SoulFoodSwaps

Soul Food Nutrition Lookup

See the blood sugar impact of any soul food dish — and the swaps that let you keep eating what you love.

Almond Flour Scone

Lower Impact
Impact: low

Carbs / serving

10g

Fiber / serving

3g

Glycemic Index

30

Serving

1 medium

In context

Carbs: about 20 percent of a standard diabetes-friendly meal allowance — roughly the amount of carbohydrates in one medium apple
Fiber: approximately 10 percent of the recommended daily intake — about the same fiber content as a half-cup of cooked collard greens
Glycemic Index: within the low range — similar impact on blood sugar as a serving of raw carrots

Recipe Intelligence

moderate almond-based protein
good fiber boost
quick and simple mixing
stores beautifully for later
a tasty, snackable treat
very easy for new bakers
perfect for grabbing on the go
warm and soothing texture

Why it can spike blood sugar

The high fat and fiber content in almond flour significantly slows down the absorption of glucose into the bloodstream.

Blood-sugar-friendly swaps

Almond Flour Biscuit

Cooking tips

1. Mix 2 cups almond flour with 2 tbsp green banana flour for structure. 2. Fold in butter and egg. 3. Bake at 350F for 18-20 minutes until golden.

Why the swaps are better

Low carb baked option

Family verdict

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Sponsored · GreenFields Pasta Co.

This swap is brought to you by GreenFields Pasta Co.

Grain-free pastas with the texture of the real thing — made for steady blood sugar.

Learn more

Get the full 7-day plan

A personalized weekly meal plan — your dishes, your kitchen, your budget — that keeps blood sugar steady without giving up soul food.

Diabetes-conscious meal-planning support — not medical advice. Portion and carbohydrate information is provided for planning purposes. Use alongside guidance from your clinician or dietitian.