Lupine: what it is, benefits and how to consume it (with recipes)

Lupine is a legume that provides many health benefits, such as helping to reduce “bad” cholesterol, promoting muscle mass gain, controlling body weight, improving mood and maintaining bone health.

The benefits of lupine are possible because this legume is rich in proteins and tryptophan, in addition to being a good source of fiber and minerals, such as magnesium, phosphorus, zinc and iron.

Lupin beans have a bitter taste and can be cooked and used in dishes such as salads, stews, pasta, soups, vegetarian burgers, falafel, hummus and pies. Lupin beans are also found in flour form and are used in recipes such as cakes, breads, cookies, pancakes, juices and smoothies.

12 Health Benefits of Lupine

The main health benefits of lupine are:

1. Lower “bad” cholesterol

Lupin is a legume that helps to reduce levels of “bad” cholesterol, LDL, in the blood, because it is a source of fiber that reduces the absorption of fat in the intestine, regulating its concentration in the body in the long term.

2. Help with muscle mass gain

Because it is a food rich in protein and iron, lupin improves oxygenation, physical fitness and acts in the formation of muscle cells, helping in gaining muscle mass. Check out all the health benefits of proteins .

3. Avoid diabetes

Fiber, present in great quantities in lupins, helps to slow down the absorption of carbohydrates present in food, balancing blood glucose levels and thus helping to prevent insulin resistance and diabetes.

4. Reduce the risk of cancer

Lupine contains flavonoids, phenolic acids and carotenoids , which are bioactive compounds with antioxidant and anti-inflammatory action that protect the body’s healthy cells against damage caused by free radicals, helping to reduce the risk of cancer.

Furthermore, lupins are also sources of fiber that balance the intestinal flora and the proper functioning of the intestine, reducing the risk of bowel cancer.

5. Help with weight control

Because it contains good amounts of fiber, lupin increases the time it takes for food to be digested in the stomach, prolonging satiety and thus helping to control body weight.

Furthermore, lupins have a low glycemic index, which controls blood sugar levels, prolonging satiety, reducing hunger between meals and thus helping with weight loss.

6. Avoid anemia

Because it contains good amounts of iron, a mineral that helps in the production of red blood cells, lupine helps prevent anemia. In addition, lupine also contains isoleucine , an amino acid that is important for the formation of hemoglobin.

However, for the body to absorb the iron from lupins, it is important to consume them together with fruits or vegetables that are sources of vitamin C, such as cashew, guava and arugula, a nutrient that is necessary for the absorption of the type of iron present in this grain.

7. Combat constipation

Lupine helps combat constipation as it is a good source of fiber, a nutrient that helps increase stool volume and stimulates natural bowel movements, facilitating evacuation.

8. Regulate mood and sleep

Lupine contains good amounts of tryptophan, an amino acid that is essential for the production of serotonin, a neurotransmitter that helps regulate mood, sleep, anxiety and memory.

Furthermore, the magnesium present in lupine also improves mood and reduces the risk of depression, as it participates in several functions of the central nervous system.

9. Maintain bone health

Phosphorus and magnesium, present in great quantities in lupine, help maintain bone health by acting in bone formation and maintenance, in addition to contributing to the concentration of parathyroid hormone and vitamin D, which are essential for regulating bone formation.

10. Strengthen the immune system

As it is a good source of zinc, a mineral that participates in the development and maintenance of the functions of defense cells, lupin strengthens the immune system, protecting the body against diseases caused by viruses, bacteria and fungi.

11. Help with healing

Lupine helps with healing because it contains leucine, valine and isoleucine, amino acids that promote the formation of new tissues, cells, blood vessels and collagen. Check out other foods that help with healing .

Zinc, also present in lupins, helps in the production of collagen adhesion in the skin, in addition to having antioxidant and anti-inflammatory action.

12. Maintain healthy skin and hair

Because it contains zinc, lupine keeps your skin healthy because it fights excess free radicals in the body, preventing premature aging. In addition, zinc also keeps your hair healthy because it helps hair grow, develop and repair, strengthening it and preventing hair loss.

The proteins present in lupine give firmness to the skin, maintaining its health, preventing sagging and the appearance of wrinkles and expression lines.

Nutritional information table

The following table provides nutritional information for 100 g, which is equivalent to approximately 5 tablespoons, of cooked lupin:

Components 5 tablespoons (100g) of cooked lupin beans
Energy 124 calories
Protein 16 g
Leucine 1.18 g
Isoleucine 0.695 g
Valine 0.65 g
Fats 2.4g
Carbohydrates 7.2 g
Fibers 4.8 g
Tryptophan 2.2 mg
Phosphor 110 mg
Magnesium 54 mg
Iron 3.4 g
Zinc 1.4g

It is important to emphasize that, to obtain all the benefits of lupin, this legume must be part of a healthy and varied diet, associated with regular physical exercise.

If you want to know how to include lupin in a healthy diet, make an appointment with the nutritionist closest to you:

How to consume

Lupin can be cooked and eaten plain or used in preparations such as salads, stews, pasta, soups, vegetarian burgers, falafel, hummus and pies.

In addition, lupin can also be used in the form of flour, in recipes such as cakes, breads, cookies, pancakes, hamburgers, juices and smoothies.

Healthy recipes with lupin

Some healthy and tasty recipes with lupins are:

1. Lupin salad


  • 1 cup (tea) of preserved lupin;
  • 1/2 raw carrot;
  • 1/2 small raw zucchini;
  • 1 medium onion;
  • 1 tablespoon of lemon juice;
  • 1 tablespoon of chopped chives;
  • 1 dessert spoon of olive oil;
  • Salt and black pepper to taste.

Method of preparation :

Wash the carrot and zucchini well, grate and set aside. Cut the onion into small cubes. Place all the ingredients in a bowl, mix well and serve immediately.

2. Lupin hummus


  • 300 g drained canned lupin beans;
  • Juice of 1/2 lemon;
  • 1 raw garlic clove;
  • 1 tablespoon olive oil;
  • Salt and black pepper to taste.

Method of preparation:

Place all the ingredients in a blender or food processor and blend for 3 minutes or until a smooth paste forms. Transfer to a serving dish and serve immediately.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on's journey toward a healthier and happier lifestyle.

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