Recipe: Black Soybean & Lupin Flour Fritters with Yogurt Dip, 1 g Net Carbs per Fritter

I adapted this recipe from Gordon Ramsay’s Ultimate Cookery Course (book, video). To make it low-carb, more convenient, and improve the taste, I made the following modifications:

Substituted lupin flour for all-purpose flour
Substituted black soybeans for corn
Substituted almond milk for milk and increased quantity to compensate for greater water absorption of the lupin flour
Added garlic powder
Replaced fresh herbs and spices with dried
Increased amount of chile

I’m really happy with how this came out. The fritters are crunchy on the outside and soft/creamy on the inside and the black soybeans provide a nice texture and flavor contrast. The yogurt sauce is great as well, giving an extra spicy “kick”.

The recipe is also quite customizable. You can modify the seasonings and fillings to whatever you like. In the future, I plan to try combining the black soybeans with baby corn and/or okra to get a more complex set of flavors.

Note: In case there’s a concern about the blood sugar impact of the Lupin flour, from testing my blood sugar, I only need an extra 0.5u of insulin when I eat this compared with my normal dinner (300g meat, 150g low-carb vegetable).

Hope you enjoy it!

– QD

Black Soybean and Lupin Flour Fritters

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Prep Time 10

Cook Time 6

Total Time 16

Servings fritters

Calories 66 kcal

Ingredients

Fritters

100 g lupin flour
½ tsp baking powder
½ tsp chili powder (or 1 fresh chili)
2 tsp ground coriander (or 2 tbsp fresh, chopped)
salt & pepper, to taste
1 egg
160 g almond milk
15 g olive oil
2 spring onions, finely sliced
250 g black soybeans

Yogurt Sauce

250 g plain yogurt (I use Two Good brand)
1 tsp chili powder (or 2 fresh chilis)
30 g lemon juice
1 tbsp ground coriander (or 3 tbsp. fresh, chopped)

Instructions

Fritters

Whisk together lupin flour, baking powder, chile powder, coriander, salt, and pepper.
Add the egg and almond milk and mix until smooth. Add olive oil and mix again until homogeneous.
Add black soybeans and spring onions into the batter and mix until combined.
Pan fry in olive oil over medium heat until golden brown, ~3 minutes per side.
Serve warm with yogurt dip.

Yogurt Dip

Mix together all ingredients, tasting and seasoning as necessary.

Notes

0.8g net carbs per fritter.

Yogurt dip is 133 cal, 3.3 fat, 5 g carb, 20 g protein for the whole recipe. Amount per fritter depends on how much you use.

Nutrition information calculated by adding up macros of the individual ingredients.

Nutrition

Serving: 1fritterCalories: 66kcalCarbohydrates: 6.5gProtein: 7.7gFat: 2.8gFiber: 5.8g

Tried this recipe?Let us know how it was in the comments

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Effect of Food Ingredients on Blood Glucose: Dissolved Glucose

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This self-experiment is being done as part of the Keating Memorial Self-Research Project. A couple of other people from the Open Humans community are also running the same experiments. If you’re interested in joining in, let me know in the comments or send me a PM.

This post is an update on my experiments measuring the effect of food ingredients on blood sugar.

Plan:

Design experiments and solicit feedback: blog, Reddit, OpenHumans
Calibrate continuous blood glucose meter: started 2/18, report tbd. (probably 3/16)
Establish fasting baseline & determine time of day for experiments: Complete
Food effect measurements
- Dissolved glucose: Complete (this post)
- Allulose: starting 3/9

The analysis & calibration of the data from my CGM is more complicated than I expected, though extremely interesting. It’s going to take me another week or two to get it written up. In the meantime, I have the results from the first ingredient, dissolved glucose.

Summary

Dissolved glucose raises my blood sugar by 6.7 mg/dL/gglucose, with the peak occurring from 45-75 min. after ingestion.
Results are extremely linear with amount consumed, with a slightly better fit when using incremental area under the curve (iAUC) vs. the peak increase (R2 = 0.988 vs. 0.983).

Details

Purpose

To quantify the effect of ingestion of dissolved glucose on my blood sugar.

Design/Methods

Procedure. From 7 pm the day before through 4:30p the day of experiment, no food or calorie-containing drinks were consumed and no exercise was performed. Non-calorie-containing drinks were consumed as desired (water, caffeine-free tea, and decaffeinated coffee). At ~12 pm, glucose was dissolved in 475 mL of water and ingested as rapidly as comfortable. BGM measurements were then taken approximately every 15 min. for 2 h or until blood glucose had returned to baseline, whichever was longer.

Measurements. Blood glucose was measured using a FreeStyle Libre flash glucose monitor and a FreeStyle Freedom Lite glucose meter with FreeStyle lancets & test strips. No special precautions were taken to clean the lancing site before measurement. To take a sample, the lancing devices was used to pierce the skin at an ~45 deg. angle from the finger. Blood was then squeezed out by running the thumb and pointer finger of the opposite hand from the first knuckle to the lancing site of the finger. Blood was then wicked into a test strip that had been inserted into the meter and the glucose reading was recorded.

Data Processing & Visualization. iAUC was calculated using the trapezoid method (see data spreadsheet for details). Data was visualized using Tableau.

Medication. I took my normal morning and evening medication, but did not dose for the glucose.

Data

Link

Results & Discussion

**Figure 1.** Change in blood glucose vs. time.

Change in blood glucose as a function of time is shown in Figure 1. Qualitatively, upon ingestion I observe an increase in blood glucose, with the magnitude and time to peak increasing with increasing amount of glucose. In all cases, my blood glucose returned to baseline within 135 min.

**Figure 2.** Maximum blood glucose increase and iAUC vs. glucose consumed. The line is the best linear fit to the data.

To better quantify the impact of glucose on my blood glucose, I plotted the maximum increase in blood glucose and the iAUC of blood glucose (incremental area under the curve) vs. glucose consumed. As shown in Figure 2, both measures were extremely linear vs. amount consumed, with a slightly better fit when using incremental area under the curve (iAUC) (R2 = 0.988 vs. 0.983). However, in both cases there was a large negative intercept, suggesting either a background drop in blood sugar or a non-linear effect that would show up with a wider range of amounts.

Conclusion & Next Experiments

Based on the both the repeatability and linearity of the data, my experimental protocol appears to be working well. This week, I will try the first of the low-carb ingredients, Allulose.

– QD

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Recipe: 1.6g Net Carb French Toast

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u/Trap-Lord on Reddit recommended Chompie’s low-carb bread, so I got some from Amazon to try. It’s crazy expensive ($14/loaf), but extremely good. Taste and texture are close to regular bread (slightly more sour, slightly more spongy), but it toasts almost perfectly.

I’ve been experimenting with different ways of using it and wanted to share the results. After just making plain toast, my first attempt was French Toast. This used to be one of my favorite breakfasts. I haven’t been able to have this since going low carb 9 years ago, so I was excited to try it out.

It turnout out really good, crispy on the outside, creamy in the middle, taste similar to how I remember. The only thing I didn’t love was the syrup. I used Pyure brand. It was ok, but too thin and not strong enough maple flavor.

Does anyone have a recommendation for a good low-carb maple syrup? If so, please let me know in the comments.

Hope you enjoy it!

– QD