Although lupins are legumes, they can be used to make many delicious dishes. This is a big plus, because they are often not liked. In fact, they should be consumed more, as they have many beneficial properties for our health. First, let’s look at the nutrients. It is important for them to understand what food is like and also how it should be integrated into the eating plan.
Nutritional Value of Lupine
100 grams provide about 120 kcal if we talk about fresh lupine, about 370 kcal if we talk about dried. Other values are:
39 grams protein;
40 grams of carbohydrates;
20 grams fiber;
10 g fat;
0 grams cholesterol.
They are also rich in several vitamins and minerals such as potassium, magnesium and calcium, as well as vitamin B6.
Legumes That Seem to be Perfect for Cholesterol and More
So, as we can see, the rumors that Lupine is getting fat should be refuted. In fact, they are made up of 40% protein and 10% fat. A very important distinction. That is why it is recommended to include them in 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 to the actual benefits of this food, we can say that lupine seems 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 ailments, it is always convenient to consult a doctor and ask for his opinion. They are also considered cholesterol-lowering, 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 eat them safely? It seems like. The fact is that this legume has a high fiber value that 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 great source of energy.
how many legumes should be consumed
On average, about 30 grams of dried lupine is recommended. If we take fresh then it increases to 100 grams. In general, legumes should be eaten at least 2-4 times per week. However, even for this you need to consult a nutritionist, because we are all different. Especially people who suffer from flatulence, if they eat too many legumes due to the presence of fiber, they may have problems. We can say that it is legumes that seem perfect to integrate into our diet. With the excuse we can make many different dishes to make them more delicious.