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Lupin flour is a low carb alternative to wheat flour, that is commonly used on the keto diet. But why use it? Well, it boils down to cutting carbs. Carb restriction is a central tenet of the keto diet and enables you to maintain a state of ketosis. As a result, traditionally high carb foods, such as bread and cakes, are generally eliminated.
But what if you’re trying to stay on the keto diet, but still want to enjoy baked goods? That’s where lupin flour comes in. In this article, I’ll cover what lupin flour is, how it’s used and why it’s a good option for baking on keto. Let’s get started.
Table of contents
What is lupin flour?
Lupin flour is made from lupin beans, a Mediterranean snack that’s making its way across the globe. The low carbohydrate flour is made from grinding lupin (or lupini) beans into a fine powder. This results in lupin flour, which closely resembles wheat flour in both appearance and consistency. As a result, lupin flour is an alternative for cooking and baking on the keto diet.
The lupin beans themselves are a type of legume, similar to soy beans, and come in 2 main varieties; sweet and bitter. While both types are edible, the bitter variety contains a higher concentration of compounds called alkaloids, which can be toxic. As a result, lupin flour products found in the supermarkets, and online, are commonly made from ‘sweet’ lupin beans.
Outside of baking, lupin beans are commonly used in meat-substitute products, due to their high protein content. Therefore, you’ll often see lupin added to meat-free burgers, sausages and others, providing a plant-based source of protein.
What does lupin flour taste like?
As lupin flour can be made from different types of lupin beans, the resulting taste can vary significantly. Bitter lupins are high in alkaloids, which produce a bitter taste. Through correct preparation however, this taste can be somewhat tempered, although not entirely.
The ‘sweet’ varieties have a more neutral, or slightly sweet, taste and are therefore more commonly used in commercially available lupin flour products. Lupin flour is also frequently blended with wheat flour, as it produces a rich and creamy texture which can enhance the overall flavour.
Can you make lupin flour at home?
While lupin flour can be made at home, there is always a risk due to the presence of alkaloids. Alkaloids are responsible for the bitter taste of some lupin beans and can be toxic if consumed in excess. As a result, a specific preparation process is required to remove the alkaloids.
Incorrectly following this procedure can result in unpleasant side-effects, so I’d recommend buying pre-made lupin flour directly from a reliable source.
Is lupin flour keto-friendly?
| Nutrition | Per 33g serving | Per 100g |
|---|---|---|
| Calories | 110 kcal | 333 kcal |
| Fat | 2g | 6g |
| Carbohydrates | 14g | 42.4g |
| Fibre | 12g | 36.4g |
| Net carbs | 2g | 6g |
| Protein | 13g | 39.4g |
Yes, lupin flour is keto-friendly. Given its nutrient composition, lupin flour can safely be consumed on a low carb diet, and used in cooking and baking applications. Although lupin flour contains carbohydrates, these have a minimal impact on blood sugar, given the high amount of fibre also present.
Per 33g serving, lupin flour contains 14g of carbohydrates, in addition to 12g of fibre. Taken together, this only represents 2g net carbs per serving[1].
So, what does this mean for your keto diet?
As you’ll know, following the keto diet requires restricting carbohydrates. The degree of carbohydrate restriction required is individually-based, and varies from person to person. For most people, this lies in the range of 20-50g net carbs per day[2].
As lupin flour only contains 2g net carbs per serving, it can safely be integrated into your keto diet. So, if you feel like a keto-friendly baked treat, reach for the lupin flour!
Can lupin flour kick you out of ketosis?
Lupin flour has a minimal impact on blood sugar, as it’s low in carbs and high in fibre. That’s not to say the impact is zero, but low enough to be safely consumed on keto. As a result, consuming lupin flour will not kick you out of ketosis.
In fact, studies examining the impact of lupin on post-meal insulin and blood glucose levels have found that lupin consumption leads to decreases in post-meal glucose levels. In addition, lupin was found to have negligible impacts on insulin. Both important factors for remaining in ketosis[3].
I do recommend you consume lupin flour in moderation however, as excessive consumption can result in increased caloric intake, and higher carbohydrate consumption.
Benefits of lupin flour
Lupin flour also provides numerous health benefits, through its unique nutritional composition and properties. This includes high amounts of protein and fibre, as well as a rich assortment of vitamins and minerals.
High in fibre
At 36.4g of fibre per 100g, lupin flour is a great source of fibre. Fibre is important on the keto diet, as it reduces the impact of carbohydrates on your blood sugar. This results in better controlled blood sugar levels, helping to maintain ketosis.
Fibre has also been shown to improve overall gut health, including encouraging healthy bacteria growth, reducing inflammation and regulating bowel movements[4].
