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.
Mesquite powder Low GI 25 GL 20 / 100 g 8.5/10 
Roasted chickpea crisps Low GI 35 GL 20 / 100 g 6/10 
Split pigeon peas Low GI 32 GL 20 / 100 g 8/10 
Gram flour Low GI 35 GL 21 / 100 g 7.5/10 
Roasted green peas Low GI 35 GL 21 / 100 g 7/10 
Split mung beans (Moong dal) Low GI 38 GL 24 / 100 g 7/10 
Black gram dried Low GI 43 GL 25 / 100 g 8/10 
Black gram lentils Low GI 43 GL 25 / 100 g 7/10 
Chickpea Flour Low GI 44 GL 25 / 100 g 7/10 
Chickpea pasta shells Low GI 45 GL 25 / 100 g 8/10 
Crispy lentil flour bread Low GI 45 GL 25 / 100 g 7/10 Kichererbsen-Nudeln (Chickpea Pasta) Low GI 45 GL 25 / 100 g 7/10 
Legume crackers Low GI 45 GL 27 / 100 g 6/10 
Mung bean flour Low GI 45 GL 27 / 100 g 6/10 Puffed lentils Low GI 50 GL 28 / 100 g 6/10 Pea crisps Medium GI 55 GL 30 / 100 g 4/10 
Baked lentil chips Medium GI 55 GL 33 / 100 g 5/10 
Papadum Medium GI 65 GL 38 / 100 g 4/10 Pea snacks Medium GI 65 GL 39 / 100 g 4/10 Salted hummus chips Medium GI 65 GL 39 / 100 g 3/10 
Instant Pea Soup with Croutons High GI 70 GL 42 / 100 g 3/10 Puffed lentil cake Medium GI 65 GL 44 / 100 g 5/10 
Pea starch High GI 85 GL 72 / 100 g 3/10 
Aquafaba No glycemic index — 7/10 
Faba bean protein No glycemic index — 8/10 Fermented pea protein No glycemic index — 7/10 
Hydrolyzed vegetable protein (with soy) No glycemic index — 5.5/10 
Pea or hemp protein powder (unsweetened, unflavored) No glycemic index — 8/10 
Plant protein (isolate) No glycemic index — 5/10 
Plant protein concentrate No glycemic index — 7/10 Protein blend (pea and rice) No glycemic index — 7/10 
Soy protein isolate No glycemic index — 6/10 
