While lentils and chickpeas are a staple on supermarket shelves, lupine is a common yellow legume seed, also called lupin, lupini or lupin.
This yellow bean, the seed of the flowering lupine plant, has been part of the traditional Mediterranean diet for centuries. Lupine is especially popular in Egypt and parts of South America, and is now grown in Australia.
Legumes such as lupine are excellent alternatives to meat - so if you want to eat less meat and eat a healthy diet.
Lupine flour can be used, the high protein and fiber content of legumes reduces the carbohydrate content of baked goods.
11 Lupine seeds benefits
Lupine seeds , a powerhouse of goodness, contains three times more vegetable protein than quinoa, three times more fiber than oats, three times more antioxidants than berries, three times more potassium than bananas - and three times more iron than kale.
Here are the amazing benefits of lupine seeds:
1. It protects against digestive problems
Frequent consumption of lupine seeds promotes gut health and helps overcome constipation, irritable bowel syndrome, and other conditions related to the digestive system.
The high fiber content makes them good prebiotics, which are substances that feed the beneficial bacteria in the gut.
Research has shown a direct link between these healthy bacteria and the state of the immune system [s].
2. Controls low blood pressure or high blood pressure
Dysfunction of the inner lining of blood vessels, kidney disease, and excess sodium in the body are the main cause of high blood pressure.
Lupine protein extracts have been shown to correct the weakening of the lining of blood vessels.
It helps in the proper relaxation of blood vessels, which helps in lowering high blood pressure. High blood pressure leads to heart attack, stroke, paralysis, eye weakness, etc.
Now we are protected from all the complications of high blood pressure if we eat beans regularly [s].
3. Relieves constipation
The high fiber content in lupine seeds ensures that the stool in the intestine absorbs water from the body and becomes soft.
Dietary fiber helps stool pass easily through the intestines.
Relieving constipation prevents complications of constipation such as anal fissures and hemorrhoids [s].
4. Makes the intestines healthy
In order to be active and healthy, we need a good digestive system or gut.
We need to eat foods that promote the growth of beneficial intestinal bacteria. These foods are called prebiotics and probiotics.
Lupine kernel fibers have been shown to promote the growth of beneficial intestinal bacteria such as bifidobacteria.
They also reduce the growth of harmful intestinal bacteria such as Clostridium ramosum, C. spiroforme, C. cochleatum.
5. Treats anemia
Lupine seeds consist of a good amount of iron, which helps in the formation of hemoglobin.
The vitamin C content in these beans also helps in promoting iron absorption and hemoglobin formation.
Anemia causes many problems such as fatigue, shortness of breath, pale skin, etc.
Lupine seeds help treat anemia to some extent and help us get rid of these symptoms.
6. Beneficial for the skin
The antioxidants in lupine seeds help fight harmful free radicals. Free radicals can damage the skin and lead to premature aging.
Free radicals lead to the development of age-related changes such as age spots, wrinkles and fine lines at a young age.
The antioxidant content in lupine seeds prevents premature aging. It also reverses signs of aging such as wrinkles. The vitamins and minerals present in these beans nourish the skin and make it healthy and glowing.
7. Boosts immunity
A healthy immune system is very important for fighting off all kinds of infections. We need to have a good diet rich in vitamins and minerals to strengthen our immune system.
Lupine seeds contain all the essential minerals and vitamins like Vitamin A, B complex, Vitamin C that make our immune system strong.
Also, the vitamin C content in lupine beans makes our immune system strong and able to fight infections like colds and flu.
8. It benefits hair
Our hair is made of proteins. So, the high content of proteins in lupine seeds helps in the formation of a healthy hair structure.
The high protein content of these grains also makes hair strong, thick and hard to break or fall out.
Apart from that, our hair also requires an adequate amount of vitamins and minerals for healthy growth.
Lupine seeds contain all the nutrients needed to promote healthy hair growth.
9. Helps lose weight
As mentioned before, lupine seeds consist of a higher fiber content that makes a person feel satisfied for a longer period of time.
As a result, people who consume lupine beans consume less other foods in their meals. This resulted in significant weight loss among these people.
10. Protects the heart
Our heart can suffer from several diseases such as atherosclerosis, heart attack or myocardial infarction and heart failure.
High blood pressure, high blood sugar levels, diabetes, high cholesterol levels, or high blood cholesterol are the main causes behind the development of heart disease.
According to animal research, lupine protein extracts have been shown to reduce the development of atherosclerotic lesions.
They also reduce high blood sugar, high blood pressure and high cholesterol levels that are risk factors for heart disease.
11. Strengthens the bones
Maintaining bone health is very important to avoid suffering from problems such as osteoporosis, fractures, etc.
Calcium and phosphorous, which are present in abundance in lupine beans, are necessary to make the bones strong and healthy.
They work together and make our bones and teeth healthy. About 85% of phosphorous is found in our bones and teeth.
Lupine seeds nutritional facts
One cup of cooked lupine seeds contains 198 calories, which come from a small amount of fat and larger amounts of protein and carbohydrates.
Each cup of lupine contains 26 grams of protein, which aids in new cell growth, supports tissue repair and maintains immune system function.
Here are the nutrients per 100 grams of lupine seeds [s]:
- Water: 10g
- Calories: 371
- Protein: 36 grams
- Total fat: 9.7 grams
- Carbs with difference: 40 grams
- Total dietary fiber: 18.9 grams
- Calcium: 176 mg
- Iron: 4.36 mg
- Magnesium: 198 mg
- Phosphorous: 440 mg
- Potassium: 1010 mg
- Sodium: 15 mg
- Zinc: 4.75 mg
- Copper: 1.02 mg
- Manganese: 2.38 mg
Culinary uses of lupine seeds
Some uses that can be used for lupine seeds:
- They are soaked in salted water for 2-3 hours to soften the flavor and consumed raw.
- It is used as a protein-rich vegetable or as a salty dish in any way.
- It can also be roasted or ground into a powder and mixed with grain flour in making bread etc.
- The roasted seeds can be used as a snack like peanuts.
- Edible oil is obtained from them.
- The roasted seeds are used as a substitute for coffee.
- Lupine is a popular snack, especially during the fasting period.
- The seeds are usually cooked before soaking in water to remove the bitter alkaloids.
- The seeds are used as pickles.
- The seeds are used as a protein-rich vegetable or as meat analogues in salty dishes.
- The seeds are ground into flour to make bread, biscuits, pasta products, and a variety of other food products.
- White lupine is increasingly used in baked goods, sweets, snacks and pastry products due to its multifunctional properties.
- Value-added products such as pasta, potato chips, milk and yoghurt pancakes, meat pies and lupine protein isolate for vegetable and fruit enrichment can be produced from lupine flour after removing the anti-nutritional factors present in lupine seeds.
- In Ethiopia, lupine seeds are used as roasted beans “kolo” and to prepare a local alcoholic drink called “katikala” and other food products especially in the northwestern part of the country.
Lupine seeds side effects
The appropriate dose of lupine depends on several factors such as the user's age, health, and several other conditions.
At this time there is not enough scientific information to determine an appropriate range of doses for lupine.
Keep in mind that natural products are not necessarily always safe and dosages can be important.
Be sure to follow the relevant directions on product labels and consult your pharmacist, doctor, or other healthcare professional before use.
More evidence is needed to rate lupine seeds for these uses [s]:
- Urinary tract problems
- Worms
- Fluid retention
- Skin sores when applied to the skin
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