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.
Salted seitan Low GI 35 GL 2 / 100 g 7/10 
Smoky chipotle hummus Low GI 10 GL 2 / 100 g 9/10 
Snap peas Low GI 22 GL 2 / 100 g 9.2/10 
Soy chorizo Low GI 35 GL 2 / 100 g 7.5/10 
Soy kebab Low GI 35 GL 2 / 100 g 6/10 Soy mince Low GI 25 GL 2 / 100 g 8/10 Soy sausages Low GI 30 GL 2 / 100 g 5/10 Sprouted gram Low GI 25 GL 2 / 100 g 9/10 Tempeh rendang Low GI 20 GL 2 / 100 g 7/10 Tofu and vegetable patty Low GI 25 GL 2 / 100 g 8/10 Tofu kabanos Low GI 35 GL 2 / 100 g 5/10 
Tofu singapore style Low GI 25 GL 2 / 100 g 7/10 
Tofu stir-fried with non-starchy vegetables in light, low-sugar sauce Low GI 20 GL 2 / 100 g 9/10 Vegan mince Low GI 35 GL 2 / 100 g 8/10 
Vegetable broth with lentils or chickpeas Low GI 30 GL 2 / 100 g 9/10 Vegetarian mince Low GI 35 GL 2 / 100 g 8/10 
Whole cooked soybeans Low GI 16 GL 2 / 100 g 9/10 
Whole soybeans, lightly steamed and sprinkled with salt Low GI 16 GL 2 / 100 g 8/10 
Baked breaded tofu slices (whole grain or nut meal) Low GI 25 GL 3 / 100 g 7.5/10 
Bean and kale soup Low GI 30 GL 3 / 100 g 9/10 
Bean and onion soup Low GI 30 GL 3 / 100 g 8/10 
Black soybean flour (whole) Low GI 15 GL 3 / 100 g 9/10 Cabbage rolls with fermented tempeh and vegetables Low GI 28 GL 3 / 100 g 8/10 
Chickpea hummus Low GI 15 GL 3 / 100 g 8/10 
Creamy basil hummus Low GI 15 GL 3 / 100 g 8/10 
Dried Beancurd Sticks Low GI 20 GL 3 / 100 g 8/10 
Edamame spread (pureed edamame, lemon juice, herbs) Low GI 30 GL 3 / 100 g 9/10 Eggplant hummus Low GI 18 GL 3 / 100 g 8/10 Fenugreek Low GI 5 GL 3 / 100 g 9/10 
Fenugreek seeds Low GI 5 GL 3 / 100 g 9/10 Flageolet beans Low GI 25 GL 3 / 100 g 8/10 Fried tempeh Low GI 30 GL 3 / 100 g 6/10 
Garlic protein spread Low GI 35 GL 3 / 100 g 8/10 
Hummus with curry Low GI 15 GL 3 / 100 g 9/10 Hummus with roasted vegetables Low GI 15 GL 3 / 100 g 8/10 
Hummus with sun-dried tomatoes Low GI 15 GL 3 / 100 g 8.5/10 
Lentil vegetable soup Low GI 35 GL 3 / 100 g 8.5/10 
Little Sesame Preserved Lemon Hummus Low GI 15 GL 3 / 100 g 7/10 Low-sodium soybean paste Low GI 20 GL 3 / 100 g 6/10 Peas Low GI 22 GL 3 / 100 g 8/10 
Pumpkin and lentil soup Low GI 45 GL 3 / 100 g 6/10 
Ranch-flavored hummus dip Low GI 20 GL 3 / 100 g 6/10 
Soy burger Low GI 35 GL 3 / 100 g 7.5/10 
Soy pâté Low GI 35 GL 3 / 100 g 7/10 
Stuffed soy Low GI 25 GL 3 / 100 g 8.5/10 
Unprocessed green peas (fresh or frozen) Low GI 22 GL 3 / 100 g 8/10 Vegan liverwurst Low GI 35 GL 3 / 100 g 7/10 
Vegetable and legume stew Low GI 28 GL 3 / 100 g 9/10 
Vegetarian soy protein Low GI 35 GL 3 / 100 g 6/10 Soy grits Low GI 20 GL 3.4 / 100 g 8/10 BBQ meat substitute patty Medium GI 55 GL 4 / 100 g 4/10 
