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Glycemic Index for Vegetables Including Legumes

Glycemic Index Vegetable List

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Updated April 09, 2014

Assorted Vegetables

Non-starchy Vegetables

Most non-starchy vegetables aren't tested because a person would have to eat so much to get 50 grams of carbohydrate for the test (for example, 20 cups of broccoli). And, in fact, for many of these vegetables there is so little carbohydrate encased in so much cellulose that they probably cause little or no rise in blood sugar. For this reason, some low carb diets call these "free" foods. On the other hand, some non-starchy vegetables have more sugar than others, and some, like tomatoes, are actually fruits that will definitely cause a blood sugar rise.

Starchy Vegetables

Beets 64

Carrots 16-92 average 47

Corn 37-62, average 53

Parsnips 97

Peas, green, fresh or frozen 39-54, average 48

Potato 56-111 - most averages usually given in high 80's

Potato, instant - 74-97, average 80

Rutabaga 72

Sweet potato - 44-78, average 61*

*Sweet potatoes and yams cover a wide variety of species that are called different things in different places in the world. For example, garnet yams in the US are a type of sweet potato. Species are seldom given in the tables.

Legumes

Unless otherwise noted, this refers to dried beans or peas which are boiled. When canned beans are tested they tend to have a higher glycemic index.

Blackeyed peas 33-50

Butter beans 28-36, average 31

Chick peas (garbanzo beans) 31-36

Chick peas, canned 42

Kidney beans 13-46, average 34

Kidney beans, canned 52

Lentils 18-37

Lentils, canned 52

Navy beans (white beans, haricot) 30-39

Navy beans, pressure cooked 29-59

Peas, dried, split 32

Pinto beans 39

Pinto beans, canned 45

Soy beans 15-20

Soy beans, canned 14

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