Legume Products
The GI (Glycemic Index) & GL (Glycemic Load) table for legume to help make a better choice when choosing legume products.
| GI | Name of product / food | GL | Unit | Mass (g) | Comments |
|---|---|---|---|---|---|
| Low | Imbo dry beans, peas and lentils | <5 | 1/2 cup | GIFSA & DSA; average GL, GF |
|
| Low | Imbo soup mix, dry (wheat/barley, beans, lentils, etc. | <5 | ¼ cup | 50 | GIFSA & DSA |
| Low | Soya beans**, tinned | <5 | 1/2 cup | 100 | High fat; mainly beneficial fats, GF |
| Low | Soya beans**, soaked and cooked | <5 | 1/2 cup | 100 | High fat; mainly beneficial fats, GF |
| Low | Hummus*, low fat | <5 | 4 Tbs | 60 | Australian GI |
| Low | Barlotti beans, cooked or tinned | <5 | 1/2 cup | 100 | GF |
| Low | Sugar or brown or speckled beans, soaked and cooked or tinned e.g. Crossbow, Hugo's, Imbo, Red Lion | <5 | 1/2 cup | 100 | GIFSA & DSA, GF |
| Low | Bean sprouts (mung beans) | <5 | 1/2 cup | 75 | Australian GI, GF |
| Low | Lentils, split or red lentils, cooked e.g. Crossbow, Imbo | <5 | 1/2 cup | 105 | GIFSA & DSA; Canadian GI, GF |
| Low | Red kidney beans, soaked and cooked or tinned | <5 | 1/2 cup | 100 | |
| Low | Kidney beans, white, soaked and cooked, e.g. Crossbow, Imbo | <5 | 1/2 cup | 100 | GIFSA & DSA, GF |
| Low | Chick peas (or Garbanzo beans), soaked and cooked | <10 | 1/2 cup | 100 | Frozen GI = 22; average nutri values, GF |
| Low | Kidney beans, soaked and cooked, e.g. Crossbow, Imbo, Red Lion | <5 | 1/2 cup | 100 | GIFSA & DSA; world average GI, GF |
| Low | Lentils, whole, cooked, e.g. Crossbow, Imbo | <5 | 1/2 cup | 105 | GIFSA & DSA; average USA & Canadian GI, GF |
| Low | Butterbeans, soaked and cooked or tinned | <5 | 1/2 cup | 90 | GF |
| Low | Split peas, cooked, e.g. Crossbow, Imbo | <5 | 1/2 cup | 105 | GIFSA & DSA; Canadian GI, GF |
| Low | Beans, dry, soaked and cooked or tinned | <10 | 1/2 cup | 100 | Frozen GI = 18; average nutri values, GF |
| Low | Beans, mixed, soaked and cooked or tinned | <10 | 1/2 cup | 100 | Calculated GI; average nutri values, GF |
| Low | Cannellini (small white) beans, soaked and cooked or tinned | <5 | 1/2 cup | 100 | GF |
| Low | Haricot beans, soaked and cooked or tinned | <10 | 1/2 cup | 100 | World average GI, GF |
| Low | White beans, large, soaked and cooked | <5 | 1/2 cup | 90 | GF |
| Low | White beans, small, soaked and cooked or tinned | <5 | 1/2 cup | 100 | GF |
| Low | Baked beans, Bean-a-betic, Dursots | <10 | 1/2 cup | 135 | GIFSA & DSA |
| Low | Split pea mash (dhal), tinned | <10 | 1/2 cup | 120 | Estimated GI, GF |
| Low | Black eyed beans, soaked and cooked | <10 | 1/2 cup | 100 | Canadian GI, GF |
| Low | Chick peas (or Garbanzo beans), tinned | <10 | 1/2 cup | 100 | Canadian GI, GF |
| Low | Pinto beans, canned in brine | <10 | 1/2 cup | 100 | Canadian GI, GF |
| Low | Baked beans, in tomato sauce | <20 | 1/2 cup | 135 | |
| Low | Baked beans in tomato sauce, lite, Koo | <10 | 1/3 tin | 137 | Estimated GI; GIFSA & DSA, GF |
| Low | Baked beans, in tomato sauce, Wellington's | <10 | scant 1/2 cup | 125 | GIFSA & DSA |
| Low | Kidney beans, tinned | <10 | 1/2 cup | 100 | Canadian GI, GF |
| Low | Lentils, whole, tinned | <10 | 1/2 cup | 105 | Canadian GI, GF |
| Low | Baked beans in tomato sauce, Rhodes | <10 | 1/2 cup | 135 | GIFSA & DSA, GF |
| Medium | Broad beans, frozen & microwaved | <5 | 1/2 cup | 80 | Australian GI, GF |
A true Low GI food releases glucose slowly and steadily into the bloodstream without overstimulating the pancreas to produce too much insulin. A High GI food, on the other hand, causes a sudden, large increase in blood glucose, resulting to either hyperglycaemia in Diabetics or hypoglycaemia in hypoglycaemics. GI of Glucose = 100
The products marked by an * are high in fat.
GF – means gluten free.