Bean and vegetable stew (no added salt) Low GI 30 GL 4 / 100 g 9/10 
Bean soup Low GI 35 GL 4 / 100 g 8/10 
Beluga lentils Low GI 22 GL 4 / 100 g 9/10 
Black bean and vegetable stew Low GI 30 GL 4 / 100 g 8.5/10 Black bean noodles and zucchini noodles blend Low GI 25 GL 4 / 100 g 9/10 
Broad bean Low GI 24 GL 4 / 100 g 9/10 
Canned kidney beans Low GI 29 GL 4 / 100 g 8/10 
Chickpea and spinach stew Low GI 28 GL 4 / 100 g 8.5/10 
Cooked yellow peas Low GI 22 GL 4 / 100 g 9/10 
Dal made from sprouted mung beans Low GI 25 GL 4 / 100 g 9/10 
Delicate hummus with roasted pumpkin Low GI 25 GL 4 / 100 g 8/10 
Fermented black soybean paste (no added salt) Low GI 25 GL 4 / 100 g 8/10 
Fermented lentil protein (e.g., lentil tempeh) Low GI 30 GL 4 / 100 g 8.5/10 
Fermented soybeans Low GI 33 GL 4 / 100 g 8/10 
Fresh black gram sprouts Low GI 25 GL 4 / 100 g 9/10 
Germinated black lentils (cooked) Low GI 22 GL 4 / 100 g 9/10 Herb hummus bites Low GI 20 GL 4 / 100 g 7/10 
Homemade lentil soup (fresh vegetables, lentils, minimal salt) Low GI 32 GL 4 / 100 g 9/10 
Homemade Pea and Vegetable Soup Low GI 35 GL 4 / 100 g 8.5/10 
Lentil and spinach soup Low GI 28 GL 4 / 100 g 8.5/10 
Lentil and vegetable chili Low GI 28 GL 4 / 100 g 9/10 
Lentil and vegetable stew Low GI 28 GL 4 / 100 g 8/10 
Lentil and vegetable stew (minimal oil) Low GI 28 GL 4 / 100 g 9/10 Lentil curry with light coconut milk or almond milk Low GI 28 GL 4 / 100 g 8/10 
Lentil dressing Low GI 25 GL 4 / 100 g 7/10 
Lentil stew with spinach or kale, minimal salt Low GI 28 GL 4 / 100 g 9/10 
Natto Low GI 33 GL 4 / 100 g 9/10 Natto (fermented soybeans) Low GI 33 GL 4 / 100 g 8/10 
Pea Soup Low GI 35 GL 4 / 100 g 8/10 
Plant-based white bean gravy Low GI 35 GL 4 / 100 g 8/10 
Sambar Low GI 35 GL 4 / 100 g 8/10 
Soy meat Low GI 25 GL 4 / 100 g 8/10 Soy protein strips Low GI 25 GL 4 / 100 g 7/10 
Soybean spread (unsalted, no additives) Low GI 20 GL 4 / 100 g 8/10 Sprouted lentils Low GI 21 GL 4 / 100 g 9/10 
Sprouted mung bean Low GI 28 GL 4 / 100 g 9/10 
Stewed lentils with vegetables Low GI 28 GL 4 / 100 g 9/10 Stuffed cabbage rolls with lentils Low GI 28 GL 4 / 100 g 9/10 
Tesco Plant Menu Vegan Meatballs Low GI 40 GL 4 / 100 g 5/10 Tomato lima bean soup Low GI 40 GL 4 / 100 g 8/10 
Unprocessed black lentils with intact seed coat Low GI 21 GL 4 / 100 g 9/10 Vegan bolognese sauce Low GI 35 GL 4 / 100 g 7/10 
Whole brown lentils Low GI 21 GL 4 / 100 g 9/10 
Cooked Lentils Low GI 21 GL 4.2 / 100 g 8/10 
Lupin flour Low GI 15 GL 4.5 / 100 g 9/10 Lupin protein powder Low GI 15 GL 4.5 / 100 g 8/10 Soy mince textured Low GI 25 GL 4.5 / 100 g 7/10 
Soy noodles Low GI 25 GL 4.8 / 100 g 9/10 
Soy Low GI 16 GL 4.8 / 100 g 9/10 
