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.
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 
Dried red beans, cooked, no added sodium Low GI 24 GL 6 / 100 g 9/10 
Edamame pasta Low GI 30 GL 6 / 100 g 9/10 Fermented brown beans Low GI 35 GL 6 / 100 g 7/10 
Fried lentils Low GI 25 GL 6 / 100 g 8/10 
Giant beans Low GI 35 GL 6 / 100 g 8/10 
High protein vegan spread Low GI 35 GL 6 / 100 g 8/10 Hummus with chives Low GI 28 GL 6 / 100 g 7/10 
Legume protein Low GI 30 GL 6 / 100 g 7/10 
Lentil and vegetable skewer Low GI 28 GL 6 / 100 g 8/10 Lentil pasta with steamed broccoli and extra virgin olive oil Low GI 35 GL 6 / 100 g 8.5/10 Lentil puree Low GI 30 GL 6 / 100 g 9/10 
Lentil Veggie Dog Low GI 35 GL 6 / 100 g 7/10 
Lentil-based plant protein Low GI 28 GL 6 / 100 g 8/10 
Light Beans Low GI 31 GL 6 / 100 g 9/10 
Lima beans Low GI 32 GL 6 / 100 g 9/10 
Low sodium vegan sausage Low GI 35 GL 6 / 100 g 7/10 Mashed cannellini beans with rosemary and lemon juice Low GI 31 GL 6 / 100 g 9/10 
Mixed boiled beans Low GI 30 GL 6 / 100 g 9/10 
Mixed dried beans Low GI 30 GL 6 / 100 g 9/10 Musabaha Low GI 28 GL 6 / 100 g 7/10 Peas with cabbage Low GI 35 GL 6 / 100 g 7/10 
Plain red kidney beans (no added salt or sauce) Low GI 24 GL 6 / 100 g 9/10 
Plant-based crumbles (black bean-based) Low GI 30 GL 6 / 100 g 8/10 
Plant-based meatballs (lentil-based) Low GI 28 GL 6 / 100 g 7/10 
Plant-based patty (beans/legumes) wrapped in lettuce Low GI 35 GL 6 / 100 g 8.5/10 Pulses Low GI 28 GL 6 / 100 g 9/10 Red kidney bean, canned, drained Low GI 29 GL 6 / 100 g 7/10 Red lentil and roasted red pepper dip Low GI 35 GL 6 / 100 g 7.5/10 
Reduced sodium chickpea miso Low GI 25 GL 6 / 100 g 7/10 
Refried beans Low GI 35 GL 6 / 100 g 7/10 
Refried black beans Low GI 35 GL 6 / 100 g 8/10 
Simple chickpea blend (chickpeas, lemon juice, spices, no oil or sugar) Low GI 28 GL 6 / 100 g 9/10 Soya grit Low GI 20 GL 6 / 100 g 8/10 
Sprouted chickpeas Low GI 28 GL 6 / 100 g 9/10 
Three bean mix Low GI 35 GL 6 / 100 g 8.5/10 Vegan chili con carne Low GI 35 GL 6 / 100 g 8/10 
Vegan lentil sausages Low GI 30 GL 6 / 100 g 7/10 
White bean and mushroom spread Low GI 35 GL 6 / 100 g 8/10 
White bean dip (pureed white beans, olive oil, lemon, garlic) Low GI 35 GL 6 / 100 g 8/10 
Firm Unsalted Tofu Low GI 32 GL 6.4 / 100 g 9/10 
Lentils, cooked Low GI 32 GL 6.4 / 100 g 9/10 
Roasted Lentil Loaf Low GI 32 GL 6.4 / 100 g 9/10 
Baked Chickpea Patties with Cabbage and Mushroom Low GI 35 GL 7 / 100 g 7.5/10 Bean and onion lard substitute Low GI 35 GL 7 / 100 g 7/10 
Black Bean Veggie Patty Low GI 35 GL 7 / 100 g 7/10 
