Lupin Flour Pie Crust - Keto & Low Carb Vegetarian Recipes (2024)

FAQs

Is lupin flour OK for keto? ›

Yes, lupin flour is keto friendly! It's a somewhat new keto friendly flour that's low carb and creates an amazing texture for your breads and cookies. This flour made with lupin beans is low in carbohydrates while being high in protein and fiber.

Not only is lupin flour naturally gluten-free, making it an excellent option for those with gluten sensitivity or celiac disease, but it also comes with an impressive nutritional profile that outshines other low carb options like almond flour and coconut flour.

While lupin flour can be used as a substitute for all-purpose flour in many recipes, it has a denser texture and bitter flavor. I recommend only replacing up to 50% of all-purpose flour for the best results.

Lupina Premium Lupin Flour (0.25 cup) contains 12g total carbs, 1g net carbs, 2g fat, 12g protein, and 74 calories.

The most common adverse effects are gas, bloating, and stomach pain. Lupin is LIKELY UNSAFE when products with toxic levels of alkaloids (sometimes called bitter lupin) are used. They can cause many adverse effects which can lead to breathing problems and death.

This flour is a good source of protein, dietary fiber, vitamins, and minerals, and it has several health benefits. Here are some of the health benefits of lupin flour: Lowers blood sugar: Lupin flour has a low glycemic index, which means it does not cause a rapid rise in blood sugar levels.

Almond flour and coconut flour are the most commonly used for baking, and high fiber additions like lupin flour, chia flour, flaxseed meal, psyllium husk powder, and oat fiber can be added to them to improve the texture and taste of baked foods.

Almond Flour

Almond flour is a widely used alternative to wheat flour for cooking and baking. This is especially true for individuals who follow not just a keto diet, but also a paleo diet. Made from ground almonds, it's rich in vitamin E. Two tablespoons provide 1g net carbs, 7g fat, and 3g protein (*).

One of the main benefits of lupin flour is its high protein content. Protein is essential for building and repairing tissues, as well as maintaining a healthy metabolism. Lupin flour contains up to 40% protein, making it a great alternative for those who are looking to increase their protein intake.

Combine with other flours: Lupin flour has a slightly nutty flavor and a dense texture, so it's best to combine it with other flours when baking. You can use it in combination with almond flour, coconut flour, or other gluten-free flours to create a blend that works well for your recipes.

What does lupin taste like? ›

Originally, all lupini beans were very bitter and required extensive soaking to remove the bitterness and make them safe to eat due to their toxicity. More recent varieties — classified as “sweet” — are less bitter and require less soaking. Lupini beans originated in the Middle East and date back before Ancient Rome.

Oxalate Contents The oxalate contents are shown in Fig. 4. The greatest value was found in chestnut flour, with a value of 0.00348 ± 0.01 g/100g. On the other hand, lupin flour presented the lowest value (0.0012± 0.49 g/100g), showing the other flours similar values.

Lupin contains negligble amounts of Tripsin inhibitors, is low in lectins and saponins and low in phytic acid. However, be aware, the allergy profile of lupin is the same as other legumes and has been recently classified by Food Standards Australia as an allergen.

Either almond flour or coconut flour can also serve as a lupin flour substitute depending on whether you need more fat or what your recipe calls for. But, overall, these flours are keto-friendly, gluten-free, and are great wheat flour alternatives.

Almond flour is often considered the keto “all-purpose” flour. Generally, you can use almond flour at a 1:1 ratio with regular flour.