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.
Chickpeas (cooked from dried) Low GI 28 GL 8 / 100 g 9/10 
Chilla batter Low GI 35 GL 8 / 100 g 7/10 
Cooked Chickpeas Low GI 28 GL 8 / 100 g 8/10 
Cooked white beans Low GI 31 GL 8 / 100 g 9/10 
Creamy chickpea and coconut spread with spices Low GI 35 GL 8 / 100 g 7/10 
Dhokla (split yellow moong dal, steamed) Low GI 35 GL 8 / 100 g 8/10 
Farinata Low GI 35 GL 8 / 100 g 7/10 
Farinata Low GI 35 GL 8 / 100 g 7/10 
Fried soy cutlet Low GI 45 GL 8 / 100 g 5/10 
Garbanzo Beans Low GI 28 GL 8 / 100 g 8/10 
Miso Low GI 33 GL 8 / 100 g 5/10 
Navy beans Low GI 31 GL 8 / 100 g 9/10 
Navy beans Low GI 31 GL 8 / 100 g 9/10 
Navy beans cooked without added sugar or salt Low GI 31 GL 8 / 100 g 9/10 
Reduced sodium miso paste Low GI 33 GL 8 / 100 g 6/10 
Soy flour Low GI 25 GL 8 / 100 g 7/10 
Soy kebab Low GI 45 GL 8 / 100 g 6/10 Soy schnitzel Low GI 45 GL 8 / 100 g 5/10 
Soy schnitzel Low GI 45 GL 8 / 100 g 5/10 
Stewed Green Peas Low GI 51 GL 8 / 100 g 8.5/10 
Stuffed cabbage leaves with lentils and brown rice in tomato sauce Low GI 45 GL 8 / 100 g 8/10 
Textured soy Low GI 25 GL 8 / 100 g 7/10 
Tofu pouch Low GI 45 GL 8 / 100 g 5.5/10 
Unsalted, cooked chickpeas Low GI 28 GL 8 / 100 g 9/10 
Vegetarian lentil and plum loaf Low GI 35 GL 8 / 100 g 8/10 Veggie patty Low GI 45 GL 8 / 100 g 6/10 
Whole pigeon peas Low GI 32 GL 8 / 100 g 9/10 Miso (fermented soybean paste) Low GI 33 GL 8.6 / 100 g 6/10 
Adzuki beans Low GI 35 GL 8.8 / 100 g 9/10 Adzuki beans Low GI 35 GL 8.8 / 100 g 9/10 
Baked chickpea and herb balls Low GI 35 GL 9 / 100 g 8/10 
Chickpea flour omelette Low GI 35 GL 9 / 100 g 7/10 Chickpea flour starter (gluten-free) Low GI 35 GL 9 / 100 g 7/10 
Chickpea flour yorkshire pudding (baked) Low GI 35 GL 9 / 100 g 7/10 Chickpea patty Low GI 35 GL 9 / 100 g 7/10 Fermented soybean paste Low GI 33 GL 9 / 100 g 5/10 Lentil bolognese with whole grain pasta Low GI 45 GL 9 / 100 g 8/10 
Mung bean pancake (savory) Low GI 35 GL 9 / 100 g 8/10 Red miso Low GI 34 GL 9 / 100 g 5/10 Soy crisps Low GI 35 GL 9 / 100 g 7/10 
Urad dal batter Low GI 45 GL 9 / 100 g 7/10 White miso paste Low GI 33 GL 9 / 100 g 5/10 
Chickpea spread with honey or stevia and spices Low GI 35 GL 9.4 / 100 g 8/10 Chickpea cakes Low GI 35 GL 10 / 100 g 7/10 Chickpea waffles Low GI 35 GL 10 / 100 g 7/10 
Chickpea-based pasta with light cheese sauce Low GI 45 GL 10 / 100 g 8/10 
Gluten free vegan meatballs Low GI 45 GL 10 / 100 g 7/10 
Soy milk powder Low GI 30 GL 10 / 100 g 8/10 
Chickpea flour wrap Low GI 35 GL 11 / 100 g 7.5/10 
