The ketogenic diet is centered around eating very low carb, high fat, and moderate protein With carb counts strictly limited, beans and legumes are typically off the table However, the lupini bean stands out as a potential keto-friendly exception. Let’s take a closer look at this unique legume and see if it can fit into the ketogenic lifestyle.
What are Lupini Beans?
Lupini beans, sometimes called lupins or lupine beans, are the edible seeds of the lupinus plant They have been cultivated and consumed in the Mediterranean region and South America for thousands of years
While you may not find them on your average grocery store shelf, these beans are growing in popularity thanks to their impressive nutritional profile. Lupini beans are:
- Very low in carbohydrates
- High in protein and fiber
- Rich in key vitamins and minerals like iron, magnesium, and potassium
In terms of appearance, lupini beans are smaller and brighter than traditional beans. They have a firm texture and mild, nutty taste that pairs well with various seasonings.
So with their uniquely low carb content, could these beans be suitable for keto? Let’s crunch the numbers.
Lupini Bean Nutrition Facts
Here are the basic nutrition facts for lupini beans (1/2 cup cooked):
- Calories: 74
- Fat: 2g
- Carbs: 4g
- Net carbs: 3g
- Fiber: 5g
- Protein: 7g
With only 3 grams of net carbs per serving, lupini beans are considerably lower in carbs than other beans and legumes. Black beans, for comparison, contain around 15 net carbs per half cup.
Thanks to their stellar macronutrient profile, incorporating some lupini beans likely won’t knock you out of ketosis. They can fit into a well-planned low carb day.
Benefits of Lupini Beans on Keto
Beyond their low carb content, lupini beans offer several other benefits for keto eaters:
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High fiber: With 5 grams of fiber per serving, lupini beans can help relieve constipation while boosting heart health. Getting enough fiber is especially important on keto.
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Plant-based protein: Each serving packs 7 grams of vegetarian protein to help preserve muscle mass without disrupting ketosis.
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Nutrient-dense: Lupini beans provide iron, potassium, magnesium, and more to round out nutrient intake on keto.
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Promote satiety: The fiber and protein keep you feeling fuller longer between meals.
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Versatile: Their mild flavor allows lupini beans to work either as the star or take a backseat in recipes.
Thanks to this stellar nutritional profile, lupini beans make a great addition to a well-formulated ketogenic diet.
Tips for Incorporating Lupini Beans on Keto
Here are some tips for enjoying lupini beans on keto:
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Stick to 1/2 cup portion sizes to keep net carbs low. Measure out servings to avoid overdoing it.
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Look for dry, packaged lupini beans without any added sugars or oils. Avoid canned versions packed in syrups.
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Make lupini beans the star of salads and sides rather than mixing with higher carb ingredients.
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Purée lupini beans with olive oil, garlic, and herbs for a fiber-rich “bread” dip or sandwich spread.
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For snacks, toss lupini beans with olive oil, salt, and spices. Roast at 400°F for a crunchy snack.
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Use lupini bean flour to make keto breads, tortillas, and pizza crusts.
With a little creativity, lupini beans can be seamlessly incorporated into keto recipes and meal plans. Moderation and portion control remains key.
Keto-Friendly Lupini Bean Recipes
To give you some recipe inspiration, here are a few ways to enjoy lupini beans while sticking to keto:
Lupini Bean Salad
Toss cooked lupini beans with diced cucumber, cherry tomatoes, red onion, olive oil, red wine vinegar, and fresh basil. Enjoy this fiber-rich salad alongside grilled chicken or fish.
Lupini Bean Hummus
Blend cooked lupini beans with tahini, olive oil, garlic, and lemon juice. Pair with low-carb veggies for dipping.
Lupini Bean Chili
Sauté ground turkey with onions, peppers, mushrooms, and spices. Add diced tomatoes and lupini beans. Simmer until thickened.
Overnight Lupini Oats
Combine lupini bean flour, chia seeds, almond milk, cinnamon, and vanilla. Chill overnight for a protein-packed morning meal.
With a little creativity, you can enjoy the nutrition of lupini beans while maintaining your keto macros.
The Verdict: Lupini Beans Can Fit Into Keto
At just 3 grams of net carbs per serving, lupini beans are one of the few legumes that can reasonably fit into a ketogenic diet. Thanks to their stellar nutrition profile, lupini beans make a great plant-based addition to keto.
Just be mindful of portion sizes and incorporate lupini beans sensibly along with other low-carb foods. They can add an extra punch of fiber, protein, and key nutrients to balance out keto meals and snacks. Lupini beans offer a versatile, nutritious option for variety on ketogenic eating plans.
Are Lupin Beans Keto?
Lupin Beans should be consumed in moderation on keto because they have a fair amount of carbs.
Lupin Beans contain 7. 08g of net carbs per 100g serving. You need to be mindful of their serving size because they have a fair amount of carbs.
You should limit how much you eat so you don’t go over the 20g to 30g daily net carb limit.
You can calculate your ideal daily net carb allowance by using this keto macros calculator. Then use the serving calculator below to determine a serving size that fits your net carb budget.
Lupin Beans don’t have many fats, so eat foods that are high in healthy fats along with them.
When you’re in ketosis, your body uses fat as fuel, so it’s important to eat foods that are high in healthy fats.
Lupin Beans haven’t been processed much and don’t have any harmful ingredients in them like non-keto sweeteners, highly refined oils, or food additives.
To lose weight in a healthy way on keto, you should look at both the macros and the ingredients of the foods you eat.
Is Lupin Flour Keto Friendly?
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