| Revised International Table of Glycemic Index(GI) and Glycemic Load (GL) - 2002 | ||||
| GI=Glycemic Index Vs Glucose - gr/s=grams/serve - GL=Glycemic Load per serve | ||||
| Legumes and Nuts | GI | gr/s | GL | |
| 1 | Baked Beans | |||
| Baked Beans, canned (Canada) | 40±3 | |||
| Baked Beans, canned haricot/navy beans in tomato sauce | 56 | |||
| (Libby, McNeill & Libby, Chatham, Canada) | ||||
| mean of two studies | 48±8 | 150 | 7 | |
| 2 | Beans, dried, boiled | |||
| Beans, dried, type NS(Italy) | 36 | 150 | 11 | |
| Beans, dried, type NS(Italy) | 20 | 150 | 6 | |
| mean of two studies | 29±9 | 150 | 9 | |
| 3 | Blackeyed beans/peas (Cowpeas), boiled | |||
| Blackeyed beans (Canada) | 50 | 150 | 15 | |
| Blackeyed beans (Canada) | 33±4 | 150 | 10 | |
| mean of two studies | 42±9 | 150 | 13 | |
| 4 | Butter Beans | |||
| Butter beans (South Africa) | 28±7 | 150 | 5 | |
| Butter beans, dried, cooked 1.25 h (South Africa) | 29±8 | 150 | 6 | |
| Butter beans (Canada) | 36±4 | 150 | 7 | |
| mean of three studies | 31±3 | 150 | 6 | |
| Butter beans, dried, boiled + 5g sucrose (South Africa) | 30±2 | 150 | 6 | |
| Butter beans, dried, boiled + 10g sucrose (South Africa) | 31±2 | 150 | 6 | |
| Butter beans, dried, boiled + 15g sucrose (South Africa) | 54±4 | 150 | 11 | |
| 5 | Chickpeas (Garbanzo beans, Bengal gram), boiled | |||
| Chickpeas (Cicer arietinum Linn), dried, soaked, boiled 35 min (Philippines) | 10 | 150 | 3 | |
| Chickpeas, dried, boiled (Canada) | 31 | 150 | 9 | |
| Chickpeas (Canada) | 33 | 150 | 10 | |
| Chickpeas (Canada) | 36±5 | 150 | 11 | |
| mean of four studies | 28±6 | 150 | 8 | |
| 454 | Chickpeas, canned in brine (Lancia-Bravo Foods Ltd., Toronto, Canada) | 42 | 150 | 9 |
| 455 | Chickpeas, curry, canned (Canasia Foods Ltd., Scarborough, Canada) | 41 | 150 | 7 |
| 6 | Haricot/Navy beans | |||
| Haricot/Navy beans, pressure cooked at 15 psi for 25 min (King Grains, Toronto, Canada) | 29 | 150 | 9 | |
| Haricot/Navy beans, dried, boiled (Canada) | 30 | 150 | 9 | |
| Haricot/Navy beans, boiled (Canada) | 31±6 | 150 | 9 | |
| Haricot/Navy beans (King Grains, Canada) | 39 | 150 | 12 | |
| Haricot/Navy beans, pressure cooked at15 psi for 25 min (King Grains, Canada) | 59 | 150 | 19 | |
| mean of five studies | 38±6 | 150 | 12 | |
| 7 | Kidney Beans | |||
| Kidney/white bean (Phaseolus vulgaris Linn), soaked, boiled 17 min (Philippines) | 13 | 150 | 3 | |
| Kidney beans (Phaseolus vulgaris) (India) | 19 | 150 | 5 | |
| Kidney beans (USA) | 23 | 150 | 6 | |
| Kidney beans, dried, boiled (France) | 23±1 | 150 | 6 | |
| Kidney beans (Phaseolus vulgaris L.), red, soaked 20 min, boiled 70 min (Sweden) | 25 | 150 | 6 | |
| Kidney beans (Canada) | 29±8 | 150 | 7 | |
| Kidney beans, dried, boiled (Canada) | 42 | 150 | 10 | |
| Kidney beans (Canada) | 46 | 150 | 11 | |
| mean of eight studies | 28±4 | 150 | 7 | |