Dried pinto beans Low GI 39 GL 11 / 100 g 8/10 
Falafel Low GI 35 GL 11 / 100 g 7/10 Falafel patty Low GI 35 GL 11 / 100 g 6/10 Fried veggie patty Low GI 50 GL 11 / 100 g 5/10 
Lentil pasta Low GI 22 GL 12 / 100 g 8/10 
Lentil spirelli Low GI 22 GL 12 / 100 g 8/10 
Pea pasta Low GI 22 GL 12 / 100 g 8/10 
Green lentils Low GI 21 GL 12.6 / 100 g 9/10 
Lentils (raw) Low GI 21 GL 12.6 / 100 g 8/10 
Dried peas Low GI 22 GL 13 / 100 g 9/10 Pea gnocchi Low GI 50 GL 13 / 100 g 6/10 Red lentil gnocchi Low GI 45 GL 13 / 100 g 7/10 Yellow pea flour Low GI 22 GL 13 / 100 g 7/10 
Chickpea flour gnocchi Low GI 45 GL 14 / 100 g 6/10 
Green pea pasta Low GI 25 GL 14 / 100 g 8.5/10 
Lasagne pasta Low GI 25 GL 14 / 100 g 9/10 Locust beans Low GI 35 GL 14 / 100 g 7/10 Red lentil fusilli Low GI 26 GL 14 / 100 g 8/10 Lentil noodles Low GI 28 GL 15 / 100 g 8/10 
Whole green moong dal (raw) Low GI 25 GL 15.7 / 100 g 9/10 
Crunchy roasted chickpeas coated in natural cocoa powder, without sugar Low GI 35 GL 15.8 / 100 g 8/10 
Moth beans (raw) Low GI 25 GL 16 / 100 g 8/10 
Red lentil Low GI 26 GL 16 / 100 g 8/10 
Split yellow mung beans Low GI 25 GL 16 / 100 g 8/10 
Crunchy roasted chickpeas with unsweetened cocoa powder Low GI 30 GL 16.5 / 100 g 7/10 
Fried gram dal Low GI 28 GL 16.8 / 100 g 8.5/10 Roasted yellow peas Low GI 28 GL 16.8 / 100 g 8/10 Bambara groundnuts Low GI 27 GL 17 / 100 g 8/10 
Black chickpeas (raw) Low GI 28 GL 17 / 100 g 8/10 Brown gram Low GI 29 GL 17 / 100 g 8/10 
Roasted broad beans Low GI 30 GL 17 / 100 g 7/10 
Roasted gram flour Low GI 28 GL 17 / 100 g 8/10 
Roasted split chickpeas Low GI 28 GL 17 / 100 g 7.5/10 
Split chickpeas Low GI 28 GL 17 / 100 g 8/10 
Roasted chickpea snack Low GI 28 GL 17.4 / 100 g 8.5/10 
Split peas Low GI 32 GL 18 / 100 g 7/10 
Split pigeon peas Low GI 29 GL 18 / 100 g 8/10 
Adzuki Bean Protein Pasta Low GI 35 GL 19 / 100 g 8/10 
Beans pasta Low GI 35 GL 19 / 100 g 7.5/10 
Chickpea flour breadsticks Low GI 35 GL 19 / 100 g 7/10 
Chickpea fusilli Low GI 35 GL 19 / 100 g 7.5/10 
Classic Chickpea Hummus Low GI 35 GL 19 / 100 g 7/10 Dried split peas Low GI 32 GL 19 / 100 g 8/10 
Dried Split Peas Low GI 32 GL 19 / 100 g 8/10 
Dried Split Yellow Peas Low GI 32 GL 19 / 100 g 7/10 
Dried white beans Low GI 31 GL 19 / 100 g 8/10 
Roasted soybean flour Medium GI 60 GL 19 / 100 g 6/10 Split lentils Low GI 32 GL 19 / 100 g 8/10 
Split yellow lentils Low GI 32 GL 19 / 100 g 8/10 Sprouted lentil pasta Low GI 35 GL 19 / 100 g 8/10 
Ground lentils Low GI 32 GL 19.2 / 100 g 8/10 
