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 Vegetable Empanadas

Lower Impact
Impact: low

Carbs / serving

24g

Fiber / serving

7g

Glycemic Index

42

Serving

2 empanadas

In context

Carbs: Approx 40-50% of a standard diabetes-friendly meal goal — roughly equivalent to a single medium baked sweet potato
Fiber: Approximately 25% of the daily 28g recommendation — about the amount found in one cup of cooked collard greens
Glycemic Index: Low category (below 55) — similar to the slow-burning energy of steel-cut oats

Recipe Intelligence

Light on protein content
Excellent vegetable-based fiber
Requires some patient kitchen work
Perfect for pulling out on busy nights
Fun shape for little hands
Takes a bit of practice to seal the edges
Stays delicious for several days
A warm, savory pastry hug

Why it can spike blood sugar

Residual starches from the green banana flour and whole wheat crust may cause a minor rise if portions are exceeded.

Cooking tips

1. Mix 1 cup green banana flour with 1 cup whole wheat flour and 1/4 cup olive oil. 2. Knead with 1/2 cup water until smooth dough forms. 3. Roll thin and fill with sauteed spinach, mushrooms, and onions. 4. Seal edges with fork. 5. Bake at 375F for 20-25 minutes until golden.

Why the swaps are better

Using a blend of resistant starch-rich green banana flour and whole wheat significantly lowers the glycemic load compared to traditional white flour fried crusts. This contains roughly 40% fewer net carbs than traditional versions.

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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.