Legume Products
LEGUMES | |||||
GI | Name of product / food | GL | Unit | Mass (g) | Comments |
Low | Imbo dry beans, peas and lentils | <5 | 1/2 cup | GI Foundation SA - Endorsed, average GL GF | |
Low | Soya beans**, tinned or 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 | GI Foundation SA - Endorsed, 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 | GI Foundation SA - Endorsed, Canadian GI GF |
Low | Red kidney beans, soaked and cooked or tinned | <5 | 1/2 cup | 100 | GF |
Low | Kidney beans, white, soaked and cooked | <5 | 1/2 cup | 100 | 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 | <10 | 1/2 cup | 100 | GI Foundation SA - Endorsed, world average GI GF |
Low | Lentils, whole, cooked e.g. Crossbow, Imbo | <5 | 1/2 cup | 105 | GI Foundation SA - Endorsed, 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 | <10 | 1/2 cup | 105 | GI Foundation SA - Endorsed, 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 | <10 | 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 or small, soaked and cooked | <10 | 1/2 cup | 95 | GF |
Low | KOO Baked beans in Tomato sauce | <10 | 1/2 cup | 135 | GI Foundation SA - Endorsed, |
Low | Baked beans, Bean-a-betic, Dursots | <10 | 1/2 cup | 135 | GI Foundation SA - Endorsed, |
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, Heinz | <10 | 1/2 cup | 125 | GI Foundation SA - Endorsed, |
Low | Baked beans in tomato sauce, Wellington's | <10 | 1/2 cup | 125 | GI Foundation SA - Endorsed, |
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 | GI Foundation SA - Endorsed, GF |
Intermediate | Broad beans, frozen & microwaved | <5 | 1/2 cup | 80 | Australian GI GF |
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.



