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.

Generally, you can substitute lupin flour for all-purpose flour in most recipes, but it's not a one-to-one substitution. Depending on the recipe, you might need to adjust the amount of liquid or add more binding agents, as lupin flour tends to absorb more liquid than regular flour.

Some people find that using 100% lupin flour in a recipe can cause a bitter aftertaste. Mixing it with other nut flours helps. Mildly sweet and nutty. Those who are used to eating baked goods made with all-purpose flour will easily notice the nutty flavor of almond flour.

Using this flour lightens the dough which allows it to rise just as high as normal white bread. So it's every bit as tasty as regular bread you'd buy at the store, but each slice of this low carb yeast bread has just 5g net carbs. So three cheers for Lupin flour sandwich bread!

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.

Lowers blood sugar: Lupin flour has a low glycemic index, which means it does not cause a rapid rise in blood sugar levels. This makes it a good choice for people with diabetes or those who are trying to manage their blood sugar levels.

White lupine and other lupine species contain small amounts of lectins compared to other vegetables, such as soybeans [30,33].

Lupin is also high in dietary fibre, an essential part of a healthful diet. Fibre is crucial for keeping the gut healthy and reducing the risk of chronic health conditions. Among its many health benefits are protection against heart disease, better gut health, reduced diabetes risk, and weight management.

A great substitute for chickpea flour is soy flour (full fat) or lupin flour.

Anti-inflammatory properties: Recent studies have hinted that the proteins in lupin beans may help to fight against inflammation, assisting with diseases like cardiovascular disease, diabetes, and hypertension⁵. Pre-biotic: As they say – “gots to care for the guts” (trust us, they say that.

Does lupin flour make you gassy? ›

Legumes like lupin are somewhat notorious for causing gas and bloating. This is because they contain a type of carbohydrate the human body lacks the enzyme to break down. Canned beans tend to have less of this carbohydrate due to how they're cooked. Soaking beans overnight, rinsing, and cooking in fresh water may help.

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.

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

Some think they have to ditch bread to go low-carb, but we're here to let you know that's just not the case. And it doesn't get much easier than low-carb lupin flour bread that can be made in just 60 seconds.

Coconut flour

Next to almond flour, it's one of the most popular and commonly used keto flours. A 2-tablespoon (15-gram) serving provides 9 grams of total carbs and 4 grams of net carbs ( 4 ).

Australian Sweet Lupin flour has a neutral and somewhat starchy taste. However, its texture is very similar to wheat flour, which makes it a great substitute for baking. It is also fluffy, airy, and far less dense than most keto flours.

If you're looking for a gluten-free, high-protein alternative to all-purpose flour, lupin flour may be a good option for you. However, if you're looking for a versatile flour that's easy to work with, all-purpose flour may be a better choice.

Chickpea flour has a pretty impressive 5g of fiber per ¼ cup, but lupin flour almost doubles that at 9 grams per ¼ cup. This flour is made from sweet lupin beans, a legume related to the peanut. It also is relatively low in carbohydrates compared to other legume flours!