With today’s technology, food manufacturers have made discoveries that have significantly changed the way we cook and eat. It has never been easier to adhere to diets that meet our needs, whether it means eating in a healthier way or focusing on specific foods.
There are now many alternatives to products that are full of gluten, lactose, or other common substances that people are allergic to or intolerant of. Such products work well to replace ingredients in diets such as the ketogenic diet. Lupin flour is a great example. Most people are still unfamiliar with this new healthy option. If you haven’t heard of lupin, then read on to learn more about why this is a great choice for your keto diet.
What is lupin flour?
Made from lupin beans, which have been consumed for centuries, lupin flour is an excellent alternative to traditional wheat flour. Lupin beans come from the legume family. Related to peanuts, they exhibit similar benefits, including high levels of protein with minimal arbohydrates.
There are two varieties of lupin beans: sweet and bitter. It is recommended to choose the sweet beans for easier preparation. Since the bitter beans have toxic alkaloids in them, they require a longer process of soaking and rinsing to reduce the bitter taste.
You can identify lupin flour easily as it has very different properties from wheat flour in terms of consistency, taste, and smell. It has a nutty flavor and can be used to make different baked goods. Many recipes that use lupin flour will recommend adding complementary seasonings to balance the flavor. Aside from the different smell and taste, lupin flour is very similar to wheat flour in terms of texture. It is fluffy, airy, and much less dense compared to other flours used in keto diets.
Is Lupin flour keto?
Lupin flour is high in protein and fiber while low in carbohydrates. This makes it an excellent option for those who are following a ketogenic diet.
The ketogenic (or keto) diet is a low-carb, high-fat, and moderate-protein diet. This allows the body to enter a state of ketosis, which allows for the burning of fat for energy rather than carbohydrates. In order to enter a state of ketosis, one must consume less than 50 grams of carbohydrates per day.
Lupin flour is a great keto option because it is much lower in carbohydrates compared to wheat flour, at just 7 grams of carbs per 100 grams. Given this, lupin can be used in small amounts as a flour substitute for keto-friendly recipes.
Benefits of lupin flour
Apart from being low-carb, lupin flour also has other health benefits. Here are some that you can take advantage of:
It has plenty of fiber
Since fiber is good for your digestive system, it works wonders for weight loss regimens. Lupin flour is an excellent addition to keto dieters that could benefit from more fiber.
It has tons of protein
Lupin flour is high in protein, which is an essential macronutrient that is especially beneficial to keto dieters who exercise. There are 40 grams of protein in 100 grams of lupin flour. This means that you are getting all the amino acids that your body needs to function properly, a rare feature of plant-based proteins.
It has other essential nutrients
Whether you are following the keto diet or just want healthier options for your daily eating needs, lupin flour is still a great addition to your pantry. This is because it is loaded with other essential nutrients like magnesium, calcium, zinc, potassium, phosphorus, and iron. It also provides the necessary B-vitamins that your body needs for overall health.
It is good for diabetics
Not only does lupin flour have fewer carbs per gram but it also has a low glycemic index. This means its absorption in the body takes place at a slower rate, reducing the likelihood of spikes in blood sugar levels. This is especially beneficial for people who have or are at risk of having diabetes. It keeps blood sugar levels stable and reduces the risk of having high and low blood sugar episodes.
It keeps you in ketosis
Some foods with hidden sugars can kick you out of ketosis, but lupin flour is not one of them. According to some studies, having lupin flour does not increase blood glucose levels significantly. However, it is also worth checking with your physician how your body will react before introducing new foods.
How to use lupin flour
Lupin flour can be used for a variety of dishes. You can make cookies, cakes, bread, pasta, pancakes, and other foods that require regular flour.
You can use lupin flour similar to wheat or almond flour with some minor adjustments. You may need to adjust the amount of liquid you add to your flour to account for the differences in absorbency and texture. It helps to look for recipes that are measured out specifically for lupin flour. You can also experiment with smaller batches when trying a new recipe with lupin flour.
Here are some tips when using lupin flour in your dishes:
- Use slightly less liquid since lupin flour absorbs more liquid than wheat flour.
- Add sweeteners or mix it with other types of flour to offset the bitter taste.
- When using lupin flour in baked goods, add a small amount of lemon juice or vinegar to improve the final taste and texture.
The Bottom Line
Lupin flour ranks highly among the best flours to use in place of your typical wheat-based, high-carb foods. It is non-GMO, gluten-free, high in protein and fiber, low in starch, and packed with a variety of nutrients. It also includes no GMOs.
Moreover, lupin flour is a fantastic alternative for those who are allergic to nuts, much like pumpkin and sunflower seed flour. If you’re looking for a keto-friendly flour to use for baked goods, it’s an excellent alternative. It may not be a direct 1:1 substitute for almond flour or other high-carb flour, but with the right recipes, it can work just as well. Much like your other keto foods, have fun experimenting with lupin flour to find the right mix for you!
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