While they’re extremely common in Europe, they’re less known in the States. But considering more recent accessibility in the keto diet and an environmental emphasis on plant-based diets, we expect to see a rise in the lupini bean market. Along with diversifying our grocery list, lupini beans provide serious health benefits compared to other legumes, which are already pretty healthy. Studies have also shown that a diet rich in fiber and protein from lupini beans can decrease cardiovascular and metabolic risks1, including insulin sensitivity and high blood pressure. Similar to the legume family they come from, Poon tells us lupini beans contain protein, fiber, vitamin B, phosphorus, calcium, iron, magnesium and manganese. “This nutrient-dense bean offers anti-inflammatory antioxidants,” she says. “As well as gut support, with the high level of prebiotic fiber that helps to promote healthy intestinal bacteria.” Incorporating lupini beans into the diet can be beneficial for several reasons. Registered dietitian Jess Cording, M.S., R.D., CDN tells us many of her vegetarian and plant-based clients often have trouble feeling full. This can happen to meat-eaters too, if they’re not getting enough fiber, protein, or healthy fats into their diets. “What I love about beans, peas, and lentils is that the combination of protein and fiber helps promote satiety—and don’t forget to add some healthy fat to your meal to give it even more staying power,” Cording says. And for anyone who would rather purchase than prepare lupini beans, BRAMI, Cento, and Lupii Bars are a few different ways to enjoy them. Along with being used in a salad, Poon says lupini beans are often served with olives as an antipasto and can be pureed into a hummus or a dip. Lupin is also commonly used as a wheat alternative in gluten-free flours and other gluten-free products, according to the U.S. Food and Drug Administration (FDA). While the lupini beans show great promise as a healthy source of nutrients, people with peanut allergies should be cautious of the ingredient since it’s in the same plant family as peanuts.
