Legumes
532 foods
Every food on this list is ranked by its glycemic load per 100 g, lowest first, so the best choices for blood sugar come first. Open a food for the portion-based load, nutrition facts and alternatives.
Sorted by glycemic load per 100 g, lowest first.
Pea protein milk (dairy alternative) Low GI 25 GL 0.3 / 100 g 8/10 
High-protein tofu Low GI 15 GL 0.3 / 100 g 8/10 
Pan-Fried Natural Tofu in Olive Oil Low GI 15 GL 0.4 / 100 g 8/10 
Baked firm tofu with herbs and spices Low GI 15 GL 1 / 100 g 8.5/10 
Basil tofu Low GI 15 GL 1 / 100 g 8/10 Black soybean salad Low GI 15 GL 1 / 100 g 9/10 
Black soybeans Low GI 15 GL 1 / 100 g 9/10 
Blended silken tofu (dairy-free sour cream alternative) Low GI 15 GL 1 / 100 g 8/10 
Classic Hummus Low GI 6 GL 1 / 100 g 8/10 Cooked tofu Low GI 15 GL 1 / 100 g 8/10 
Dried tofu skin Low GI 15 GL 1 / 100 g 9/10 
Extra Firm Tofu Strips Low GI 15 GL 1 / 100 g 8/10 Fermented tempeh (replacing tofu) in broth-based curry Low GI 15 GL 1 / 100 g 8/10 Fermented tofu Low GI 15 GL 1 / 100 g 7/10 
Firm Tofu Low GI 15 GL 1 / 100 g 8.5/10 
Firm Tofu Low GI 15 GL 1 / 100 g 9/10 
Firm Tofu Low GI 15 GL 1 / 100 g 8/10 Firm tofu braised with fresh mushrooms and aromatics Low GI 15 GL 1 / 100 g 8/10 
Firm tofu, seasoned and grilled or baked Low GI 15 GL 1 / 100 g 9/10 
Fresh soy sprouts Low GI 15 GL 1 / 100 g 8/10 
Fresh yuba Low GI 15 GL 1 / 100 g 9/10 
Fried tofu pouch Low GI 15 GL 1 / 100 g 5/10 
Garlic lemon hummus Low GI 6 GL 1 / 100 g 9/10 
Grilled Tofu Low GI 15 GL 1 / 100 g 8/10 Hemp-based yogurt alternative Low GI 25 GL 1 / 100 g 7/10 Homemade hummus with extra virgin olive oil Low GI 6 GL 1 / 100 g 8/10 Liquid soy protein concentrate (no salt or preservatives) Low GI 20 GL 1 / 100 g 8/10 Liquid soy protein concentrate (non-GMO) Low GI 20 GL 1 / 100 g 7/10 
Low-sodium fermented or marinated tofu Low GI 15 GL 1 / 100 g 9/10 Miso soup (with dashi) Low GI 15 GL 1 / 100 g 7/10 Miso-marinated tofu Low GI 15 GL 1 / 100 g 7/10 
Negima nabe with tofu (plant-based protein, less sodium) Low GI 20 GL 1 / 100 g 8/10 Organic firm tofu with roasted kale and hemp/pumpkin seeds Low GI 15 GL 1 / 100 g 9/10 
Pan-Fried Tempeh Strips Low GI 15 GL 1 / 100 g 9/10 
Pea or soy protein shell Low GI 25 GL 1 / 100 g 5/10 
Pea protein Low GI 15 GL 1 / 100 g 6/10 
Pea protein and cocoa shake (with water or unsweetened milk alternative) Low GI 20 GL 1 / 100 g 8/10 
Pea Protein Isolate Low GI 20 GL 1 / 100 g 6/10 
Plant-based parmesan-style tofu crumble Low GI 15 GL 1 / 100 g 7/10 
Reduced sodium miso soup broth Low GI 25 GL 1 / 100 g 8/10 
Regular Tofu Low GI 15 GL 1 / 100 g 8.5/10 
Romano beans Low GI 15 GL 1 / 100 g 10/10 
Seasoned crumbled tofu (cheese alternative) Low GI 15 GL 1 / 100 g 7.5/10 
Silken Tofu Low GI 15 GL 1 / 100 g 8/10 
Silken tofu herb spread Low GI 15 GL 1 / 100 g 8/10 
