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    Glycemic Index and Glycemic Load: Legumes and Nuts


    Posted by .(JavaScript must be enabled to view this email address)
    Friday, August 20, 2004 1:45 am Email this article
    Below is a table with the glycemic index and glycemic loads of legumes and nuts.

    High glycemic index foods increase calorie intake by 50 to 80 percent when compared to medium- and low-glycemic index foods according to one study.

    Low glycemic index foods reduce calorie intake and are associated with lower body weights.

    Some researchers believe that low-carbohydrate diets work because they are low glycemic index and low glycemic load foods.

    Glycemic index is how quickly a given amount of food raises blood sugar levels relative to pure glucose (blood sugar).

    Glycemic load is a ranking of how much a standard serving of food raises your blood sugar. Glycemic load is calculated by multiplying the amount of carbohydrate in a food by the glycemic index and dividing by 100. Glycemic load of a food is a better tool than the glycemic index value of a food when evaluating the foods you eat.

    A more complete description of glycemic index and glycemic load can be found here.

         

    Glycemic Index and Glycemic Load of Legumes and Nuts

     
    LEGUMES AND NUTS
    Glycemic
      Index
    Glycemic
        Load
       
    Serving
      size
    Available
      carbohydrate
     
    (Glucose = 100)
    (per serving)
    grams
    grams per serving
        449 Baked beans
            Baked beans, canned (Canada)
     40 ± 3
            Baked beans, canned haricot and navy beans in tomato sauce (Libby, McNeill and Libby, Chatham, Canada)
       56
            Average of 2 studies
     48 ± 8
    7
    150
    15
        450 Beans, dried, boiled
            Beans, dried, type NS (Italy)
       36
    11
    150
    30
            Beans, dried, type NS (Italy)
       20
    6
    150
    30
            Average of 2 studies
     29 ± 9
    9
    150
    30
        451 Black-eyed beans and peas (Cowpeas), boiled
            Black-eyed beans (Canada)
       50
    15
    150
    30
            Black-eyed beans (Canada)
     33 ± 4
    10
    150
    30
            Average of 2 studies
     42 ± 9
    13
    150
    30
        452 Butter beans
            Butter beans (South Africa)
     28 ± 7
    5
    150
    20
            Butter beans, dried, cooked 1.25 h (South Africa)
       29 ± 8
    6
    150
    20
            Butter beans (Canada)
     36 ± 4
    7
    150
    20
            Average of 3 studies
     31 ± 3
    6
    150
    20
            Butter beans, dried, boiled + 5 g sucrose (South Africa)
     30 ± 2
    6
    150
    20
            Butter beans, dried, boiled + 10 g sucrose (South Africa)
     31 ± 2
    6
    150
    20
            Butter beans, dried, boiled + 15 g sucrose (South Africa)
     54 ± 4
    11
    150
    20
        453 Chickpeas (Garbanzo beans, Bengal gram), boiled
            Chickpeas (Cicer arietinum Linn), dried, soaked, boiled 35 min (Philippines)
       10
    3
    150
    30
            Chickpeas, dried, boiled (Canada)
       31
    9
    150
    30
            Chickpeas (Canada)
       33
    10
    150
    30
            Chickpeas (Canada)
     36 ± 5
    11
    150
    30
            Average of 4 studies
     28 ± 6
    8
    150
    30
        454 Chickpeas, canned in brine (Lancia-Bravo Foods Ltd, Toronto, Canada)
       42
    9
    150
    22
        455 Chickpeas, curry, canned (Canasia Foods Ltd, Scarborough, Canada)
       41
    7
    150
    16
        456 Haricot and navy beans
            Haricot and navy beans, pressure cooked (15 psi) 25 min (King Grains, Toronto, Canada)
       29
    9
    150
    33
            Haricot and navy beans, dried, boiled (Canada)
       30
    9
    150
    30
            Haricot and navy beans, boiled (Canada)
     31 ± 6
    9
    150
    30
            Haricot and navy beans (King Grains, Canada)
       39
    12
    150
    30
