Legume Products

LEGUMES
GIName of product / foodGLUnitMass (g)Comments
LowImbo dry beans, peas and lentils<51/2 cupGI Foundation SA - Endorsed, average GL GF
LowSoya beans**, tinned or soaked and cooked <51/2 cup100High fat; mainly beneficial fats GF
LowHummus*, low fat<54 Tbs60Australian GI
LowBarlotti beans, cooked or tinned<51/2 cup100 GF
LowSugar or brown or speckled beans, soaked and cooked or tinned e.g. Crossbow, Hugo's, Imbo, Red Lion<51/2 cup100GI Foundation SA - Endorsed, GF
LowBean sprouts (mung beans)<51/2 cup75Australian GI GF
LowLentils, split or red lentils, cooked e.g. Crossbow, Imbo<51/2 cup105GI Foundation SA - Endorsed, Canadian GI GF
LowRed kidney beans, soaked and cooked or tinned<51/2 cup100 GF
LowKidney beans, white, soaked and cooked <51/2 cup100 GF
LowChick peas (or Garbanzo beans), soaked and cooked<101/2 cup100Frozen GI = 22; average nutri values GF
LowKidney beans, soaked and cooked, e.g. Crossbow, Imbo, Red Lion<101/2 cup100GI Foundation SA - Endorsed, world average GI GF
LowLentils, whole, cooked e.g. Crossbow, Imbo<51/2 cup105GI Foundation SA - Endorsed, Average USA & Canadian GI GF
LowButterbeans, soaked and cooked or tinned<51/2 cup90 GF
LowSplit peas, cooked e.g. Crossbow, Imbo<101/2 cup105GI Foundation SA - Endorsed, Canadian GI GF
LowBeans, dry, soaked and cooked or tinned<101/2 cup100Frozen GI = 18; average nutri values GF
LowBeans, mixed, soaked and cooked or tinned<101/2 cup100Calculated GI; average nutri values GF
LowCannellini (small white) beans, soaked and cooked or tinned<101/2 cup100 GF
LowHaricot beans, soaked and cooked or tinned<101/2 cup100World average GI GF
LowWhite beans, large or small, soaked and cooked<101/2 cup95 GF
LowBaked beans, Bean-a-betic, Dursots<101/2 cup135GI Foundation SA - Endorsed,
LowSplit pea mash (dhal), tinned <101/2 cup120Estimated GI GF
LowBlack eyed beans, soaked and cooked<101/2 cup100Canadian GI GF
LowChick peas (or Garbanzo beans), tinned<101/2 cup 100Canadian GI GF
LowPinto beans, canned in brine<101/2 cup100Canadian GI GF
LowBaked beans, in tomato sauce<201/2 cup135
LowBaked beans, in tomato sauce, Heinz<10scant 1/2 cup125GI Foundation SA - Endorsed,
LowBaked bean,s in tomato sauce, Wellington's<10scant 1/2 cup125GI Foundation SA - Endorsed,
LowKidney beans, tinned<101/2 cup100Canadian GI GF
LowLentils, whole, tinned<101/2 cup105Canadian GI GF
LowBaked beans in tomato sauce, Rhodes<101/2 cup135GI Foundation SA - Endorsed, GF
IntermediateBroad beans, frozen & microwaved<51/2 cup80Australian 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.

GI Foundation SA Endorsed: The product comply with health specifications and are nutritious for healthy and diabetic persons.