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.

Bagel

Moderate
Impact: high

Carbs / serving

48g

Fiber / serving

3g

Glycemic Index

72

Serving

1 medium

In context

Carbs: 80-100% of a typical meal allowance — roughly equivalent to three medium slices of white bread
Fiber: about 11% of the daily recommended value — similar to the amount in half a cup of cooked black-eyed peas
Glycemic Index: high at 72 — comparable to a standard glazed donut

Recipe Intelligence

Low protein content
Very little dietary fiber
Instant and very quick
Excellent for long-term storage
A favorite for breakfast time
Easiest thing to toast or slice
Perfect for grabbing on the go
Simple and satisfying warmth

Cooking tips

This original preparation is shown for risk awareness, not as a recommended recipe. Prefer a portioned plate of protein and non-starchy vegetables; any starch still counts toward the meal.

Why the swaps are better

Very high 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.