            Haricot and navy beans, pressure cooked (15 psi) 25 min (King Grains, Canada)
       59
    19
    150
    33
            Average of 5 studies
     38 ± 6
    12
    150
    31
        457 Kidney beans
            Kidney/white bean (Phaseolus vulgaris Linn), soaked, boiled 17 min (Philippines)
       13
    3
    150
    25
            Kidney beans (Phaseolus vulgaris) (India)
       19
    5
    150
    25
            Kidney beans (USA)
       23
    6
    150
    25
            Kidney beans, dried, boiled (France)
     23 ± 1
    6
    150
    25
            Kidney beans (Phaseolus vulgaris Linn), red, soaked 20 min, boiled 70 min (Sweden)
       25
    6
    150
    25
            Kidney beans (Canada)
     29 ± 8
    7
    150
    25
            Kidney beans, dried, boiled (Canada)
       42
    10
    150
    25
            Kidney beans (Canada)
       46
    11
    150
    25
            Average of 8 studies
     28 ± 4
    7
    150
    25
        458 Kidney beans (Phaseolus vulgaris Linn), autoclaved
       34
    8
    150
    25
        459 Kidney beans, canned (Lancia-Bravo Foods Ltd, Canada)
       52
    9
    150
    17
        460 Kidney beans, dried, soaked 12 h, stored moist 24 h, steamed 1 h (India)
     70 ± 11
    17
    150
    25
        461 Black bean (Phaseolus vulgaris Linn), soaked overnight, cooked 45 min (Philippines)
       20
    5
    150
    25
        462 Lentils, type NS
            Lentils, type NS (USA)
       28
            Lentils, type NS (Canada)
       29 ± 3
            Average of 2 studies
     29 ± 1
    5
    150
    18
    463 Lentils, green
            Lentils, green, dried, boiled (Canada)
       22
    4
    150
    18
            Lentils, green, dried, boiled (France)
     30 ± 15
    6
    150
    18
            Lentils, green, dried, boiled (Australia)
     37 ± 3
    5
    150
    14
            Average of 3 studies
     30 ± 4
    5
    150
    17
        464 Lentils, green, canned in brine (Lancia-Bravo Foods Ltd, Canada)
       52
    9
    150
    17
        465 Lentils, red
            Lentils, red, dried, boiled (Canada)
       18
    3
    150
    18
            Lentils, red, dried, boiled (Canada)
       21
    4
    150
    18
            Lentils, red, dried, boiled (Canada)
       31
    6
    150
    18
            Lentils, red, dried, boiled (Canada)
       32
    6
    150
    18
            Average of 4 studies
     26 ± 4
    5
    150
    18
        466 Lima beans, baby, frozen, reheated in microwave oven (York, Canada Packers, Toronto, Canada)
       32
    10
    150
    30
        467 Marrowfat peas
            Marrowfat peas, dried, boiled (USA)
       31
            Marrowfat peas, dried, boiled (Canada)
     47 ± 3
            Average of 2 studies
     39 ± 8
    7
    150
    19
        468 Mung beans
            Mung bean (Phaseolus areus Roxb.), soaked, boiled 20 min (Philippines)
       31
    5
    150
    17
            Mung bean, fried (Australia)
     53 ± 8
            Mung bean, germinated (Australia)
     25 ± 4
    4
    150
    17
            Mung bean, pressure cooked (Australia)
     42 ± 5
    7
    150
    17
        469 Peas, dried, boiled (Australia)
       22
    2
    150
    9
        470 Pigeon Pea (Cajanus cajan Linn Huth.), soaked, boiled 45 min (Philippines)
       22
    4
    150
    20
        471 Pinto beans
            Pinto beans, dried, boiled (Canada)
       39
    10
    150
    26
            Pinto beans, canned in brine (Lancia-Bravo Foods Ltd, Canada)
       45
    10
    150
    22
        472 Romano beans (Canada)
       46
    8
    150
    18
        473 Soya beans
            Soya beans, dried, boiled (Canada)
     15 ± 5
    1
    150
    6
            Soya beans, dried, boiled (Australia)
     20 ± 3
    1
    150
    6
            Average of 2 studies
     18 ± 3
    1
    150
    6
            Soya beans, canned (Canada)
     14 ± 2
    1
    150
    6
        474 Split peas, yellow, boiled 20 min (Nupack, Mississauga, Canada)
       32
    6
    150
    19

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