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.

Crackers (Regular)

Moderate
Impact: high

Carbs / serving

18g

Fiber / serving

1g

Glycemic Index

71

Serving

10 crackers

In context

Carbs: 30-40% of a typical meal allowance — like eating one-third of a medium baked sweet potato
Fiber: about 3.5% of the daily target — like the fiber found in half a cup of shredded carrots
Glycemic Index: High GI (71) — like a standard slice of white bread

Recipe Intelligence

Very low protein
Lacks dietary fiber
Ready to serve instantly
Not suitable for freezing
Very popular with children
Requires no cooking skills
Simple shelf-stable snack
Classic simple crunch

Blood-sugar-friendly swaps

Seed Crackers

Cooking tips

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

Why the swaps are better

Made from refined flour

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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.