Endorsement Specifications: Legumes & Textured Vegetable Protein

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.<5¼ 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

Compiled by Liesbet Delport RD (SA) and Gabi Steenkamp RD (SA)

References:

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