SoulFoodSwaps

Name: Banana Flour Pasta (for Soul Food Pasta Salad)
Yield: 1 cup

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.

Banana Flour Pasta (for Soul Food Pasta Salad)

Moderate

Impact: medium

Carbs / serving

28g

Fiber / serving

Glycemic Index

—

Serving

1 cup

In context

Carbs: Approx. 45-60% of a standard meal target — About the amount in two small Granny Smith apples

Fiber: Around 18% of the daily recommended intake — Like eating one cup of cooked collard greens

Glycemic Index: Unknown — Not available for this specific flour type

Recipe Intelligence

Low natural protein

Good source of prebiotic fiber

Quick and simple boil

Holds texture well

Mild taste and familiar shape

Easy to cook like wheat pasta

Stays firm in the fridge

Satisfying and soulful

Why it can spike blood sugar

The inclusion of prebiotic fiber in the green banana flour base minimizes glycemic impact compared to wheat-based pastas.

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Green Banana Flour Pasta

Green banana flour is a cornmeal-free flour option that can contain resistant starch before cooking. Cooking changes that starch, and the finished pasta still contributes carbohydrates. Count the portion using the product label; a lower glucose response is not guaranteed.

👩‍🍳 For the pasta machine: it's gluten-free, so bind the dough with eggs + a little psyllium husk. Boil gently and don't overcook — extreme heat breaks down the resistant starch.

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Cooking tips

Cook fresh banana flour rotini for 2-3 minutes. Rinse with cold water. Mix with light mayo mixed with Greek yogurt, Dijon mustard, diced bell peppers, celery, hard-boiled eggs, and a small amount of diced dill pickle. Chill for 2 hours.

Why the swaps are better

This recipe avoids the prohibited refined coatings and added sweeteners. green banana flour still contributes carbohydrates and its resistant starch changes with cooking. The listed nutrition is approximate; use the stated serving size and do not assume this recipe prevents a glucose rise.

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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.