Curious about the health benefits of lupini beans? Let’s break it down. Lupini beans, seeds from the lupinus plant, are naturally bitter and even toxic if eaten raw. However, after soaking them for an extended period, they become quite tasty and safe to eat. These beans are also known by names like lupine or lupin and come from the Mediterranean region (known scientifically as Lupinus albus) and South America (Lupinus mutabilis).
Lupini beans are a unique flat bean with a firm texture, packed with protein, vitamins, and fiber, making them highly nutritious. If you’re not up for the lengthy process of soaking them for one to two weeks, you can easily find canned versions in well-stocked supermarkets.
People have enjoyed lupini beans throughout history, dating back to the Roman Empire, where they were an affordable food for common people. The bitterness of these beans comes from high alkaloid content, which also makes them poisonous if not prepared properly. But once cooked correctly, they are quite nutritious.
Lupini beans resemble lima beans, sharing a similar oval, flat shape and yellowish color. To remove bitterness, they must be soaked and rinsed several times to eliminate alkaloids, which also helps keep the inside moist while the outside remains crisp. After brining, they take on a salty flavor with a subtle sweetness. Unlike the strong flavors of almonds or peanuts, lupini beans have a neutral taste, particularly when brined or pickled.
Lupini beans offer some specific health benefits that make them stand out among other legumes:
1. Ideal for Diabetes: Research indicates that lupin protein supplements can help reduce blood glucose levels in diabetic patients by boosting insulin production, crucial for maintaining stable blood sugar levels.
2. Reduced Cholesterol: Studies show that a compound called conglutin ɣ in lupini beans helps lower cholesterol levels. Another study found that consuming lupin protein reduced overall cholesterol, homocysteine, and uric acid levels compared to milk protein.
3. Reduced Blood Pressure/Hypertension: High blood pressure, often caused by issues with blood vessel linings, can be managed with lupin protein. It helps relax blood vessels, potentially reducing the risk of hypertension-related problems like stroke or heart attacks.
4. Heart Health: By lowering blood sugar, blood pressure, and cholesterol levels, lupini beans reduce heart disease risk factors, offering essential nutrients that support heart health.
5. Aids in Weight Loss: With high fiber content, lupini beans help you feel full longer, which can lead to consuming less food and potential weight loss.
6. Decreases Risk of Colon Cancer: The dietary fiber in lupini beans helps prevent constipation and removes harmful matter from the bowel, lowering the risk of colon cancer.
7. Healthy Intestines: The fiber from lupini beans promotes the growth of beneficial gut bacteria, improving intestinal health.
Lupini beans are a tasty and nutritious vegan option, lower in carbs and higher in protein compared to other beans. If you aren’t familiar with them, they offer numerous health benefits that make them a great addition to any diet.
