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 Sweet Potato Fries

Moderate
Impact: medium

Carbs / serving

24g

Fiber / serving

4g

Glycemic Index

63

Serving

1 cup

In context

Carbs: 40-50 percent of a standard diabetes-friendly meal allowance — roughly equivalent to two slices of whole-wheat bread
Fiber: 14 percent of the daily goal — about the same as a medium-sized pear with the skin on
Glycemic Index: moderate range within 56-69 — comparable to the impact of long-grain brown rice

Recipe Intelligence

Low natural protein content
Good heart-healthy fiber
Quick and simple chopping
Can get a bit mushy when frozen
Naturally sweet and appealing
Very easy for home cooks
Best served fresh from the oven
A warm, soulful side dish

Why it can spike blood sugar

Sweet potatoes have a moderate glycemic index and can spike blood sugar if consumed in large portions.

Blood-sugar-friendly swaps

Turnips

Zucchini Hash Browns

Cooking tips

1. Slice 1 medium sweet potato into strips. 2. Toss with 1 tbsp olive oil and 1 tbsp green banana flour for crispiness. 3. Arrange on a tray in a single layer. 4. Bake at 425F for 25 minutes, flipping halfway.

Why the swaps are better

Better alternative when baked

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.