Recently, lupin flour has been rising in popularity as more people are beginning to show interest in this keto-friendly flour. For starters, I need to mention that the plant from which lupin flour is produced is quite distinctive. In my opinion, the plant looks like lavender.
And even though the lupin plant itself is interesting, it is not as interesting as the seeds that come from it. These seeds are commonly referred to as Lupin beans.
Lupin beans have been eaten in many places around the world for thousands of years. In fact, my research showed that we can actually track the consumption of Lupin beans in humans right back to the Romans in 700BC.
These beans, which are in the same family as peanuts, are a legume. So if have an allergy to peanuts or legume, you are likely going to be allergic to lupin beans.
Having said that, you are not here to read about lupin beans itself. What you are interested in is what happen when someone takes lupin beans and grinds them down to produce what we know as lupin flour.
So in this in-depth guide, I’ll be sharing with you everything you need to know about lupin flour and how you can use it in ketosis.
What is Lupin Flour?
Already we know that lupin flour comes from the lupin bean, but what is it like?
Firstly, lupin flour is yellow. The intensity of this yellow will depend on manufacturer and how they process it. In terms of texture, it is very light and chalky much like a high-carb, all-purpose flour.
What does Lupin Flour Smell Like?
In terms of smell, this depends on the manufacturer and how they process it. Some people say it has no smell while others say that it smells like soy beans or tofu.
What does Lupin Flour Taste Like?
For this one, I’ll outright say that lupin flour is bitter. But again, this could depend on the brand you’re buying.
What are the types of Lupin Flour Available on the Market?
The other thing to note is that there are mainly two variations of lupin flour: bitter lupin flour (which looks yellowish) and sweet lupin flour. Interestingly, both variations of lupin flour are distinct in their nutrition.
What is the nutritional composition of Lupin Flour?
With regards to nutrition, lupin flour itself is about 40% protein, 30% dietary fiber, and low in both fat and carbs (with such a low level of start and glucose), and therefore has a very low Glycemic Index (GI).
Other random facts about Lupin Flour
In 1/4 cup (31.25g) of lupin flour, there are:
Lupin flour also has nutrients, such as:
The most exciting story to emerge in recent years is Lupin bean’s amazing attributes, with regard to health, and in particular obesity and the metabolic syndrome, which includes a cluster of factors such as high blood pressure, insulin resistance and elevated blood cholesterol.
It can be used to make pastas, breads, cookies, muffins, etc. Alternatively, you can also add a small scoop or two into your smoothie, shake, or yogurt to boost nutritional value.
Baking with Lupin Flour
A good place to start would be remembering to replace 20% of your almond flour with your lupin flour in any keto recipe. Once you’ve found a good brand of lupin flour to use for your baking, you can adjust the amount of lupin flour appropriately.
Starting with a low proportion of lupin flour will not only help you see if the food is inflammatory to you, it also helps to see if the brand you have has any sort of bitter taste that you’re going to have to counteract with sweetener.
However, in reality, any keto recipe, whether it uses almond flour or coconut flour, can be replaced with lupin flour.
Let’s take almond flour as an example. If you have a recipe that calls for 100 grams of almond flour or a cup of almond flour, you could replace it with 60g of lupin flour.
That is, 100g of almond flour = 60g of lupin flour.
1 cup of almond flour = 2/3 cup of lupin flour.
This is because lupin flour absorbs more liquid than almond flour. So, it isn’t a one-to-one replacement.
Another example is coconut flour.
To replace coconut flour, it’s approximately 200% of the original amount.
So, if a recipe calls for 100 grams of coconut flour, you’ll use 200 grams of lupin flour.
This is because whilst Lupin flour absorbs more liquid than almond flour, coconut flour absorbs more liquid than both of them by a huge stretch.
You might have to combat the bitter taste of lupin flour depending on how much you use in a recipe. It doesn’t matter what brand you get – whether you get sweet or yellow lupin, there will always be some bitterness if you’re using a lot of Lupin and flour in your recipes.
But to combat it, just use a tablespoon of sweetener or a few drops of Stevia extract. And sometimes, adding some flavoring alone does the job easily.
Can I make my own Lupin Flour?
Honestly, I don’t know whether it’s worth doing it because lupin flour isn’t like other flours.
For instance, if I wanted to make something like almond flour, it is a really simple case of buying almonds and blending them into either a meal or just keep blending them into a fine flour.
But because Lupin beans are so high and alkaloid, meaning that if they’re not prepared properly, not only do you get a horrendously bitter taste, you can also have symptoms like numbness in your limbs and fatigue and muscle spasms.
In other words, they have to be prepared very well. But the preparation is not a two-minute job. The preparation could take anywhere from 6-7 days.
The process would generally involve soaking them in water, draining them, simmering them in water, draining them, soaking them in salted water, draining them, soaking them in salted water, draining them….and repeating the entire process for like 6-7 days.
Considering the fact that they have a high-water content, you can’t just grind them into a flour. It would turn into a paste. Hence the need to dehydrate it again and again.
In summary, it’s WAY better to simply buy them on Amazon than attempt making them yourself.
My Top 2 Recommended Lupin Flour Brands
#1. Miracle Flour
My Review of Miracle Flour
Miracle Flour is a great keto-friendly flour and I recommend it. It was slightly bitter to the taste when I tasted it raw from the bag, but when I used it as a blend with almond flour for my cookies, it was superb.
The flour mixes with ease. We all agree that the flour was very easy to work with. I made cookies, pie crust, waffles, pancakes, pizza crust, and lupin crackers. Everything turned out amazing!!
#2. Lupina Lupin Flour
My Review of Lupina Lupin Flour
I am recommending Lupina Lupin flour because I have been pleasantly surprised with this flour. It has a very subtle, decent flavor, but a GREAT texture. I’ve experimented with several recipes with this flour and I haven’t had any regrets. Also, it’s not as bitter as some other brands and makes a great addition to a low carb lifestyle.