Legume Products

	LEGUMES				122020
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		GF
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

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.