Is Lupin Flour KETO Friendly? What You Need To Know

Based on the amount of questions I’ve been getting from readers about Lupin Flour, I’ve decided to do a little research and find out what it is and if it’s keto friendly. Lupin flour is a product made by Lupin Laboratories in the UK. It’s a flour-based keto friendly baking powder that has a lower carbohydrate content than most other baking powders. It does have a mildly sour flavor, which may be off putting for some people who aren’t fans of sour tastes, but it shouldn’t be a deal breaker.

Lupin flour is a brand of wheat (not gluten) flour. It is typically used in baking and is available in supermarkets and online. The main ingredient in lupin flour is the seed of an English wildflower. Lupin is low in calories so it is often used to replace wheat flour in baking. It is also used as a thickener in sauces, gravies and soups.

Lupin flour is a type of wheat flour that is rich in protein, fiber, and healthy fats. It is produced by grinding lupin seeds, which are also known as lupins, a type of legume. Lupin flour is considered a health food and many people eat it to lose weight and to keep it off.

At first look, you’re probably wondering what lupin flour is. Don’t worry if you’ve never heard of lupin flour before; you’re not alone. It’s a relatively ‘new’ member of the low-carb flour family, and although it’s not as well-known as monk fruit, stevia, coconut, or almond flour, it’s quickly gaining popularity.

A white bowl filled with ground lupin flour on a wood surface

Whether you’ve never heard of lupin flour or aren’t sure how to use it, we’ll give you the lowdown on what it is, how (and if) it fits into a ketogenic diet, and how it compares to other flours often used in keto.

What is lupin flour, exactly?

Lupin flour is produced from the lupin bean, which has a high protein, high fiber, gluten-free, and low carbohydrate content. Lupin beans are closely related to peanuts and soy beans, however they do not provide the same allergy or hormonal concerns.

While lupin beans are relatively new to the North American culinary scene, they have long been a mainstay throughout the Mediterranean. While there are many kinds of lupin beans, the most often eaten are L. mutabilis, the Mediterranean Lupinus albus (white lupin), and Lupinus hirsutus, which must be soaked for several days to decrease toxicity.

Lupin beans are often pickled in brine, but they may also be crushed into lupin flour, which adds taste and creaminess to a variety of recipes.

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It’s essential to remember that, if not properly cooked, lupin beans may be very poisonous owing to high amounts of alkaloids, which give the beans their distinctive bitter flavor. If you’re not acquainted with lupin beans or how to prepare them, purchase pre-soaked beans or lupin flour instead.

Is lupin flour a keto option?

To determine if lupins are keto-friendly, you must first grasp what lupin beans are. Because lupin beans are closely related to peanuts in terms of release, they may induce cross-reactivity in individuals with peanut allergies, although they are generally less inflammatory than other legumes; some people may have a lower tolerance for lupin beans than others.

Lupin beans, on the other hand, are starch-free yet very rich in protein and fiber (we know, it doesn’t make sense, but it’s true), so they’ve earned a well-deserved place in the keto world and many keto recipes.

With that stated, lupin flour may easily be included into a low-carb or keto diet, however, as with everything else, the amount consumed is crucial.

lupin flour (nutrition 101)

Lupin flour’s nutritional profile makes it a prominent contender in the ever-growing functional-foods industry, particularly among the keto community.

Full nutritional label for Anthonys Lupin Flour

Most bean flours—lentils, chickpeas, soy, and pea—are rich in nutrients, but they also have fiber and a high carbohydrate content, so they don’t exactly fit into the macronutrient requirements of a keto diet.

Lupin flour has a distinct macronutrient makeup when compared to other gluten-containing (or even non-glutinous) flours. Protein and fiber are two of the most satiating elements that may help with weight reduction and better health, but combining the two in a flour is challenging due to poor palatability and the fact that high-protein meals are often low in carbohydrates and therefore fiber. 

That’s why lupin flour has piqued the keto community’s interest. Lupin beans (Lupinus angustifolius) contain approximately 40% protein, 30% dietary fiber, and very little carbs, making them an excellent option for keto dieters.

