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.
Corn
Moderate
Impact: medium
Carbs / serving
30g
Fiber / serving
3g
Glycemic Index
52
Serving
1 cup
In context
Carbs: 50-65% of a typical meal allowance — roughly equivalent to two slices of whole-wheat bread
Fiber: 10% of the recommended daily value — about the same amount found in a half-cup of cooked collard greens
Glycemic Index: Low-range category — similar to a medium-sized apple
Recipe Intelligence
Low natural protein content
Provides a modest amount of dietary fiber
Very quick and effortless to prepare
Holds up very well in the freezer
Naturally sweet and highly popular with children
Simple enough for any home cook
Easy to batch cook for the week
A classic, soul-warming staple
Blood-sugar-friendly swaps
Zucchini Noodles
Why the swaps are better
Starchy vegetable
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.
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.