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.

Baked Pork Chops with Herbs

Lower Impact
Impact: low

Carbs / serving

1g

Fiber / serving

0g

Glycemic Index

0

Serving

1 chop (6 oz)

In context

Carbs: less than 2% of a standard 60g meal target — about the amount found in a small stalk of celery
Fiber: 0% of the recommended 28g daily intake — the amount of fiber in a single sip of water
Glycemic Index: negligible — like a cup of plain water

Recipe Intelligence

Excellent source of essential amino acids
Virtually no dietary fiber present
Very quick and straightforward assembly
Holds up very well in the freezer
Simple flavors that children usually enjoy
Very difficult to mess up for new cooks
Perfect for grabbing throughout the week
A classic, savory staple of the home table

Why it can spike blood sugar

Protein and fat content minimize the glycemic impact by slowing down gastric emptying.

Cooking tips

Season with garlic, thyme, rosemary, paprika. Bake at 400°F for 20-25 minutes. Brush with tiny bit of olive oil for moisture.

Why the swaps are better

Lean protein, minimal carbs. Add roasted vegetables for a complete diabetes-friendly meal.

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.