Lupins (Mature Seeds, Cooked, Blanched, Without Salt) – Nutritional Information & Benefits
Lupins, specifically the mature seeds, are a highly nutritious legume that can be an excellent addition to a variety of meals. Typically prepared by cooking and blanching without added salt, these seeds are known for their high protein content and significant mineral profile, making them a great choice for vegetarians, athletes, or anyone seeking to increase their nutrient intake.
Ingredients Overview:
- Lupins (Mature Seeds, Cooked, Blanched, Without Salt)
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 119 kcal |
| Protein | 15.57 g |
| Fat | 2.92 g |
| Saturated Fat | 0.346 g |
| Carbohydrates | 9.88 g |
| Fiber | 2.8 g |
| Sugar | 0.0 g |
| Calcium | 51.0 mg |
| Iron | 1.2 mg |
| Magnesium | 54.0 mg |
| Phosphorus | 128.0 mg |
| Potassium | 245.0 mg |
| Sodium | 4.0 mg |
| Zinc | 1.38 mg |
| Copper | 0.231 mcg |
| Manganese | 0.676 mg |
| Selenium | 2.6 mcg |
| Vitamin C | 1.1 mg |
| Thiamin (B1) | 0.134 mg |
| Riboflavin (B2) | 0.053 mg |
| Niacin (B3) | 0.495 mg |
| Vitamin B6 | 0.009 mg |
| Folate (B9) | 59.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Lupins, while not as commonly known in the United States, are recognized as an allergen in some regions of the world, particularly in Europe. Individuals with legume allergies should consult with their healthcare provider before incorporating lupins into their diet. This legume contains alkaloids that can be harmful when not prepared properly, so proper cooking and blanching are essential to reduce any risks.
Dietary Preferences:
Lupins are an excellent choice for various dietary preferences, including:
- Vegetarian and Vegan Diets: Lupins provide a high-quality plant-based protein, making them ideal for those avoiding animal products.
- Low-Sodium Diets: Since these seeds are prepared without salt, they are suitable for individuals managing their sodium intake.
- Gluten-Free Diets: Lupins are naturally gluten-free, which makes them a safe and nutritious option for individuals with gluten sensitivity or celiac disease.
- High-Protein and Low-Carb Diets: With a protein-to-carbohydrate ratio that is favorable for muscle-building or weight management, lupins are well-suited for those following high-protein, low-carb, or ketogenic diets.
- Diabetic-Friendly: The low sugar content and high fiber levels in lupins can help stabilize blood sugar levels, making them a good food choice for those managing diabetes.
Health Benefits:
Lupins offer a wide array of health benefits, due to their impressive nutritional profile. Here’s why you should consider adding them to your meals:
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Rich in Plant-Based Protein: With over 15 grams of protein per 100 grams, lupins are an excellent source of plant-based protein. This makes them a great alternative to meat or dairy for those following vegan or vegetarian diets.
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Packed with Essential Nutrients: They provide important vitamins and minerals like calcium, iron, magnesium, phosphorus, and potassium, all of which support bone health, muscle function, and overall well-being.
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Support for Digestive Health: The high fiber content (2.8 grams per 100 grams) can help regulate digestion and support a healthy gut. The fiber also aids in maintaining stable blood sugar levels.
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Heart Health: Lupins contain a modest amount of healthy fats, including omega-3 and omega-6 fatty acids, which are beneficial for cardiovascular health. Their low saturated fat content and cholesterol-free profile make them heart-healthy options for individuals looking to reduce their risk of heart disease.
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Antioxidant Benefits: These seeds provide small amounts of antioxidants, including vitamin C and manganese, which help combat oxidative stress and inflammation in the body.
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Bone Health: With calcium, magnesium, and phosphorus, lupins contribute to bone density and strength, reducing the risk of osteoporosis and promoting skeletal health.
Cooking and Usage Suggestions:
Lupins are incredibly versatile and can be incorporated into a variety of dishes:
- As a Salad Ingredient: Blanched lupins can be tossed into fresh salads, providing both texture and a nutritional boost.
- In Soups or Stews: They can be added to soups, stews, or casseroles for added protein and fiber.
- As a Snack: Once cooked and seasoned, lupins make for a crunchy and healthy snack, similar to roasted chickpeas or other legumes.
- In Baking: Lupins can be ground into flour and used in gluten-free baking, from bread to cookies.
- In Smoothies: For a protein-packed smoothie, blend cooked lupins with fruits and a non-dairy milk base.
Conclusion:
Lupins are an often underappreciated legume that offers numerous health benefits, from supporting muscle growth with high-quality protein to promoting digestive health and heart wellness. Their rich nutrient profile, combined with versatility in the kitchen, makes them an excellent ingredient for a wide range of diets, from plant-based to low-carb. Whether you’re looking to boost your protein intake or simply want to add more variety to your meals, consider incorporating lupins into your next culinary creation for a nutritious and delicious experience.
By including lupins in your pantry, you unlock the potential for a host of nourishing, plant-based meals that can support a healthy and balanced lifestyle.
