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.
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.
|
Legume Type |
Glycemic Index Score |
Carbohydrate |
G.I. Type |
| Baked Beans |
48 |
16 g |
Medium G.I |
| Black-eyed Beans |
42 |
20 g |
Low- Med G.I |
| Broad Beans |
79 |
9 g |
High G.I |
| Butter Beans |
31 |
13 g |
Low G.I |
| Chick Peas |
33 |
19 g |
Low G.I |
| Green Beans |
37 |
4 g |
Low G.I |
| Haricot Beans |
38 |
35 g |
Low G.I |
| Lentils |
25 |
17 g |
Very-Low G.I |
| Lima Beans |
31 |
24 g |
Low G.I |
| Peanuts |
14 |
8 g |
Very Low G.I |
| Pinto Beans |
38 |
26 g |
Low G.I |
| Red Kidney Beans |
27 |
18 g |
Low G.I |
| Snap Peas |
38 |
10 g |
Low G.I |
| Split Peas |
31 |
10 g |
Low G.I |
| Soya Beans |
18 |
5 g |
Very Low G.I |
* The reason for our standard 100 grams
for all the G.I lists of foods is we feel that portion size is a subjective view,
thus the size of each portion may vary between individuals. Also, portion
size may vary according to bowl, cup or plate size used.
Some G.I or sugar values may be inaccurate
and should only be used for general comparison purposes!
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