Protein rich
Lupin flour is also high in protein, a key macronutrient for strong and healthy muscles. At almost 40g of protein per 100g, lupin flour is an extremely high protein food. This protein can help improve satiety, keeping your appetite in check and making you less likely to hungry overeat[1][5].
Lupin is also a complete protein source, meaning it provides all the essential amino acids required by your body[5].
Rich in manganese
Manganese is a mineral that is essential for numerous biological processes. As a trace mineral, it is only required in small quantities, but plays an important role in health and wellness. Lupin flour is rich in manganese, providing 30-40% of your daily requirements in a 33g serving[1][6].
Some of the key functions that require manganese include, cellular metabolism, bone formation, and neurotransmitter synthesis. By consuming lupin, you can reduce the chances of mineral deficiencies occurring while on keto[6].
Rich in Folate
Lupin flour also contains a significant quantity of folate, which is critical for the healthy development of a foetus (or fetus). Folate is a water-soluble mineral and naturally occurs in many foods, such as fruits, vegetables and nuts. Lupin is particularly rich in folate, and can contribute to your daily requirements[1][7].
Where to buy lupin flour in UK supermarkets?
If at this point you want to try baking with lupin flour, you’ll want to know where you can get your hands on it. To save you the trouble, I’ve investigated the largest UK supermarkets, including Tesco, Sainsbury’s, Waitrose, Asda and more, to see where lupin flour is available.
Unfortunately, lupin flour is not as widespread as other keto flours option, like almond flour, so its availability in UK supermarkets is very limited. The only supermarkets in the UK that stock lupin flour are Morrisons and Holland & Barrett.
Morrisons and Holland & Barret lupin flour
Morrisons and holland & Barrett are the only main UK supermarkets that stock lupin flour. Both supermarkets stock Saladitos’ lupin flour, made from 100% lupin beans. The flour has a keto-friendly composition, with only 15g net carbs per 100g, in addition to 46g of protein.
Saladitos Lupin Flour 400g
Nutrition per 100g:
Calories: 373 kcal
Fat: 11g
Carbohydrates (net): 15g
Fibre: 15g
Protein: 46g
Available at: Morrisons, Holland & Barrett, and Amazon
Description:
100% natural lupin bean flour, ideal for keto cooking and baking. High in protein and rich in potassium, magnesium, and calcium.
Where to buy lupin flour online?
As you would have seen above, lupin flour options are very limited in UK supermarkets. As a result, your best bet is to buy it online. Buying lupin flour online gives you more options, which can conveniently be delivered right to your doorstep. In addition, you can also benefit from buying in bulk, reducing the cost per 100g of flour.
But where to start? Below, I’ve included some of the options I discovered while browsing online, as well as those available on Amazon (affiliate links).
Raab Vitalfood Lupin powder 500g
KoRo Organic lupin flour 500g
Nutrition per 100g:
Calories: 360 kcal
Fat: 10g
Carbohydrates (net): 12g
Fibre: 28g
Protein: 40g
Available at: KoRo
Description:
Organic lupin flour, vegan, high in protein and high in fibre. Ideal for cooking and plant-based protein shakes.
Your Health Store Lupin Flour 500g
Nutrition per 100g:
Calories: 360 kcal
Fat: 12g
Carbohydrates (net): 9g
Fibre: 27g
Protein: 40g
Available at: Amazon
Description:
Premium quality, non-GMO lupin flour. Gluten-free and made in a recyclable and reusable pouch.
Jo-Lo Natural Lupin Flour 500g
Nutrition per 100g:
Calories: 358 kcal
Fat: 12g
Carbohydrates (net): 9g
Fibre: 27g
Protein: 40g
Available at: Amazon
Description:
Lupin flour made from sweet de-hulled lupin beans.
Biotiva Organic Lupin Flour 1kg
Nutrition per 100g:
Calories: 320 kcal
Fat: 12g
Carbohydrates (net): 10g
Fibre: 2g
Protein: 43g
Available at: Amazon
Description:
Certified quality, organic lupin flour. Made from sweet lupin beans, gluten-free and plant-based.
Alternatives to lupin flour
Although lupin flour is a low carb, keto-friendly option, it may not be suitable for everyone. For example, people may be allergic to lupin.
Similarly to peanuts and soybeans, lupin flour may trigger allergic reactions in a small number of people. Importantly, lupin flour has been shown to have some cross-allergy properties with peanuts. Simply put, people who are allergic to peanuts are more likely to be allergic to lupin, than the rest of the population[8].
So if you’re allergic to peanuts, it’s best to check with your doctor before eating lupin. If you’d rather not go through that hassle, below are a number of keto-friendly alternatives to lupin flour.
