Legume Products
| GI | Name of product / food | GL | Unit | Mass (g) | Comments | GF |
|---|---|---|---|---|---|---|
| Low | Imbo soup mix, dry (wheat/barley, beans, lentils, etc. | <5 | 1/4 cup | 50 | GIFSA & DSA | |
| Low | Imbo dry beans, peas and lentils | <5 | 1/2 cup | GIFSA & DSA; average GL | GF | |
| 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, Imbo, Pride, Red Lion | <5 | 1/2 cup | 100 | GIFSA & DSA (Imbo, Pride, Red Lion) | GF |
| Low | Bean sprouts (mung beans) | <5 | 1/2 cup | 75 | Australian GI | GF |
| Low | Red kidney beans, soaked and cooked or tinned | <5 | 1/2 cup | 100 | GF | |
| Low | Lentils, split or red lentils, cooked e.g. Crossbow, Imbo | <5 | 1/2 cup | 105 | GIFSA & DSA (Imbo); Canadian GI | GF |
| Low | Kidney beans, soaked and cooked, e.g. Crossbow, Imbo, Red Lion | <5 | 1/2 cup | 100 | GIFSA & DSA (Imbo); world average GI | GF |
| Low | Chick peas (or Garbanzo beans), soaked and cooked | <10 | 1/2 cup | 100 | Frozen GI = 22; average nutri values | GF |
| Low | Lentils, whole, cooked, e.g. Crossbow, Imbo | <5 | 1/2 cup | 105 | GIFSA & DSA (Imbo); 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 (Imbo); Canadian GI | GF |
| Low | Cannellini (small white) beans, soaked & cooked or tinned | <5 | 1/2 cup | 100 | 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 | Beans, dry, mixed, soaked and cooked or tinned | <10 | 1/2 cup | 100 | Calculated GI; average nutri values | GF |
| Low | Beans, dry, soaked and cooked or tinned | <10 | 1/2 cup | 100 | Frozen GI = 18; average nutri values | GF |
| Low | Haricot beans, soaked and cooked or tinned | <10 | 1/2 cup | 100 | World average GI | GF |
| 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, lite, Koo | <10 | 1/3 tin | 137 | Estimated GI | GF |
| Low | Baked beans, in tomato sauce, Wellington's | <10 | 1/2 cup | 135 | ||
| Low | Lentils, whole, tinned | <10 | 1/2 cup | 105 | Canadian GI | GF |
| Low | Kidney beans, tinned | <10 | 1/2 cup | 100 | 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 |
| Medium | Samp and beans, cooked | <20 | 1/2 cup | 100 | Estimated 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.
