Lupini beans are surfacing as one of the hottest new superfoods on the market (and here at Kaizen, we're obvious fans). But don't be mistaken; this little legume is more than just a trendy fad — it has been around for centuries and has long been considered a staple in many cultures.

Referred to by many as the "lupini superbean," these small yellow legumes are a nutritional powerhouse. They're high in protein and fiber and low in carbs, which makes them a healthy ingredient for a variety of diets and eating styles. 

But their nutritional value is just one of the many reasons why lupini beans are finally getting the fanfare they deserve. They are one of the ultimate low-carb superfoods, and we're breaking down the reasons why. 

What Are Lupini Beans?

Lupini beans, also known as lupin beans, are a type of legume derived from the lupin plant, a flowering plant in the legume family. They are native to the Mediterranean region but have also been cultivated in other parts of the world, including South America, Australia, and even some parts of Africa.

The beans themselves are small and round, yellow in color, and have a tough outer skin. They are usually consumed as a plant-based protein in salads, stews, and other dishes. Their versatility is incredible — not only do they make a tasty addition to a main course, but you can serve them up as a side dish or add them to your go-to list of healthy snacks.  

There are two different types of lupini beans: bitter and sweet. Here are the key differences:

• Bitter variety: This is the more commonly found type of lupini bean. It's recommended to soak the dry lupini beans in cold water for several days before consuming them. This process helps remove the alkaloids, making them safe for consumption.
• Sweet variety: Less common type of beans that do not require soaking before consumption. Instead of a bitter taste, their flavor is on the sweeter side.  

Lupini beans have a mild, slightly nutty flavor with a chewy, firm texture. They can easily take on other flavors and spices, making them a versatile ingredient in various dishes.

Brief History and Origin

The use of lupini beans can be traced back to ancient times, notably the ancient Egyptian and Inca civilizations. They were also cultivated in ancient Rome and Greece, where they were a staple food for soldiers due to their high protein content. Over time, they spread to other parts of the world through trade and exploration.

Today, lupini beans are most commonly found in the Middle East and Mediterranean region, with various recipes and preparations differing from country to country. They are also becoming increasingly popular among health-conscious consumers due to their robust nutritional profile.

Nutritional Profile: High-Protein, Low-Carb

When it comes to nutrition, lupini beans check all the boxes: they have a high amount of protein and fiber and are low in carbs, a dream-like combination that works for different types of eating styles, including low-carb, plant-based, and high-protein. 

According to studies done by Antigone Kouris-Blazos, PhD and Regina Belski, PhD, lupini beans are quite possibly the only bean with the highest natural single source of combined protein and fiber on the planet. With 37% fiber, 40% protein, less than 7% fat, and less than 4% carbohydrates, nothing can really stack up against the nutritional power of lupini beans!

Let's look at the nutrition facts per 100 grams of boiled lupini beans:

• Calories: 119
• Fat: 3g
• Total Carbohydrates: 10g
• Dietary fiber: 3g
• Net carbs: 7g
• Protein: 16g

If you think that 16 grams of protein is impressive, you'll also appreciate that lupini beans contain all nine essential amino acids that our bodies cannot produce on their own, making them a complete protein source. 

These amino acids are necessary for building and repairing tissues and creating essential enzymes and hormones. This is why lupini beans are considered an excellent source of protein for athletes, vegetarians, vegans, and really anyone looking to increase their protein intake.

Along with these benefits comes a rich source of vitamins and minerals such as iron, magnesium, potassium, and calcium. Lupini beans also contain antioxidants, which help protect our cells from damage and support overall health.

Lupini Beans and a Low-Carb Lifestyle

Low carb, high fiber, and high protein — this super bean is ideal for a low-carb, ketogenic, and low-glycemic diet. Not only will they help keep your macros in check, but the fiber and added protein will keep you full and satisfied longer. This is essential for those following a low-carb diet, as carbs are what typically give us the energy we need to tackle the day.

Lupini beans are also gluten-free, making them a great alternative for those with celiac disease or a gluten intolerance. They are also suitable for vegetarians and vegans, providing a plant-based protein source that is not soy-based. 

So whether you're low-carb, gluten-free, vegetarian, vegan, or all of the above, adding lupini beans to your daily diet can be a game-changer. They're a great source of energy and nutrients that can keep you full and fueled. 

Lupini Beans and Sustainability 

Just when you think these little beans are too good to be true, consider this: lupini beans are not only a powerhouse of nutrition, but they are also great for the environment. 

Here's a breakdown of how lupini beans contribute to ecological sustainability:

• Rain-fed crop: Lupini beans require very little water and can grow in dry conditions, making them a sustainable alternative to crops that rely on irrigation.
• Natural fertilizer: Like other legumes, lupini beans fix the atmosphere's nitrogen, enriching the soil and reducing the need for synthetic fertilizers.
• Great for crop rotation: Grown as a rotation crop, lupini beans help break disease cycles, reduce pest populations, and improve soil health.
• Assists growth for other crops: Lupini beans have deep roots that help loosen the soil. This releases nutrients and improves soil structure, making it easier for other crops to grow.
• Non-GMO: Lupini beans are not genetically modified, making them genetically diverse, which reduces the risk of crop failure.

In a nutshell, lupini beans' low-input, nitrogen-fixing characteristics make them an eco-friendly crop that supports sustainable agriculture practices. It enriches soil fertility, conserves water, and reduces its carbon footprint. A natural win-win for both human health and the environment!

How to Add Lupini Beans to Your Diet

So now that we know how awesome lupini beans are, how can we incorporate them into our diet? Here are a few simple ways to add lupini beans to your meals:

1. As a snack: Lupini beans can be enjoyed straight out of the jar, similar to edamame or chickpeas. They have a mild, nutty flavor and can even be dried, so they have a satisfying crunch (a.k.a. the perfect snack!).
2. In salads: Add lupini beans to your favorite salad for an extra punch of protein and fiber. They go well with both leafy green salads and heartier, grain-based salads.
3. As a dip: Think hummus but with lupini beans instead of chickpeas. Simply blend cooked lupini beans with garlic, olive oil, and your choice of seasonings for a tasty dip or spread.
4. In soups & stews: Lupini beans can be added to soups and stews as a plant-based protein source. They hold up well in liquid and add a hearty texture to the dish.
4. In baking: Yes, you can even bake with lupini beans! Our lupin flour is derived from lupini beans. When added to baked goods like cookies, waffles and muffins, you'll add extra protein and fiber to your treats. 

Do lupini beans trigger allergies?

What are the side effects of Lupin beans?

Lupini beans are generally safe to consume, but it's important to note that some individuals may experience side effects. These can include bloating, gas, and stomach discomfort due to the high fiber content of lupini beans. It's always recommended to start with small amounts and gradually increase your intake to avoid any discomfort.

You are likely to also experience discomfort if you eat bitter lupini beans without soaking them first. This is because of their high alkaloid content, which can cause nausea, vomiting, and diarrhea.

Learn More About Lupini Beans Here:

• What is Lupin Flour?
• 8 Reasons Why Lupini Pasta is the Best Keto Pasta
• Protein Pasta vs. Regular Pasta: A Comparison