Legumes
527 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.
Canned beans Low GI 35 GL 5 / 100 g 7/10 Canned beans Low GI 35 GL 5 / 100 g 8/10 
Canned northern beans Low GI 31 GL 5 / 100 g 8/10 Chickpea mushroom grounds Low GI 35 GL 5 / 100 g 8/10 
Chickpea salad (chickpeas, olive oil, vegetables) Low GI 28 GL 5 / 100 g 8/10 Cooked beans Low GI 24 GL 5 / 100 g 8/10 
Cooked Daal Low GI 30 GL 5 / 100 g 9/10 
Cooked Dal Low GI 30 GL 5 / 100 g 9/10 
Cooked Dal Low GI 30 GL 5 / 100 g 9/10 Cooked pea stew Low GI 35 GL 5 / 100 g 7/10 
Cooked Split Peas Low GI 22 GL 5 / 100 g 9/10 Dalma Low GI 35 GL 5 / 100 g 8/10 
Dry roasted edamame beans Low GI 15 GL 5 / 100 g 9/10 
Dry soybean Low GI 16 GL 5 / 100 g 9/10 
Eggplant and chickpea curry Low GI 35 GL 5 / 100 g 8/10 
Fava beans Low GI 25 GL 5 / 100 g 8/10 Hulled soybeans Low GI 18 GL 5 / 100 g 8/10 
Kidney beans Low GI 24 GL 5 / 100 g 9/10 
Legume Salad Low GI 28 GL 5 / 100 g 8/10 
Legumes and farro soup Low GI 38 GL 5 / 100 g 7.5/10 
Lentil and vegetable curry sauce (homemade, minimal oil and salt) Low GI 35 GL 5 / 100 g 8.5/10 
Lentil curry Low GI 30 GL 5 / 100 g 7/10 
Lentil pasta with cooked vegetables Low GI 32 GL 5 / 100 g 8/10 Lentil sauce Low GI 30 GL 5 / 100 g 8/10 
Lentil soup Low GI 38 GL 5 / 100 g 8.5/10 
Lentil spread (cooked lentils, herbs, olive oil) Low GI 25 GL 5 / 100 g 8/10 
Lentil stew Low GI 25 GL 5 / 100 g 8.5/10 
Lentil stew (with vegetables, no added sugar) Low GI 30 GL 5 / 100 g 9/10 
Light green pea pasta Low GI 35 GL 5 / 100 g 9/10 
Marrowfat peas Low GI 32 GL 5 / 100 g 9/10 
Mashed chickpeas blended with steamed non-starchy vegetables and fresh herbs Low GI 30 GL 5 / 100 g 8/10 Mexican bean medley, canned Low GI 35 GL 5 / 100 g 7/10 Mushy peas (canned) Low GI 45 GL 5 / 100 g 6/10 
Plant-based lentil sausage Low GI 28 GL 5 / 100 g 8/10 
Plant-based sausage (lentil and mushroom) Low GI 35 GL 5 / 100 g 7/10 
Pureed white beans and seaweed blend Low GI 35 GL 5 / 100 g 8/10 
Red bean soup Low GI 35 GL 5 / 100 g 8/10 
Red beans Low GI 24 GL 5 / 100 g 9/10 
Red beans Low GI 35 GL 5 / 100 g 8/10 
Roasted soybeans Low GI 18 GL 5 / 100 g 9/10 Shiitake mushroom and chickpea ragout Low GI 32 GL 5 / 100 g 8/10 
Soy chunks Low GI 15 GL 5 / 100 g 8.5/10 Soy chunks dried Low GI 15 GL 5 / 100 g 8/10 
Soy curls Low GI 25 GL 5 / 100 g 7/10 
Soy granules Low GI 15 GL 5 / 100 g 8/10 Soya protein crispies Low GI 25 GL 5 / 100 g 6/10 
Soybean Spaghetti Low GI 25 GL 5 / 100 g 8/10 
Sprouted kidney bean Low GI 28 GL 5 / 100 g 9/10 
Sprouted lentil protein powder Low GI 25 GL 5 / 100 g 9/10 Sugar free baked beans Low GI 40 GL 5 / 100 g 8/10 