Here’s what you get for a quarter cup of lupin flour:

  • 120 calorie diet
  • 2g fat
  • 12 g carbs total
  • 10 grams of dietary fiber
  • 12 gram of protein

Do you see why it has such a distinctive nutritional profile? It’s unlike any other flour on the market, which is why we make such a big deal about it on keto.

Lupin beans contain a protein ratio that is similar to soy and an adequate amino acid composition. Because it contains prolamins and has a low gluten content (as well as a low glycemic index score), it is an excellent gluten-free option as well as a decent replacement for those who are gluten sensitive or intolerant.   

Let’s take a closer look at the advantages.

The advantages of lupin flour

The impact of lupin flour on metabolic activity is perhaps one of the most intriguing health advantages. Studies indicate that lupi beans have biological activity that enhances the effects of insulin and metformin on cellular glucose consumption, indicating that lupin has the potential to be a powerful glycemic control agent. 

Animal studies have also shown that lupin beans have a hypolipidemic, anti-atherosclerotic, and hypocholesterolemia impact, as well as boosting LDL receptor activation in HepG2 cells (liver cells).

Several human studies have also shown that including 25g of lupine protein into various meals may assist individuals with high cholesterol lower their total LDL and HDL cholesterol, triglycerides, and uric acid levels.

However, lupin beans and lupin flour provide more than simply metabolic and cardiovascular health advantages. Other reasons to use lupin flour in your keto diet are: 

  • Lupin flour has a high amount of dietary fiber (41.5%), with 11 percent soluble fiber and 30.5 percent insoluble fiber.
  • Promotes a healthy digestive system, which may enhance intestinal and bowel function.
  • Minerals, particularly calcium, phosphorus, and iron, are abundant in lupin flour.
  • Beta-carotene, lutein, zeaxanthin, and tocopherols are all present (vitamin E)

An overhead view of a bag of lupin flour and a measuring cup with ground lupin flour in it.

How does lupin flour stack up against other low-carb flours?

On the keto diet, there are two types of flours: nut flours and coconut flour, as well as binders and thickeners such psyllium and flaxseed. They’re low in carbohydrates but rich in nutrients, making them ideal substitutes for high-carb foods. The following are the specifications for keto flour substitutes:

Almond flour, often known as almond meal, is a flour made from almonds (ground almonds)

When it comes to keto flour alternatives, almond flour is definitely one of the top two, with coconut (which we’ll discuss next) being the other. 

Almond flour has 160 calories, 14 grams of fat, 6 grams of protein, and just 3 grams of net carbohydrates every 14 cup, making it one of the finest keto flour options. Due to the high fat content of almond flour, binding may be a problem, therefore you may need to add extra eggs, baking powder, xanthan gum, or other binders to give your meal more structure and keep it from falling apart (which is common with almond flour-based goods).

There are two types of almond flour: blanched and unblanched. Blanched almond flour is finer, smoother, and fluffier than unblanched almond flour, which adds a touch of sweetness and a moister texture to baked products; it’s excellent for most desserts (cakes, cookies, breads, etc.).

Unblanched, on the other hand, has the skins mixed in, resulting in a rougher, heavier texture. The finer the texture, the simpler it is to work with in the kitchen. 

You can also buy almond meal, which is produced by grinding almonds with the skins on; it’s less costly and still works well in baking recipes that don’t need a fine texture.

If you’re not sure where to start with almond flour, check out our blog for a variety of amazing keto-friendly almond flour recipes, like these keto cheddar crackers that are absolutely out of this world. So, if you’re a lover of almond flour and happen to have some on hand, give them a try. You’ll be able to thank us afterwards.

flour made from coconut

Coconut flour is another keto staple that is used to substitute high-carb flours. It’s made from dried coconut flesh that has had the majority of the fat removed to create coconut oil. There are approximately 120 calories in a quarter cup of coconut flour, 3 grams of fat, 4 grams of protein, and 16 grams of carbs, of which 10 grams are fiber, for a net carb total of 6 grams.

Coconut flour, like lupin flour, is generally higher in fiber than other nut flours, making it an excellent choice for individuals seeking to increase their fiber intake and improve their digestive health. 

