Ever since longevity expert Dan Buettner of the Blue Zones advised eating 120 beans every day, looking for ways to increase the quantity of legumes eaten every day has been a goal of mine, and lupini beans help me reach that target.
Dan suggests that there are longevity hot spots around the globe where people tend to live longer, which he has dubbed the Blue Zones after a decade of locating and documenting centenarians. We don’t necessarily know exactly how they are doing it, but there are plenty of hints from things they share in common such as stay active, a positive mindset, nurturing close social bonds, getting plenty of sleep, spending time outside, limited alcohol intake, having a sense of purpose, finding ways to unwind, and a varied diet that is largely plant-based, which includes legumes.
Let me introduce you to one of my secret snacks, the lupini bean.
What is a lupini bean?
Lupini beans (or lupin beans) are a popular legume grown in the Mediterranean basin and Latin America. 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, expect to see a rise in the lupini bean market.
Around the same size as fava beans, these yellow legumes are a nutritional powerhouse with nearly double the amount of protein that’s in chickpeas. Sound familiar? That’s probably because supermarkets have started stocking plant-based snacks boasting lupini beans’ benefits — and, honestly, it’s about time.
Along with diversifying our grocery list, lupini beans provide serious health benefits compared to other legumes, which are already pretty healthy.
The yellow beans have zero net carbs, little fat, and are higher in protein compared to soybeans, which are commonly recognized as the highest source of plant-based protein. Studies have also shown that a diet rich in fiber and protein from lupini beans can decrease cardiovascular and metabolic risks, including insulin sensitivity and high blood pressure.
Lupini beans are a star amongst the legume family, as they have about a third more protein per square inch than many other beans and legumes. They are rich in B vitamins, particularly folate, and contain substantial amounts of minerals like manganese. Plus, they have practically no starch, so they won’t spike your blood sugar, and, in turn, will stave off hunger.
Here’s the nutritional profile of 100 grams of unsalted cooked lupini beans, according to the United States Department of Agriculture (USDA):
- 119 calories
- 16 grams of protein
- 3 grams of fat
- 10 grams of carbohydrates
- 3 grams of fiber
What’s the best way to eat lupini beans?
Since lupini beans are naturally bitter, they are commonly rinsed and soaked repeatedly and then pickled for a healthy snack. I incorporate these beans into my plant-based diet, most commonly in my salads.
A typical meal might look like a plate of arugula, freshly sliced avocado, walnuts, lupini beans, hemp hearts, cubes of organic tofu, spices, tahini or nut butters, and a healthy coating of EVOO.
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.
If you’re trying to get a little more protein or a lot more fiber, lupini beans should definitely be on your radar and will help you reach 120 beans a day.
Additionally, they are available in packets, making them the perfect snack in place of chips. These versatile legumes can be enjoyed in a variety of ways, as a snack, salad topper, or as a protein-rich ingredient in a wide range of dishes.
About the author: Dr. Joel Kahn is one of the world’s top cardiologists, and he is passionate about scientifically showing the body’s ability to heal itself through proper nutrition. He is on a mission to try to prevent heart disease and all future heart attacks by educating and inspiring people to follow an active and holistic lifestyle by applying cutting-edge science to their lives.
At his core, Dr. Joel Kahn believes that plant-based nutrition is the most powerful source of preventative medicine on the planet. Having practiced traditional cardiology since 1983, it was only after his own commitment to a plant-based vegan diet that Dr. Kahn truly began to delve into the realm of non-traditional diagnostic tools, prevention tactics, and nutrition-based recovery protocols.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
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References/Sources/Materials provided by:
https://www.kahnlongevitycenter.com/blog/when-you-need-a-snack-think-lupini-beans-not-chips
https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients
https://allergyasthmanetwork.org/news/why-lupin-allergy-becoming-more-common