Smoked Tempeh Low GI 15 GL 1 / 100 g 7/10 
Smoked tofu Low GI 20 GL 1 / 100 g 6/10 
Smoked Tofu Low GI 15 GL 1 / 100 g 8/10 
Soft Tofu Low GI 15 GL 1 / 100 g 8/10 Sojade Skyr Low GI 25 GL 1 / 100 g 8/10 
Soy cream Low GI 30 GL 1 / 100 g 8/10 
Soy protein Low GI 20 GL 1 / 100 g 6/10 
Soy skyr Low GI 25 GL 1 / 100 g 8.5/10 
Soy yogurt (unsweetened, plant-based) Low GI 20 GL 1 / 100 g 8/10 
Soy-based yogurt alternative (plain, unsweetened) Low GI 20 GL 1 / 100 g 9/10 
Sprouted soybeans Low GI 15 GL 1 / 100 g 9/10 
Steamed tempeh Low GI 15 GL 1 / 100 g 8.5/10 
Steamed tofu Low GI 15 GL 1 / 100 g 8/10 Stir-fried tofu with bok choy and spices Low GI 15 GL 1 / 100 g 8/10 
Sugar snap peas Low GI 15 GL 1 / 100 g 9/10 
Tempeh Low GI 15 GL 1 / 100 g 9/10 
Tempeh Bacon Low GI 15 GL 1 / 100 g 8/10 Tempeh lightly browned in avocado oil Low GI 15 GL 1 / 100 g 8/10 Tempeh slices marinated in herbs and spices, then baked Low GI 15 GL 1 / 100 g 8/10 
Tofu and broccoli filling Low GI 20 GL 1 / 100 g 9/10 
Tofu and Maitake Sticks Low GI 15 GL 1 / 100 g 9/10 
Tofu cutlet Low GI 15 GL 1 / 100 g 7/10 
Tofu mixed with herbs Low GI 15 GL 1 / 100 g 8/10 Tofu nori wrap Low GI 15 GL 1 / 100 g 7/10 Tofu rosso Low GI 15 GL 1 / 100 g 7/10 Tofu sausage Low GI 20 GL 1 / 100 g 6/10 
Tofu scramble Low GI 20 GL 1 / 100 g 8/10 
Tofu strips (air-fried, minimal oil) Low GI 15 GL 1 / 100 g 8/10 
Tofu-based plant cheese alternative Low GI 20 GL 1 / 100 g 7/10 
Unflavored Unsalted Tempeh Low GI 15 GL 1 / 100 g 9/10 
Unsweetened Low-Sodium Hummus Low GI 6 GL 1 / 100 g 8/10 Unsweetened soy cooking cream Low GI 25 GL 1 / 100 g 6/10 
White Tofu Low GI 15 GL 1 / 100 g 9/10 
Whole edamame beans, lightly salted and steamed Low GI 15 GL 1 / 100 g 9/10 
Winged Beans Low GI 15 GL 1 / 100 g 9/10 Yardlong bean Low GI 15 GL 1 / 100 g 9/10 Boiled green bean Low GI 30 GL 2 / 100 g 9/10 Boiled lupin beans Low GI 15 GL 2 / 100 g 9/10 
Boiled peanut in shell Low GI 14 GL 2 / 100 g 8/10 Chickpea protein Low GI 25 GL 2 / 100 g 7/10 
Chickpea-based hummus with mustard and spices Low GI 10 GL 2 / 100 g 7/10 
Edamame dip (with lemon juice and herbs) Low GI 20 GL 2 / 100 g 9/10 
Fermented tempeh sausage crumble Low GI 20 GL 2 / 100 g 7/10 
Homemade miso soup with reduced-sodium miso paste and edamame Low GI 25 GL 2 / 100 g 8/10 
Hummus-based creamy salad dressing Low GI 20 GL 2 / 100 g 7/10 Lupin beans Low GI 15 GL 2 / 100 g 9/10 Lupin-based yogurt alternative Low GI 35 GL 2 / 100 g 6/10 
Lupini beans mix Low GI 15 GL 2 / 100 g 8/10 Moong sprouts Low GI 25 GL 2 / 100 g 10/10 Natto with kimchi Low GI 25 GL 2 / 100 g 8/10 
Plant-based chicken Low GI 35 GL 2 / 100 g 6/10 
Plant-based sausage (soy protein) Low GI 30 GL 2 / 100 g 6/10 
Red pepper hummus Low GI 15 GL 2 / 100 g 8/10 Reduced fat hummus Low GI 15 GL 2 / 100 g 7/10 Roasted tempeh Low GI 20 GL 2 / 100 g 9/10 
