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.

Flavored Yogurt

Moderate
Impact: high

Carbs / serving

20g

Fiber / serving

0g

Glycemic Index

60

Serving

1 cup

In context

Carbs: about 33-44% of a standard 45-60g meal target — like eating two medium-sized fresh peaches
Fiber: 0% of the 28g daily goal — similar to drinking a glass of water
Glycemic Index: medium, sitting in the 56-69 range — like eating a medium-sized baked potato

Recipe Intelligence

Moderate protein content
Lacks dietary roughage
Ready in moments
Texture changes after freezing
A sweet, familiar snack
Requires no cooking skills
Easy to grab and go
Simple and satisfying sweetness

Blood-sugar-friendly swaps

Plain Greek Yogurt

Cooking tips

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

Why the swaps are better

High in added sugars

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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.