Although lupins are legumes, they can be used to create many tasty treats. This is a big plus, because they are often not preferred. In fact, they should be consumed more, since they have many properties. First, let’s look at the nutrients. They are important to understand what food is like and also how it should be integrated into an eating plan.
Nutritional values of lupins
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100 g provide about 120 kcal if we talk about fresh lupins, about 370 kcal if we talk about the dry ones. The other values are:
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39g of protein;
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40 g of carbohydrates;
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20 g of fiber;
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10 g of fat;
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0g cholesterol.
They are also rich in numerous vitamins and minerals, such as potassium, magnesium, and calcium, as well as vitamin B6.
The legume that seems to be perfect for cholesterol and more
Therefore, as we can see, the rumors that lupins are fattening must be denied. In fact, they are made up of 40% protein and 10% fat. A very considerable difference. Precisely for this reason it is recommended to incorporate them into the diet. Among other things, they also have an important fibrous value. Fiber is known to increase satiety, so you can use them as a mid-morning snack.
Moving on to the real benefits of this food, we can say that lupins seem to be suitable for diabetics. In fact, they are hypoglycemic, which means they help maintain normal blood sugar levels. Obviously, when it comes to such delicate and serious diseases, it is always convenient to consult the doctor and ask for her opinion. They are also considered to lower cholesterol, which is also explained by their 0g cholesterol in nutritional values. Finally, it is also said that they are hypotensive, so they are suitable for the prevention of cardiovascular diseases.
So, can diabetics safely eat them? It seems. The fact that this legume has a high fiber value allows the absorption of carbohydrates. As a result, glycemic spikes are reduced and it also has a protective effect on the bacterial flora. Therefore, like all legumes, they can be safely consumed. Given their protein values, they can also be consumed to obtain a greater source of energy.
How many legumes should be consumed
On average, a recommended serving is about 30 g of lupines. It goes up if we take the fresh ones, up to 100 g. In general, legumes should be eaten at least 2-4 times per week. However, for this too you have to consult a nutritionist, since we are all different. Especially those who suffer from abdominal bloating may have problems if they consume too many legumes, due to the presence of fiber. We can say that it is the legume that seems perfect to integrate into our diet. With the excuse we can create many different recipes to make them more appetizing.