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.

Fried Plantains (Maduros)

Moderate
Impact: high

Carbs / serving

48g

Fiber / serving

2g

Glycemic Index

70

Serving

1 cup

In context

Carbs: 80-100% of a typical diabetes-friendly meal allowance — like eating three slices of standard sandwich bread
Fiber: 7% of the daily recommended intake — about the same as eating two stalks of celery
Glycemic Index: High glycemic index category — similar to a baked russet potato

Recipe Intelligence

Low source of protein
Minimal dietary fiber content
Very quick and simple to fry
Doesn't hold texture well once frozen
Sweet, familiar flavor kids love
Requires only basic frying skills
Best served immediately, not for storage
Warm, sweet, and soulful staple

Blood-sugar-friendly swaps

Green Plantains (Baked)

Cooking tips

This original preparation is shown for risk awareness, not as a recommended recipe. For an alternative, choose Green Plantains (Baked) and follow that recipe's measured portions.

Why the swaps are better

Ripe plantains are high in sugar, frying makes it worse

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.