Beans, lentils, and chickpeas are the most reliably low-GI foods you can buy. Almost every legume tests under 45, and the GL stays low even in a generous ¾-cup serving. If you’re building meals around low GI, legumes are the easiest win on the list.
Below are GI and GL values for 18 legumes, beans, and bean soups, the swaps that matter most, and a shopping list you can print.
- Legume GI table
- What makes legumes low
- Best and worst picks
- Smart swaps
- Shopping list
- Tips
- FAQ
- Printable
Lowest-GI bean: soybeans and edamame (15)
Highest: canned black bean soup (64)
Easiest win: beans cooked from dry test lower than canned. Kidney beans: 24 versus 52.
Glycemic index of legumes and beans: 18 compared
| Legume | GI | GL | Serving | Fits these plans | |
|---|---|---|---|---|---|
 |
Hummus Per 2 tablespoons |
6 | 0 | 30 g | Low-GI, South Beach P2, Mediterranean, Diabetes-friendly |
 |
Soybeans / edamame Lowest-GI bean |
15 | 1 | 150 g | Low-GI, South Beach P2, Mediterranean, Diabetes-friendly |
 |
Kidney beans, boiled | 24 | 6 | 150 g | Low-GI, South Beach P2, Mediterranean, Diabetes-friendly |
 |
Lentils, red | 26 | 5 | 150 g | Low-GI, South Beach P2, Mediterranean, Diabetes-friendly |
 |
Chickpeas, boiled | 28 | 8 | 150 g | Low-GI, South Beach P2, Mediterranean, Diabetes-friendly |
 |
Lentils, green or brown | 30 | 5 | 150 g | Low-GI, South Beach P2, Mediterranean, Diabetes-friendly |
 |
Black beans | 30 | 8 | 150 g | Low-GI, South Beach P2, Mediterranean, Diabetes-friendly |
 |
Navy beans | 31 | 9 | 150 g | Low-GI, South Beach P2, Mediterranean, Diabetes-friendly |
 |
Butter or lima beans | 31 | 6 | 150 g | Low-GI, South Beach P2, Mediterranean, Diabetes-friendly |
 |
Split peas, yellow | 32 | 6 | 150 g | Low-GI, South Beach P2, Mediterranean, Diabetes-friendly |
|
Chickpeas, canned | 38 | 8 | 150 g | Low-GI, South Beach P2, Mediterranean, Diabetes-friendly |
 |
Pinto beans | 39 | 10 | 150 g | Low-GI, South Beach P2, Mediterranean, Diabetes-friendly |
 |
Baked beans, canned | 40 | 6 | 150 g | Low-GI, South Beach P2, Mediterranean, Diabetes-friendly |
 |
Black-eyed peas | 42 | 13 | 150 g | Low-GI, South Beach P2, Mediterranean |
 |
Lentil soup, canned | 44 | 9 | 250 ml | Low-GI, South Beach P2, Mediterranean, Diabetes-friendly |
|
Kidney beans, canned Canning raises GI |
52 | 9 | 150 g | Low-GI, South Beach P2, Mediterranean, Diabetes-friendly |
 |
Split pea soup, canned | 60 | 16 | 250 ml | South Beach P2, Mediterranean |
 |
Black bean soup, canned Highest GI here |
64 | 17 | 250 ml | South Beach P2, Mediterranean |
Sorted lowest to highest GI. GI: low 55 or less, medium 56–69, high 70+. GL per serving: low 10 or less, medium 11–19, high 20+. 150 g cooked is about ¾ cup; soups are per 1 cup. Most beans are too high in carbs for keto or Atkins Phase 1; soybeans, edamame, and hummus in small portions are the exceptions.
Why legumes test so low
How the starch is packed. In beans and lentils, the starch sits inside thick cell walls, surrounded by fiber and protein. Your body has to work through all of that before the starch is absorbed, so it arrives slowly.
Canning raises GI a little. Long cooking under pressure softens those cell walls. Kidney beans test at 24 cooked from dry and 52 canned; chickpeas at 28 versus 38. Canned beans are still low GI.
