13 foods · 13 low GI

Glycemic index of legumes

Legumes are the lowest-GI starchy foods. Lentils, beans, chickpeas and peas combine slowly digested starch with fiber and protein, and adding them to a meal lowers the glycemic load of everything else on the plate.

			Serving	Level
Hummushoumous	6	<1	30 g	Low
Soybeanssoya beans	14	<1	150 g	Low
Lentilsred lentils	16	3	150 g	Low
Black beansblack turtle beans	26	6	150 g	Low
Pinto beanspinto bean	30	8	150 g	Low
Lima beansbutter beans	31	7	150 g	Low
Navy beansharicot beans	31	7	150 g	Low
Mung beansmoong dal	32	6	150 g	Low
Split peasyellow split peas	32	6	150 g	Low
Chickpeasgarbanzo beans	34	10	150 g	Low
Kidney beansred kidney beans	35	9	150 g	Low
Black-eyed peascowpeas	44	9	150 g	Low
Baked beansbeans in tomato sauce	48	12	150 g	Low

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Other categories

Fruits25 foods Vegetables & tubers32 foods Grains & rice20 foods Bread & bakery17 foods Pasta & noodles10 foods Breakfast cereals7 foods Dairy & plant milks9 foods Nuts & seeds8 foods Snacks & crackers8 foods Sweets & desserts18 foods Sugars & sweeteners8 foods Drinks11 foods Dishes8 foods Meat, fish & eggs8 foods Oils & fats2 foods

Sources: Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625–1632 · USDA FoodData Central · Methodology & sources · Data last reviewed 2026-09-29.