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.

Black-Eyed Peas

Moderate
Impact: medium

Carbs / serving

35g

Fiber / serving

8g

Glycemic Index

42

Serving

1 cup cooked

In context

Carbs: about 60% of a typical diabetes-friendly meal target — like eating two medium apples
Fiber: about 28% of the daily recommended intake — like a generous cup of cooked broccoli
Glycemic Index: low, at 42 out of 100 — like a small handful of peanuts

Recipe Intelligence

moderate plant-based protein boost
excellent source for gut health
simple ingredients, longer simmer time
holds up beautifully for later
soft texture and mild earthy flavor
very forgiving for novice cooks
tastes even better the next day
a soul-warming staple

Blood-sugar-friendly swaps

Black Soybeans

Cauliflower Rice

Cooking tips

Cook with onions, garlic, smoked turkey instead of ham hock. Add collard greens for extra fiber.

Why the swaps are better

Actually pretty good for diabetes! High fiber and protein. Watch portions and what you eat it with.

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.