Sugar free chili lentil dip Low GI 28 GL 5 / 100 g 9/10 Tahini chickpea protein bowl Low GI 28 GL 5 / 100 g 8/10 
Tomato sauce with chickpeas Low GI 40 GL 5 / 100 g 7/10 Vegan burger Low GI 50 GL 5 / 100 g 5/10 
Vegan meatballs Low GI 45 GL 5 / 100 g 4/10 Vegetable chilli Low GI 35 GL 5 / 100 g 8/10 
Vegetable pâté Low GI 40 GL 5 / 100 g 7/10 
White beans canned Low GI 35 GL 5 / 100 g 8/10 
White or red bean pasta Low GI 30 GL 5 / 100 g 8/10 
Whole mung beans Low GI 25 GL 5 / 100 g 9/10 
Yellow lentils Low GI 30 GL 5 / 100 g 9/10 
Chickpea salad (boiled chickpeas, fresh vegetables, herbs, minimal dressing) Low GI 28 GL 5 / 100 g 9/10 
Lentil and vegetable salad Low GI 28 GL 5 / 100 g 9/10 
Plant-based protein dish (e.g., lentil stew) Low GI 28 GL 5 / 100 g 9/10 
Yellow split lentil stew (dal tadka) Low GI 28 GL 5 / 100 g 9/10 
Red lentils Low GI 26 GL 5.2 / 100 g 8/10 
Lentil enchilada filling (plant-based) Low GI 28 GL 5.3 / 100 g 7.5/10 
Black bean pasta Low GI 30 GL 5.4 / 100 g 8/10 Lentil bolognese sauce Low GI 35 GL 5.8 / 100 g 8/10 
Canned green peas Low GI 51 GL 5.8 / 100 g 7/10 
Bean salad Low GI 35 GL 6 / 100 g 8.5/10 Bean salsa Low GI 35 GL 6 / 100 g 8/10 Bean stew Low GI 35 GL 6 / 100 g 8/10 Beans curry Low GI 35 GL 6 / 100 g 7/10 
Black bean and zucchini patty Low GI 30 GL 6 / 100 g 8/10 Black beans Low GI 30 GL 6 / 100 g 8/10 Boiled broad bean Low GI 40 GL 6 / 100 g 9/10 Boiled pea grits Low GI 32 GL 6 / 100 g 9/10 
Broad beans Low GI 35 GL 6 / 100 g 8/10 Broad beans frozen Low GI 40 GL 6 / 100 g 9/10 Brown bean sauce Low GI 35 GL 6 / 100 g 4/10 Butter bean mash Low GI 36 GL 6 / 100 g 8/10 Butter beans Low GI 32 GL 6 / 100 g 9/10 
Canned beans in tomato sauce Low GI 40 GL 6 / 100 g 7/10 Canned black eyed peas Low GI 35 GL 6 / 100 g 7/10 
Cannellini beans Low GI 31 GL 6 / 100 g 8/10 Charro beans Low GI 35 GL 6 / 100 g 6.5/10 
Chickpea and egg spread Low GI 35 GL 6 / 100 g 7/10 
Chickpeas simmered in homemade tomato sauce (no added sugar, minimal salt) Low GI 35 GL 6 / 100 g 9/10 Chili chickpea salad Low GI 28 GL 6 / 100 g 8/10 
Cooked bean puree Low GI 35 GL 6 / 100 g 8.5/10 
Cooked Beans Low GI 24 GL 6 / 100 g 8/10 Cooked brown lentils Low GI 29 GL 6 / 100 g 9/10 
Cooked Daal Low GI 32 GL 6 / 100 g 9/10 
Cooked lentils in tomato-based sauce (meat substitute) Low GI 35 GL 6 / 100 g 7/10 
Cooked Mixed Legumes Low GI 30 GL 6 / 100 g 9/10 
Cowboy caviar Low GI 35 GL 6 / 100 g 8.5/10 Daal mash (cooked split urad dal) Low GI 30 GL 6 / 100 g 8/10 
Dal Lentils Low GI 32 GL 6 / 100 g 8.5/10 Dried legumes Low GI 28 GL 6 / 100 g 9/10 
