Is Lupin Flour Keto or Not?

Is Lupin Flour Keto or Not?

If you would like to enjoy baked goods while on the keto diet, then you understand that this can be a challenge. Fortunately, there are a few keto-friendly ingredients to help you. You may have heard about something called lupin flour, as it is one of the most popular new flowers among individuals following the keto diet. Lupin falls in the legume family, is packed with protein, and has a low carbohydrate count. For a long time, lupin beans, which are used to make lupin flour, have been an incredibly popular snack in the Mediterranean region. Now, a lot of people are starting to turn these beans into powder, using them as flour for the keto diet. With all of this in mind, as lupin flour keto-friendly? Can you use it in your baked goods? 

Short Answer: Is Lupin Flour Keto or Not?

Yes, lupin flour is keto-friendly. It has 11 grams of dietary fiber and only a single gram of carbohydrates in a quarter-cup of lupin flour. Therefore, lupin flour will fit the macros of multiple low-carb diets, including the keto diet. 

Long Answer: Exploring the Implications of Lupin Flour in the Keto Diet and in Cooking

Now, just because lupin flour can be used in the keto diet doesn’t necessarily mean that you want to use it and all of your baked goods. This flower is commonly used and muffins, tortillas, biscuits, and even in pizza crust. Therefore, it is important to take a closer look at what exactly lupin flour is, why people like it, how it can be used in baked goods, and how you can use it as part of the keto diet. 

What Is Lupin Flour?

Lupin flour is a flour that is made from a single ingredient: the lupin bean. The lupin bean is relatively sweet and is commonly eaten whole. Also called lupini or lupina beans, this legume is a great source of protein and fiber. Despite its sweet taste, it actually has a very low carb count, making it great for keto dieters. It has a low glycemic index and a minimal starch content. 

The nutritional breakdown of a quarter-cup of lupin flour is:

  • 75 calories
  • 12 g of protein
  • 11 g of bier
  • 1 g of carbs
  • 2 g of fat

Overall, lupin flour is remarkably healthy and should do a great job of helping you meet the restrictions of a keto diet while still enjoying a lot of baked goods.

Where Does Lupin Come From?

Lupin flour is made from beans that are found in the Mediterranean region. They can also be found in Latin America and North Africa. These legumes are not actually true beans, despite their appearance. The flower is actually made from the seeds of a flowering plant.

The lupin plant can have yellow, blue, and purple flowers. One type of lupin beans is sweet while the other is bitter. Even though the bitter virgin is edible, it is high in toxic compounds. Therefore, it has to be soaked, cleaned, and rinsed carefully in order to get rid of the bitter, toxic taste. Therefore, lupin flour is almost always made from the sweet variety. 

lupin beans
lupins in pickles market with green chili pepper and garlic

How Is Lupin Flour Used in Cooking?

There are numerous ways that you can use lupin flour in your cooking. Even though it is relatively easy to conduct a Google search and find everything from keto waffles there are a few popular ways that you can use lupin flour. These include:

  • Use lupin flour to make pasta
  • Think about adding lupin flour to your pancakes and waffles in the morning
  • Apply lupin flour to your muffin recipes for a delicious gift
  • Consider using lupin flour to make various types of cookies for dessert
  • You can also add lupin flour to biscuits and tortillas
  • If you have a pasta maker, you can use lupin flour to make pasta

With lupin flour, the opportunities are just about endless!

What Does Lupin Flour Taste Like?

It actually doesn’t taste like anything at all. It has a fairly neutral taste and can taste a little bit starchy. Overall, its texture feels a lot like wheat flour in the hands and in the mouth. That is why this type of flour is commonly used in baked goods. It isn’t dense, it is pretty fluffy, and it is relatively airy. 

Individuals who use 100 percent lupin flour may find that the final product and leave a bit of an aftertaste. If you do not like the aftertaste, then consider mixing lupin flour with coconut flour or almond flour. This is a great way to cut the bitter aftertaste out of the recipe without having to worry about bursting the carb count of the recipe too much. You might need to play with the ratios of lupin flour, almond flour, and coconut flour if you are using lupin flour and others to replace traditional wheat flour. The ratio might vary depending on the recipe.

The Benefits of Using Lupin Flour

If you decide to use lupin flour, there are a number of benefits that you were going to enjoy. Some of the biggest benefits of lupin flour include:

  • Protein: Next ingredient is a great source of protein. Nearly half of the weight of lupin flour comes from its protein content. Furthermore, lupin flour also contains all of the amino acids necessary to power the functions of your body.
  • Fiber: In addition, this flour is incredibly high in fiber. Fiber is an important part of your digestive system and will help your GI system remain on track. Furthermore, because your body will take a while to digest fiber, you might not get hungry for a long time, helping you avoid overeating while losing weight. 
  • Vitamins and Minerals: In addition, this ingredient is also very high in vitamins and minerals. A few examples include magnesium, calcium, zinc, potassium, iron, and phosphorus. All of these nutrients are important for powering numerous essential reactions throughout your body. 

These are just a few of the many benefits of using lupin flour in your baking. This is a great way for you to still enjoy baked goods while on the keto diet. 

A Few Final Thoughts on Lupin Flour and the Keto Diet

Overall, lupin flour is a great way for you to stick to the keto diet without having to worry about exceeding your carb count. Lupin flour can be used in numerous baked goods, allowing you to enjoy muffins, pasta, pizza, and more while limiting your carb intake. Think about giving lupin flour a try the next time you find yourself in the kitchen!