Legume Products

IMBObanner2018

LEGUMES122020
GIName of product / foodGLUnitMass (g)Comments
LowImbo dry beans, peas and lentils<51/2 cupGIFSA & DSA; average GLGF
LowImbo soup mix, dry (wheat/barley, beans, lentils, etc.<5ΒΌ cup50GIFSA & DSA
LowSoya beans**, tinned<51/2 cup100High fat; mainly beneficial fatsGF
LowSoya beans**, soaked and cooked<51/2 cup100High fat; mainly beneficial fatsGF
LowHummus*, low fat<54 Tbs60Australian GI
LowBarlotti beans, cooked or tinned<51/2 cup100GF
LowSugar or brown or speckled beans, soaked and cooked or tinned e.g. Crossbow, Hugo's, Imbo, Red Lion<51/2 cup100GIFSA & DSAGF
LowBean sprouts (mung beans)<51/2 cup75Australian GIGF
LowLentils, split or red lentils, cooked e.g. Crossbow, Imbo<51/2 cup105GIFSA & DSA; Canadian GIGF
LowRed kidney beans, soaked and cooked or tinned<51/2 cup100GF
LowKidney beans, white, soaked and cooked, e.g. Crossbow, Imbo<51/2 cup100GIFSA & DSAGF
LowChick peas (or Garbanzo beans), soaked and cooked<101/2 cup100Frozen GI = 22; average nutri valuesGF
LowKidney beans, soaked and cooked, e.g. Crossbow, Imbo, Red Lion<51/2 cup100GIFSA & DSA; world average GIGF
LowLentils, whole, cooked, e.g. Crossbow, Imbo<51/2 cup105GIFSA & DSA; average USA & Canadian GI GF
LowButterbeans, soaked and cooked or tinned<51/2 cup90GF
LowSplit peas, cooked, e.g. Crossbow, Imbo<51/2 cup105GIFSA & DSA; Canadian GIGF
LowBeans, dry, soaked and cooked or tinned<101/2 cup100Frozen GI = 18; average nutri valuesGF
LowBeans, mixed, soaked and cooked or tinned<101/2 cup100Calculated GI; average nutri valuesGF
LowCannellini (small white) beans, soaked and cooked or tinned<51/2 cup100GF
LowHaricot beans, soaked and cooked or tinned<101/2 cup100World average GIGF
LowWhite beans, large, soaked and cooked<51/2 cup90GF
LowWhite beans, small, soaked and cooked or tinned<51/2 cup100GF
LowBaked beans, Bean-a-betic, Dursots<101/2 cup135GIFSA & DSA
LowSplit pea mash (dhal), tinned <101/2 cup120Estimated GIGF
LowBlack eyed beans, soaked and cooked<101/2 cup100Canadian GIGF
LowChick peas (or Garbanzo beans), tinned<101/2 cup 100Canadian GIGF
LowPinto beans, canned in brine<101/2 cup100Canadian GIGF
LowBaked beans, in tomato sauce<201/2 cup135
LowBaked beans in tomato sauce, lite, Koo<101/3 tin137Estimated GI; GIFSA & DSA GF
LowBaked beans, in tomato sauce, Wellington's<10scant 1/2 cup125GIFSA & DSA
LowKidney beans, tinned<101/2 cup100Canadian GIGF
LowLentils, whole, tinned<101/2 cup105Canadian GIGF
LowBaked beans in tomato sauce, Rhodes<101/2 cup135GIFSA & DSA GF
MediumBroad beans, frozen & microwaved<51/2 cup80Australian GIGF

Get The South African Glycemic Index & Load Guide for comprehensive explanations, GI-lists, GL-values and the fibre, fat, protein and Kj-values.

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
One of the services that we render as the GI Foundation, is to determine the GI of food products. Food companies are welcome to contact us for more information.
The products marked by an * are high in fat.
GF – means gluten free.
GI Foundation SA Endorsed: The product comply with health specifications and are nutritious for healthy and diabetic persons.

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