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.

Canned Fruit (No Sugar)

Moderate
Impact: medium

Carbs / serving

18g

Fiber / serving

2g

Glycemic Index

40

Serving

1 cup

In context

Carbs: Approximately 30-40% of a standard diabetes-friendly meal allowance — roughly equivalent to a medium-sized apple
Fiber: About 7% of a daily 28g target — like eating a small handful of raw almonds
Glycemic Index: Low range category (40) — similar to a half cup of cooked chickpeas

Recipe Intelligence

Very low protein
Low fiber content
Instant preparation
Not recommended for freezing
Easy for children to eat
No culinary skill needed
Great for pantry stocking
Simple sweet finish

Why it can spike blood sugar

The natural fructose in fruit is delivered with fiber, preventing the rapid glucose spikes seen with added sugars.

Blood-sugar-friendly swaps

Fresh Berries

Strawberries

Cooking tips

1. Drain and rinse the fruit thoroughly to remove any residual syrup. 2. Serve cold to maintain texture. 3. Limit portion to 1 cup to manage total carbohydrate intake.

Why the swaps are better

Packed in water or juice

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.