When every second week seems to offer up the latest ‘super food’ purporting to cure all illnesses and boost health and vitality to miraculous levels, it’s easy to become sceptical when a new hero food appears on the scene. So, while I’m going to refrain from calling this genuine silent achiever a super food, I can’t deny that it comes very close to earning that distinction. I’m talking about the humble over-achiever, lupin.
Thanks to scientific research, we are only recently discovering the benefits of lupin, and in particular, the role it can play in improving health for those with diabetes.
Described as a a kernel or seed, Lupin is part of the pulse family and is closely related to soybeans and peanuts. In ancient times, it was even enjoyed as a snack in the Mediterranean – which is perhaps endorsement enough given the widely accepted health benefits of the Mediterranean diet.
Lupin is rich in protein and dietary fibre and its popularity has soared as new scientific evidence of its health benefits comes to light.
For those with diabetes though, it’s a special protein in lupin that has particular relevance. This Gamma (γ)-conglutin protein has been shown to lower blood glucose levels by improving insulin sensitivity in those with Type 2 Diabetes.
Sweet lupin is the most commonly used variety of lupin in Australia and it’s used to enhance the nutritional content in a variety of products including baked goods such as breads and bakery items, pasta sauces and in meat products. Not only is lupin gluten free and soy free, it’s also high in dietary fibre, protein, vitamins and minerals.
The benefits of lupin
When you break it down, lupin’s nutritional credentials are seriously impressive. Its properties include:
- ~35% dietary fibre
- ~35% protein containing all 9 essential amino acids
- phytochemicals that have an antioxidant capacity from polyphenols
- sources of a variety of vitamins and minerals including thiamine(B1), riboflavin (B2), Vitamin C, phosphorus, potassium, calcium, magnesium, iron and zinc
- it is one of the top 3 natural sources of Arginine.
In addition to ticking these nutritional boxes, the lupin seed has significant health benefits, including:
- Improved satiety leading to a reduction in energy intake and a decrease in ghrelin which may assist weight reduction
- A decrease in insulin spikes compared to white bread due to its benefits on glycemic control
- Improved cardiovascular health including lowering blood pressure, plasma triglycerides and total cholesterol and LDL (bad) cholesterol
- Improved gut health, specifically an increase in beneficial gut bacterium.
How to incorporate lupin in your diet for better weight manangement & management of Type 2 Diabetes
Be Fit Food has designed its menus for a variety of health benefits such as lowered cholesterol and balanced blood sugar levels. We have been using lupin in our baked goods to garner these benefits and a recent international study has even shown that lupin-enriched biscuits may improve both glycaemic control and satiety in hospitalised Type 2 Diabetes patients.1
You can introduce lupin into your diet by adding it to your own baked snacks and cooking or preparing meals as you would with other seeds. Try adding it to your biscuits, protein balls, cakes and bread. You’ll find lots of recipes online to help you experiment.
Thankfully for us, Australia produces more than 85% of the world’s lupin, making it readily available for Australian shoppers.So if you’re looking for reasons to love lupin, hopefully all of these health benefits will have you swooning over this modest but mighty seed.
Kate Save is an accredited dietitian and the CEO and co-founder of healthy meals business, Be Fit Food.
