega 3 and omega 6 fatty acids. Remember that there are other new foods, such as edible algae, which are also an important source of wealth in this type of fat.
Presence of phytosterols and alkaloids
Among the active ingredients of dry lupins, there is a type of plant sterol called phytosterol which has important functions such as blocking the absorption of LDL cholesterol at the intestinal level.
These phytosterols have also been scientifically proven to reduce organ inflammation, prevent cardiovascular disease and reduce hypertension.
Another interesting compound that gives us this seed is an alkaloid known asor lupanin. Scientific research has concluded that this element reduces blood sugar levels, making it a hypoglycemic food.
Benefits of consuming dry lupins
Dry lupins and LDL cholesterol
Cholesterol is the leading cause of myocardial infarctions and strokes among Western countries, and is intimately related to the diet we carry out daily. Several international studies, such as the one carried out by the Department of Nutritional Physiology of the Friedrich Schiller University of Jena (Germany), have concluded that the protein present in dry lupins favors the reduction of LDL cholesterol at the plasma level, and best of all, it can be achieved in a short term of time.
Other clinical trials have been conducted directly on patients diagnosed with hypercholesterolemia, assessing cholesterol levels within 2 months. The report detailed how the protein in dry lupins greatly reduced risk factors for cardiovascular disease, including hypercholesterolemia.
Balance blood sugar
Diabetes is one of the main diseases of the twenty-first century, and it is also greatly influenced by diet, especially severe in people who take a high amount of fat and low fiber content.
The response of glucose metabolism with the intake of lupins has been scientifically studied, reducing the glycemic load remarkably. The anti-inflammatory effects that phytosterols produce also positively influence sugar regulation, according to reports developed in Australia and France.
The study developed by the Journal of Functional Foods shows that lupine seeds reduce the production of substances related to inflammation processes. This is an interesting step to prevent diseases developed in the medium-long term such as metabolic syndrome, obesity or chronic cardiovascular diseases. [See full report]
Another positive aspect of dry lupins is their hypoglycemic power, getting to lower the level of sugar in the bloodstream, and being a food especially indicated for people suffering from diabetes.
The presence of folates and minerals such as calcium or magnesium also help eliminate the accumulation of salts (which favors fluid retention) and combat uric acid.
High protein content
Legumes and nuts are a highly attractive source of plant-based proteins. The main varieties of lupins have a concentration that varies between 23 and 33%.
The especially interesting thing about Lupinus albus is that its protein is easily digestible (between 85 and 90% of the total). In fact, it covers one of the best nutritional profiles at the level of composition and variety of amino acids in its proteins.
Preparation of dried lupin seeds
Currently you have the possibility to buy dry lupins or stored in preserves (in glass jars and hermetic closure). In case you buy the first ones, the simplest option to prepare them is through the following form.
- Soak the dried lupine seeds in cold water the day before.
- When they are hydrated, drain them well and add them to a pot, covering them with water.
- Add a little salt and boil for 20 minutes.
- Once we have cooked the lupins, we immerse them again in cold water.
- We will change the water every day and keep them for 5 days. In this way we manage to eliminate the tannins that give it a bitter taste.
