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.

Biscuit

Moderate
Impact: high

Carbs / serving

20g

Fiber / serving

1g

Glycemic Index

70

Serving

1 medium

In context

Carbs: about 33-44% of a standard 45-60g meal goal — roughly equal to a medium-sized apple
Fiber: less than 4% of the 28g daily goal — like eating a small handful of spinach
Glycemic Index: high (>=70) — comparable to white sandwich bread

Recipe Intelligence

Low protein content
Low fiber content
Quick to mix and bake
Freezes very well
A beloved family favorite
Simple pantry ingredients
Great for making in batches
The ultimate soul food staple

Blood-sugar-friendly swaps

Almond Flour Biscuit

Cooking tips

This original preparation is shown for risk awareness, not as a recommended recipe. For an alternative, choose Almond Flour Biscuit and follow that recipe's measured portions.

Why the swaps are better

Made with refined flour and butter

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.