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.

Dried Fruit

Moderate
Impact: high

Carbs / serving

45g

Fiber / serving

3g

Glycemic Index

64

Serving

1/4 cup

In context

Carbs: 100% of a typical 45g meal target — like eating three slices of standard sandwich bread
Fiber: 11% of the 28g daily recommended intake — about the amount in a half-cup of cooked collard greens
Glycemic Index: Medium-range, landing in the 56-69 band — similar to a serving of brown rice

Recipe Intelligence

Low naturally occurring protein
Moderate fiber density
Almost instant preparation
Stores perfectly for months
Naturally sweet and snackable
Requires zero cooking skills
Ideal for grab-and-go portions
A nostalgic pantry staple

Blood-sugar-friendly swaps

Fresh Berries

Cooking tips

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

Why the swaps are better

Concentrated sugar content

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.