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 Waffle

Moderate
Impact: low

Carbs / serving

8g

Fiber / serving

3g

Glycemic Index

30

Serving

1 medium

In context

Carbs: 13-17% of a standard meal target — like a small portion of side-dish collard greens
Fiber: about 11% of daily recommended intake — like eating a medium stalk of cooked broccoli
Glycemic Index: 54% of the low-GI ceiling — like a handful of raw peanuts

Recipe Intelligence

Good source due to almond base
Beneficial fiber content
Quick and simple breakfast
Reheats well in the toaster
Sweet enough for the little ones
Easy for new home cooks
Perfect for batch cooking
Hits that warm breakfast spot

Why it can spike blood sugar

The high fat and protein content of the almond flour base leads to a slow, steady release of glucose.

Blood-sugar-friendly swaps

Almond Flour Pancake

Whole Grain Toast

Cooking tips

1. Mix 0.5 cup almond flour, 1 egg, and 1 tbsp GBF for structural integrity. 2. Preheat waffle iron to 375F. 3. Pour batter and cook for 4 to 5 minutes until crisp and golden.

Why the swaps are better

Low carb breakfast 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.