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Lupin
CARBS
16g
PROTEINS
36g
FATS
10g
Quantity: 100g
Glycemic Index: 15
Glycemic Load: 2.4
Fiber: 30g
Key Nutrients: Protein, dietary fiber, and essential amino acids
Health Impact: Due to its low carbohydrate content and high protein, lupin has a minimal impact on blood sugar levels and supports sustained energy release.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load, and monitor blood glucose to adjust as necessary.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that can help slow carbohydrate absorption and stabilize blood sugar.
- Spinach – Low in carbs and high in fiber, aiding in overall blood sugar management.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein that helps maintain muscle mass and supports stable blood sugar levels.
- Salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity and reduce inflammation.
🥄 Smart Substitutes
- Almond flour – Lower in carbs and higher in nutrients compared to traditional flours, helping to manage blood sugar levels.
- Chia seeds – High in fiber and omega-3 fatty acids, which can help stabilize blood sugar.
- Flaxseed – Provides a good source of fiber and healthy fats, aiding in blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low glycemic index.
- 30–60 min: Slow, steady digestion helps prevent significant blood sugar spikes.
- 2–3 hr: Continued stable blood sugar levels due to high fiber content.
— BCDF community member
🧠 Lowering Impact Tip
Consume lupin with a source of healthy fats or alongside a low-carb meal to further reduce the glycemic response.
🤔 FAQs about Lupin
How does lupin flour compare to wheat flour in terms of carbohydrate content?
Lupin flour is significantly lower in carbohydrates than wheat flour, making it a preferred choice for those managing diabetes.
Can lupin be used in baking?
Yes, lupin can be used in baking as a low-carb alternative to traditional flours, helping to reduce the overall carbohydrate content of baked goods.
Download the Full Metabolic Intelligence Report (PDF)
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