Health benefits of lupins

Amany Abdel-Moneim , Tuesday 16 Apr 2024

These golden yellow-coloured legumes belonging to the pea family are packed with a powerful punch of nutrients that can nourish the body from the inside out



Often underrated in the realm of superfoods, lupins are gaining recognition not only for their remarkable health benefits but also for their potential skincare properties. These golden yellow-coloured legumes belonging to the pea family are packed with a powerful punch of nutrients that can nourish the body from the inside out. 

Incorporating lupins into both your diet and skincare routine is a simple and delicious holistic approach to promoting overall health and enhancing the natural beauty of your skin. Whether you enjoy them as a nutritious snack, use their flour as a gluten-free alternative in baking recipes for bread, muffins, pancakes, and other baked goods, or harness their skincare benefits in homemade masks and treatments, lupins can boast a wealth of nutrients that can nourish the body and offer a versatile and effective way to support your skin health.

From promoting heart health to supporting weight management and even enhancing skin health. 

Here are some benefits of lupins and tips for incorporating them into your diet and skincare routine:

Source of protein: 

Lupins are an excellent source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. Just one cup of cooked lupins contains approximately 25 g of protein, along with all nine essential amino acids that the body needs for muscle repair and growth. Adding lupins to your meals can help boost protein intake and support overall health and vitality.

High in fibre:

Dietary fibre plays a crucial role in digestive health, heart health, and weight management. Lupins are rich in both soluble and insoluble fibre, which helps regulate digestion, promote satiety, and lower cholesterol levels. Incorporating lupins into your diet can help keep you feeling full and satisfied while supporting a healthy digestive system.


A healthy heart:

Studies have shown that consuming lupins may have a positive impact on heart health by lowering cholesterol levels and reducing the risk of cardiovascular disease. The high fibre content in lupins helps to remove excess cholesterol from the body, while their antioxidant properties help protect against oxidative damage and inflammation. Adding lupins to your diet can help support a healthy heart and reduce the risk of heart-related conditions. 


Weight management:

Due to their high protein and fibre content, lupins can be beneficial for weight management and appetite control. Protein and fibre work together to promote feelings of fullness and satiety, reducing the likelihood of overeating and aiding in weight loss or maintenance efforts. Snacking on lupin-based foods or incorporating them into meals can help support healthy weight-management goals.



For individuals with gluten sensitivities or those following a gluten-free diet, lupins are an excellent alternative to wheat-based products. Lupins are naturally gluten-free and have a low glycemic index, meaning they cause a slower and steadier increase in blood sugar levels. This makes them suitable for individuals with diabetes or those looking to manage blood sugar levels effectively.


Hydrating and moisturising:

Lupins contain natural oils and fatty acids that help hydrate and moisturise the skin, making them an excellent ingredient for skincare products. Lupin extracts are often used in moisturisers, serums, and face masks to help lock in moisture and improve skin texture. Regular use of lupin-based skincare products can help keep your skin soft, supple, and hydrated.


Brightening and anti-aging:

The antioxidant-rich nature of lupins makes them effective in combating signs of aging and promoting a brighter, more youthful complexion. Lupin extracts help reduce the appearance of fine lines, wrinkles, and age spots by neutralising free radicals and stimulating collagen production. Incorporating lupin-based skincare products into your routine can help rejuvenate and revitalise your skin, revealing a radiant and age-defying glow.


Lupin facemask recipe:

You can harness the skincare benefits of lupins by creating your own face mask at home.

In a small bowl, combine two tablespoons of cooked and mashed lupins, one tablespoon of honey, and one teaspoon of yoghurt until well mixed. Apply the mixture to clean, dry skin, avoiding the eye area. Leave the mask on for 15 to 20 minutes, then rinse off with warm water. Follow up with your favourite moisturiser for added hydration. Repeating this mask once or twice a week can help nourish, hydrate, and rejuvenate your skin, leaving it looking and feeling refreshed and revitalised.

* A version of this article appears in print in the 18 April, 2024 edition of Al-Ahram Weekly

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