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.

Donut

Moderate
Impact: high

Carbs / serving

30g

Fiber / serving

1g

Glycemic Index

76

Serving

1 medium

In context

Carbs: 50-65% of a typical diabetes-friendly meal allowance — roughly equivalent to two slices of white bread
Fiber: less than 4% of the daily 28g recommendation — like eating just one-tenth of a small apple
Glycemic Index: high glycemic category — similar to eating a standard serving of cornflakes

Recipe Intelligence

very low in protein
minimal dietary fiber
quick to fry up
holds up okay for a short time
a favorite among the little ones
simple ingredients, technique takes practice
best enjoyed fresh and warm
pure nostalgia and soul-soothing

Blood-sugar-friendly swaps

Almond Flour Scone

Chia Seed Pudding

Cooking tips

This original preparation is shown for risk awareness, not as a recommended recipe. For an alternative, choose Almond Flour Scone or Chia Seed Pudding and follow that recipe's measured portions.

Why the swaps are better

Fried dough with sugar coating

Family verdict

No reviews yet — be the first to tell families how this swap really tasted.

to leave a review.

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.