Traditionally an under-utilised crop, lupin may be about to enjoy its day in the sun, with its viability as a wheat substitute and healthy food source gaining overdue notice. We’ve been paying attention to lupin for a while now, and it seems it’s only a matter of time before the rest of Australia and the world catches up to the trail-blazers in WA, which currently produces a whopping 85% of the world’s lupin crop.
Part of the legume family, lupin is slowly growing in popularity in products such as pasta, biscuits and bread, in which it can replace wheat as the primary flour grain: excellent news for coeliacs and others who have to avoid gluten. We consulted Accredited Practising Dietitian Georgie Grist, the Dietitians Association of Australia (DAA) spokesperson, who provided her top 5 reasons to love lupin: protein, fibre, low GI, lower carbohydrate and prebiotic containing. Let’s take a closer look:
1. High in protein (39g per 100g)
Protein is our main source of essential amino acids, which are crucial components in a healthy body and mind. Many of us know the critical role protein plays in building muscle, but protein is fundamental to sustaining the human body’s smooth operation overall.
2. High in fibre (31.6g per 100g)
Fibre is a critical aid to overall digestive health; the Heart Foundation’s recommendation is 30 grams per day for adults, so a 100-gram serve of lupin delivers your daily requirement.
3. Low GI (low glycaemic Index)
Because it is digested slowly, lupin allows you to feel full for longer, while balancing out those energy spikes that otherwise wreak havoc on blood glucose levels. Low GI foods including lupin are also recommended for their cholesterol-lowering properties, which help prevent cardiovascular disease. Better yet, lupin has the lowest GI rating of any commonly consumed grain.
4. Lower carbohydrate compared to wheat flour
For those who are watching their weight, lupin allows you to enjoy all the benefits of a nutritious carbohydrate – essential fuel for body and brain – for less. Compare products when shopping; the Heinz range of gluten-free pastas has perfected a lupin-based alternative for when your body needs a controlled carb load.
5. Contains prebiotics
Though we tend to hear more about the benefits of probiotics, those live microorganisms or cultures similar to the good bacteria found in the gut, prebiotics are also needed for bowel health and digestive function. Mainly indigestible carbohydrates, prebiotics stimulate the growth of probiotics, and together they work to maintain a healthy bacterial balance in the digestive system.
