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.

Flan

Moderate
Impact: high

Carbs / serving

35g

Fiber / serving

0g

Glycemic Index

65

Serving

1 slice (3 oz)

In context

Carbs: 58-78% of a typical diabetes-friendly meal allowance — roughly equal to two medium slices of white bread
Fiber: 0% of the recommended daily intake — about the same as a single teaspoon of granulated sugar
Glycemic Index: 65 (Medium GI) — similar to a serving of brown rice

Recipe Intelligence

Moderate protein from eggs and milk
Essentially no dietary fiber
Requires patient baking and cooling
Does not freeze well due to texture
Soft texture and sweet flavor
Caramel work requires some confidence
Best prepared a day ahead to set
A classic, silky family favorite

Cooking tips

This original preparation is shown for risk awareness, not as a recommended recipe. Prefer a portioned plate of protein and non-starchy vegetables; any starch still counts toward the meal.

Why the swaps are better

Special treat - portion control essential

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.