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.

Blackened Catfish

Lower Impact
Impact: low

Carbs / serving

1g

Fiber / serving

0g

Glycemic Index

0

Serving

1 fillet (4 oz)

In context

Carbs: less than 2 percent of a typical 60g meal allowance — like a single small almond
Fiber: 0 percent of the daily 28g goal — like a tablespoon of water
Glycemic Index: not applicable due to negligible carbohydrate content — not applicable

Recipe Intelligence

Excellent high-quality lean protein source
Contains no natural dietary fiber
Very fast cooking process
Freezes well when stored properly
Can be spicy for some younger palates
Easy technique but watch for smoking oil
Best enjoyed hot right off the skillet
A classic soulful staple

Why it can spike blood sugar

Catfish is a pure protein source that lacks the carbohydrates required to spike blood sugar.

Cooking tips

Coat in paprika, cayenne, garlic, onion powder. Pan sear in cast iron with minimal oil. 3-4 minutes per side.

Why the swaps are better

Zero carbs! High protein. Full of flavor from the spices. Perfect diabetes food.

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.