Black beans Low GI 30 GL 7 / 100 g 9/10 
Black beans, cooked from dry Low GI 30 GL 7 / 100 g 9/10 
Black beans, cooked from dry, no added sodium Low GI 30 GL 7 / 100 g 9/10 
Boiled chickpeas Low GI 28 GL 7 / 100 g 8/10 
Borlotti beans Low GI 29 GL 7 / 100 g 9/10 
Canned Baked Beans Low GI 40 GL 7 / 100 g 6/10 
Canned pinto beans Low GI 45 GL 7 / 100 g 9/10 
Chickpea filling Low GI 35 GL 7 / 100 g 8/10 Chickpea ricotta fritter Low GI 38 GL 7 / 100 g 6/10 
Chili hummus Low GI 35 GL 7 / 100 g 8/10 
Cooked green peas mashed with fresh herbs and lemon juice (creamy spread) Low GI 45 GL 7 / 100 g 9/10 
Cooked pea puree Low GI 51 GL 7 / 100 g 7/10 
Dried Black-eyed Peas Low GI 33 GL 7 / 100 g 9/10 
Fermented whole soybean paste Low GI 25 GL 7 / 100 g 7/10 
Fresh Green Peas Low GI 51 GL 7 / 100 g 8/10 Garrofón beans Low GI 32 GL 7 / 100 g 9/10 
Great northern beans Low GI 31 GL 7 / 100 g 8.5/10 
Haricot beans Low GI 31 GL 7 / 100 g 8/10 
Homemade baked beans (dried beans, tomatoes, spices, no added sugar/salt) Low GI 40 GL 7 / 100 g 9/10 Kadala curry Low GI 35 GL 7 / 100 g 7/10 
Kinley beans Low GI 29 GL 7 / 100 g 8.5/10 
Lentil and quinoa salad with vegetables and herbs Low GI 35 GL 7 / 100 g 8/10 
Lentil pasta with low-sugar tomato sauce Low GI 35 GL 7 / 100 g 8/10 
Mashed beans Low GI 35 GL 7 / 100 g 9/10 
Peas Low GI 51 GL 7 / 100 g 8/10 
Red beans in tomato sauce Low GI 40 GL 7 / 100 g 6.5/10 
Stewed Black-eyed Peas Low GI 33 GL 7 / 100 g 9/10 
Uncanned great northern beans (prepared from dry, no added sodium) Low GI 31 GL 7 / 100 g 9/10 
Vegan cabbage roll Low GI 38 GL 7 / 100 g 8/10 
Vegan chickpea flour scramble Low GI 35 GL 7 / 100 g 7/10 
Vegan patty Low GI 45 GL 7 / 100 g 6/10 
Vegetarian patty (bean-based) Low GI 35 GL 7 / 100 g 7/10 
Veggie meatballs Low GI 40 GL 7 / 100 g 7/10 
White beans, cooked from dried, no salt Low GI 31 GL 7 / 100 g 9/10 Pea fiber Low GI 10 GL 7.5 / 100 g 8/10 
Bean and barley mix Low GI 35 GL 8 / 100 g 8/10 Bean lard Low GI 35 GL 8 / 100 g 6/10 Besan chilla Low GI 35 GL 8 / 100 g 7/10 
Black bean, oat, and vegetable burger patty (no bun) Low GI 38 GL 8 / 100 g 7/10 Black eyed beans Low GI 33 GL 8 / 100 g 8/10 Boiled fava beans Low GI 40 GL 8 / 100 g 9/10 
Boiled Green Peas Low GI 51 GL 8 / 100 g 8.5/10 
Brown Gram Low GI 28 GL 8 / 100 g 9/10 Chana masala Low GI 35 GL 8 / 100 g 7/10 
Chickpea flatbread (socca) Low GI 35 GL 8 / 100 g 8.5/10 Chickpea flour pancake Low GI 35 GL 8 / 100 g 7/10 
Chickpea flour savory pancake (socca/farinata) Low GI 35 GL 8 / 100 g 7/10 
Chickpea patty Low GI 35 GL 8 / 100 g 7/10 
Chickpeas Low GI 28 GL 8 / 100 g 8/10 
