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.

Arroz con Pollo (Traditional)

Moderate
Impact: high

Carbs / serving

50g

Fiber / serving

2g

Glycemic Index

70

Serving

1.5 cups

In context

Carbs: 85-100% of a typical meal allowance — roughly equivalent to two slices of hearty whole-grain bread
Fiber: 7% of daily goal — about the fiber content of half a small apple
Glycemic Index: High (>=70) — similar to the impact of a medium baked potato without the skin

Recipe Intelligence

Good lean base
Needs more veggies
Moderate effort
Freezes very well
Gentle, savory flavors
Straightforward pot-cooking
Reheats beautifully
Deeply soul-warming

Blood-sugar-friendly swaps

Cauliflower Rice Arroz con Pollo

Half Rice Arroz con Pollo

Cooking tips

This original preparation is shown for risk awareness, not as a recommended recipe. For an alternative, choose Cauliflower Rice Arroz con Pollo or Half Rice Arroz con Pollo and follow that recipe's measured portions.

Why the swaps are better

High carb from white rice base

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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.