| 8 | Kidney beans (Phaseolus vulgaris L.) - autoclaved | 34 | 150 | 8 |
| 9 | Kidney beans, canned (Lancia-Bravo Foods Ltd., Canada) | 52 | 150 | 9 |
| 10 | Kidney beans, dried, soaked 12 h, stored moist 24 h, steamed 1 h (India) | 70±11 | 150 | 17 |
| 11 | Black bean (Phaseolus vulgaris Linn), soaked overnight, cooked 45 min (Philippines) | 20 | 150 | 5 |
| 12 | Lentils, type NS | |||
| Lentils, type NS (USA) | 28 | |||
| Lentils, type NS (Canada) | 29±3 | |||
| mean of two studies | 29±1 | 150 | 5 | |
| 13 | Lentils, green | |||
| Lentils, green, dried, boiled (Canada) | 22 | 150 | 4 | |
| Lentils, green, dried, boiled (France) | 30±15 | 150 | 6 | |
| Lentils, green, dried, boiled (Australia) | 37±3 | 150 | 5 | |
| mean of three studies | 30±4 | 150 | 5 | |
| 14 | Lentils, green, canned in brine (Lancia-Bravo Foods Ltd., Canada) | 52 | 150 | 9 |
| 15 | Lentils, red | |||
| Lentils, red, dried, boiled (Canada) | 18 | 150 | 3 | |
| Lentils, red, dried, boiled (Canada) | 21 | 150 | 4 | |
| Lentils, red, dried, boiled (Canada) | 31 | 150 | 6 | |
| Lentils, red, dried, boiled (Canada) | 32 | 150 | 6 | |
| mean of four studies | 26±4 | 150 | 5 | |
| 16 | Lima beans, baby, frozen, reheated in microwave oven (York, Canada Packers, Toronto, Canada) | 32 | 150 | 10 |
| 17 | Marrowfat peas | |||
| Marrowfat peas, dried, boiled (USA) | 31 | |||
| Marrowfat peas, dried, boiled (Canada) | 47±3 | |||
| mean of two studies | 39±8 | 150 | 7 | |
| 18 | Mung beans | |||
| Mung bean (Phaseolus areus Roxb), soaked, boiled 20 min (Philippines) | 31 | 150 | 5 | |
| Mung bean, fried (Australia) | 53±8 | |||
| Mung bean, germinated (Australia) | 25±4 | 150 | 4 | |
| Mung bean, pressure cooked (Australia) | 42±5 | 150 | 7 | |
| 19 | Peas, dried, boiled (Australia) | 22 | 150 | 2 |
| 20 | Pigeon Pea (Cajanus cajan Linn. Huth.), soaked, boiled 45 min (Philippines) | 22 | 150 | 4 |
| 21 | Pinto beans | |||
| Pinto beans, dried, boiled (Canada) | 39 | 150 | 10 | |
| Pinto beans, canned in brine (Lancia-Bravo Foods Ltd., Canada) | 45 | 150 | 10 | |
| 22 | Romano beans (Canada) | 46 | 150 | 8 |
| 23 | Soya beans | |||
| Soya beans, dried, boiled (Canada) | 15±5 | 150 | 1 | |
| Soya beans, dried, boiled (Australia) | 20±3 | 150 | 1 | |
| mean of two studies | 18±3 | 150 | 1 | |
| Soya beans, canned (Canada) | 14±2 | 150 | 1 | |
| 24 | Split peas, yellow, boiled 20 min (Nupack, Mississauga, Canada) | 32 | 150 | 6 |
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Bests of Low GI Foods: | ||
| Tortilla: A thin disk of unleavened bread made from masa or wheat flour and baked on a hot surface. | |||
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Food: Wheat
tortilla (Mexican) Mexico Glycemic Index Value: 30 Glycemic Index Range: 
Low
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Serve Size:
50 Carb per Serve (g): 20.7 Glycemic Load Value: 6.2 |
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