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