Coconut flour, like nut flours, cannot be substituted 1:1 in your favorite recipes. One thing to keep in mind while using coconut flour is that it absorbs water like a sponge. In most cases, 1/4-1/3 cup coconut flour will be substituted for 1 cup all-purpose flour, but the quantity of liquid and eggs will be increased.  

If you’ve never cooked with coconut flour before, we have an article on everything you need to know about cooking with coconut flour, as well as 12 of the greatest keto coconut flour recipes.    

Nut flours from other nuts

You may ground nearly any nut to a flour-like consistency to use as a substitute for conventional high-carb flours, but it can also be used to replace almond flour in recipes if you prefer other choices.

Walnuts, hazelnuts, pecans, macadamia nuts, and pistachios are some more nuts to try. They all have their own distinct taste, with some being stronger than others, so choose your favorites depending on the flavor you want to create. Some of these flours/meals are also more difficult to come by, so purchase raw nuts and ground them yourself!

meal made from flaxseed (ground flaxseeds)

Another excellent alternative is ground flax (linseed), which is often used in keto baking. It’s a nutrient-dense seed with high levels of B1, copper, ALA (plant omega-3), and lignans. There are just 70 calories in 2 tablespoons, 5.5 grams of fat, 4 grams of total fat, 2.5 grams of protein, and only 0.5 grams of net carbohydrates since they include 2.5 grams of fiber per serving!

Flaxseed meal has a nutty and earthy flavor that works well in keto-friendly breads, muffins, cakes, and cookies. However, it is seldom used as the primary flour in baked products (although combining it with lupin flour might be a fantastic choice!). If you’re on a vegan keto diet or have an egg sensitivity, it may also be used in lieu of eggs; “flax eggs” are a popular alternative, which are produced by combining water and powdered flax to create a gel-like consistency that works well as an egg substitute.

Keep in mind that the oils in flaxseeds are very sensitive and quickly become rancid, so keep them in the fridge or freezer and grind them just before you use them.

Meal made from sunflower or pumpkin seeds (flour)

Pumpkin or sunflower seed flour are excellent keto options for individuals who have nut allergies or sensitivity. They’re high in vitamins and minerals like vitamin E, thiamine, selenium, copper, and phosphorus, but they’re also low in carbohydrates, making them ideal for a keto diet.

Pumpkin and sunflower seed flours, like nut flours, may be a little more costly, but they have a high nutritional profile, so it may be worth it. In recipes that call for almond flour, they may usually be substituted 1 for 1.

Overhead view of ground lupin flour in a white bowl.

The last word on lupin flour

If you’re searching for a flour to replace your high-carb wheat-based choices, lupin flour is one of the best possibilities. It’s gluten-free, non-GMO, rich in protein and fiber, low in starch, and packed with vitamins and minerals.

Lupin flour, like pumpkin and sunflower seed flour, is an excellent alternative for those who are allergic to nuts. While it isn’t a straight 1:1 substitute for almond flour or other high-carb flours, it is a decent choice if you want to bake while staying on the keto diet. However, like any other keto flour substitute, lupin flour will need some baking experimentation to get it right.

Have you ever used lupin flour in baking or cooking? Let us know what you prepared using lupin flour and how it came out in the comments! We’d love to hear from you!

Ground lupin flour in a white bowl with text that says "what you need to know about Lupin Flour"

The popularity of the keto diet is skyrocketing and everyone seems to be talking about it. In honor of this, we want to present our readers a little bit more information about this diet, to help you decide whether it’s something you’d like to try.. Read more about how to make lupin flour at home and let us know what you think.

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Una is a food website blogger motivated by her love of cooking and her passion for exploring the connection between food and culture. With an enthusiasm for creating recipes that are simple, seasonal, and international, she has been able to connect with people around the world through her website. Una's recipes are inspired by her travels across Mexico, Portugal, India, Thailand, Australia and China. In each of these countries she has experienced local dishes while learning about the culture as well as gaining insight into how food can be used as a bridge between different cultures. Her recipes are often creative combinations of traditional ingredients from various different cuisines blended together to create something new.