Blending raises it more. Pureed bean soups break the beans down before you eat them. Canned black bean soup tests at 64, double whole black beans (30). Hummus is the exception at 6, thanks to the fat in the tahini and a small serving.
Starch versus protein. Soybeans and edamame are mostly protein and fat, with little starch, which is why they test at 15.
Best and worst picks
Lowest (under 30)
- Hummus (6)
- Soybeans and edamame (15)
- Kidney beans, from dry (24)
- Red lentils (26)
- Chickpeas, from dry (28)
Still low (30–55)
- Green or brown lentils (30)
- Black beans (30)
- Navy and butter beans (31)
- Yellow split peas (32)
- Canned chickpeas (38)
- Pinto beans (39)
- Baked beans (40)
- Black-eyed peas (42)
- Lentil soup (44)
- Canned kidney beans (52)
Medium (watch the soups)
- Split pea soup, canned (60)
- Black bean soup, canned (64)
Smart swaps
| Instead of | Try | The difference |
|---|---|---|
| White rice in a burrito bowl | Black beans | GL 26 → 8 |
| White rice as a side | Green or brown lentils | GI 73 → 30 |
| Canned black bean soup | A chunky soup with whole black beans | GI 64 → about 30 |
| Canned split pea soup | Lentil soup | GI 60 → 44 |
| Canned kidney beans | Kidney beans cooked from dry | GI 52 → 24 |
Low-GI legume shopping list
- Lentils: red, green, or brown
- Chickpeas, dried or canned
- Black, kidney, navy, and pinto beans
- Frozen edamame
- Yellow or green split peas
- Hummus
- Baked beans, reduced sugar
Reading the label:
- Choose canned beans marked “no salt added,” or rinse regular ones well. Rinsing cuts the sodium noticeably.
- Baked beans vary a lot in added sugar between brands. Compare the labels.
- For bean soups, pick chunky over smooth. The more whole beans, the lower the GI.
Tips to help you succeed
- Cook a pot on the weekend. I cook a pot of lentils or beans on Sunday. They keep four or five days in the fridge and freeze well in portions.
- Swap half the meat or rice. Chili, tacos, and grain bowls all work with half the usual meat or rice replaced by beans.
- Keep canned beans on hand. They test a little higher than home-cooked, but they’re still low GI, and convenience is what keeps you eating them.
- Start slowly if you’re not used to them. A few spoonfuls a day, building up over a couple of weeks, gives your digestion time to adjust to the fiber.
- Keep soups chunky. Blend only part of a bean soup, or none of it, to keep the GI down.
How I eat legumes
Some kind of bean or lentil shows up in most of my meals: lentils in soup, black beans in place of rice in a burrito bowl, chickpeas tossed into salads, and hummus with raw vegetables for an afternoon snack. Frozen edamame is my go-to when I want something salty.
Frequently asked questions
Are beans low glycemic?
Yes. Nearly every bean, lentil, and pea tests between 15 and 45, and their GL stays low even in a ¾-cup serving. Only pureed canned bean soups reach the medium range.
Are canned beans as good as dried?
Nearly. Canned beans test somewhat higher (kidney beans 52 versus 24, chickpeas 38 versus 28), but both are still low GI. Rinse them to cut the sodium.
What is the glycemic index of lentils?
Red lentils test at 26 and green or brown lentils at 30, with a GL of about 5 per ¾ cup cooked. Canned lentil soup comes in at 44.
Is hummus low glycemic?
Very. Hummus tests at 6, with a GL near zero for two tablespoons. Watch what you dip, though: crackers and pita can carry far more carbs than the hummus.
Can you eat beans on South Beach or keto?
South Beach allows legumes from Phase 1, in moderate portions. Keto is a different story: most beans carry 20–30 g of carbs per ¾ cup. Edamame, soybeans, and small amounts of hummus are the legumes that fit.
Printable legume list
A free one-page version of this list is coming soon. For the full printable set covering every food group, see the glycemic index food lists at Health List Now.
GI values vary between tests. This page is general information, not medical advice. Last reviewed October 2026.