Glycemic Index in Legumes

The G.I. food list below shows the Glycemic Index score for many various legumes, such as beans, peas and lentils. The G.I score for each food will dictate the speed at which the sugar will be absorbed. A low Glycemic index means the sugar will be absorbed slowly. The higher the G.I score the quicker the sugar is absorbed into the blood. For reduced sugar craving and help with weight loss the lower the G.I score then the better.

The G.I list also shows the carbohydrate content for each item as this is related somewhat to Glycemic load for the G.I diet. However it does not necessarily mean that a food with a high carbohydrate content will automatically mean a high G.I score.

Legume TypeGlycemic Index ScoreCarbohydrate (100g-3.5oz)G.I. Type
Baked beans4021.1Low
Black-eyed Beans 4220Medium
Butter Beans (cooked)1525.3Low
Chick Peas 2221.1Low
Green Beans 1524Low
Lentils3020.1Low
Lima Beans 3823.6Low
Pinto Beans (canned)4515.2Low
Pigeon Pea2223.2Low
Winged bean (cooked)153.2Low
Snap Peas152.8Low
Soya beans3011Low

All foods on our G.I tables are based on 100g (3.5 oz) of product. The portion size doesn't change the Glycemic Index value, but it does count towards the quantity of sugar (carbs) for the item; the bigger the portion the more sugar you would be consuming.

This standard portion size simply enables you to make a sugar comparison with other products in the same group, and the different foods listed on other G.I tables. This means you can see which foods are high or low in carbohydrate content.

Others G.I. food lists :

References :
CiQUAL Table
Canadian Nutrient File

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