Lupini beans are a type of legume that offers several health benefits, such as helping to lower bad cholesterol, support muscle growth, manage body weight, improve mood, and maintain bone health.

These benefits come from their high protein and tryptophan content, along with being a good source of fiber and essential minerals like magnesium, phosphorus, zinc, and iron.

Lupini beans have a slightly bitter taste and can be cooked and added to dishes like salads, stews, spreads, soups, vegetarian burgers, falafel, hummus, and pies. They can also be found in flour form, which is commonly used in recipes for cakes, breads, cookies, pancakes, smoothies, and juices.

Health benefits

The main health benefits of lupini beans include:

1. Lowering bad cholesterol

Lupini beans help lower LDL, or “bad” cholesterol, in the blood because they are high in fiber, which reduces fat absorption in the gut. Over time, this helps regulate cholesterol levels and supports heart health.

2. Promoting muscle growth

Rich in protein and iron, lupini beans can aid in muscle growth and recovery by helping improve oxygen transport and physical endurance while supporting the formation of muscle cells.

3. Helping prevent diabetes

The fiber in lupini beans helps balance blood sugar levels by slowing down the absorption of carbohydrates from food. This effect supports insulin sensitivity and may help prevent insulin resistance and type 2 diabetes.

4. Reducing the risk of cancer

Lupini beans contain flavonoids, phenolic acids, and carotenoids, which are bioactive compounds with antioxidant and anti-inflammatory properties. These help protect healthy cells from damage caused by free radicals, reducing the risk of cancer.

Additionally, the fiber in lupini beans supports a balanced gut microbiota and regular bowel function, which can help lower the risk of colon cancer.

5. Supporting weight management

Lupini beans are high in fiber, which slows digestion and helps promote a feeling of fullness, making it easier to manage body weight.

They also have a low glycemic index, helping regulate blood sugar levels, reduce hunger between meals, and support gradual, healthy weight loss.

6. Helping prevent anemia

Lupini beans help prevent anemia because they contain iron, an essential mineral for the production of red blood cells. They also provide isoleucine, an amino acid that supports hemoglobin formation.

For better iron absorption, it’s recommended to consume lupini beans along with foods rich in vitamin C, such as guava, arugula, or cashews, since vitamin C enhances the absorption of plant-based iron.

7. Relieving constipation

Lupini beans are an excellent source of fiber, which helps increase stool bulk and stimulate gut motility, making bowel movements easier and preventing constipation.

8. Improving mood and sleep

Lupini beans contain tryptophan, an amino acid essential for the production of serotonin, a neurotransmitter that helps regulate mood, sleep, anxiety, and memory.

They are also rich in magnesium, which supports nervous system function, improves mood, and may help reduce the risk of depression.

9. Supporting bone health

Lupini beans are rich in phosphorus and magnesium, which play an important role in bone formation and maintenance. These minerals also help regulate parathyroid hormone and vitamin D levels, both of which are vital for strong and healthy bones.

10. Strengthening the immune system

Lupini beans are a good source of zinc, a mineral involved in the development and proper function of immune cells. This helps strengthen the immune system and protect the body against infections caused by viruses, bacteria, and fungi.

11. Promoting wound healing

Lupini beans contain leucine, valine, and isoleucine, amino acids that support the formation of new tissue, blood vessels, and collagen, promoting wound healing.

The zinc in lupini beans also supports collagen synthesis and has antioxidant and anti-inflammatory properties that help the skin heal more effectively.

12. Supporting healthy skin and hair

Thanks to their zinc content, lupini beans help maintain healthy skin by fighting free radicals and preventing premature aging. Zinc also supports hair growth, repair, and strength, helping reduce hair loss.

The proteins in lupini beans promote skin firmness and elasticity, helping prevent sagging, wrinkles, and fine lines.

Nutrition facts

The following table provides nutritional information based on a 100 g (about 5 Tbsp) serving of cooked lupini beans:

Component	100 g (5 tbsp) of cooked lupini beans
Calories	124
Protein	16 g
Leucine	1.18 g
Isoleucine	0.695 g
Valine	0.65 g
Fat	2.4 g
Carbohydrates	7.2 g
Fiber	4.8 g
Tryptophan	2.2 mg
Phosphorus	110 mg
Magnesium	54 mg
Iron	3.4 mg
Zinc	1.4 mg

To get the most benefits out of llupini beans, it is important to include them as one part of a well-balanced diet combined with regular physical activity.

How to eat

Lupini beans can be cooked and eaten on their own or used in dishes like salads, stews, spreads, soups, veggie burgers, falafel, hummus, and pies.

Lupini bean flour can also be used in recipes for cakes, breads, cookies, pancakes, smoothies, and other nutritious meals.

Healthy recipes

Some healthy recipes using lupini beans include:

1. Lupini bean salad

Ingredients:

1 cup canned lupini beans;
½ raw carrot;
½ small zucchini;
1 medium onion;
1 Tbsp lemon juice;
1 Tbsp chopped parsley;
1 tsp olive oil;
Salt and black pepper to taste.

Directions:
Wash and grate the carrot and zucchini and set aside. Chop the onion into small cubes. In a bowl, combine all ingredients, mix well, and serve immediately.

2. Lupini bean hummus