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.

Frozen Greek Yogurt

Moderate
Impact: low

Carbs / serving

10g

Fiber / serving

1g

Glycemic Index

36

Serving

1/2 cup

In context

Carbs: Approx 20% of a standard 50g meal target — About the amount of carbohydrate in half a medium apple
Fiber: Approx 3.5% of a 28g daily goal — Like adding a small sprinkle of chia seeds to your morning oats
Glycemic Index: Low range category (36) — Similar to the impact of a bowl of steel-cut oatmeal

Recipe Intelligence

Good source of dairy protein
Very low in dietary fiber
Quick and simple to whip up
Designed specifically for the freezer
Naturally sweet and appealing
No advanced culinary skills required
Great to keep stocked in the freezer
Cooling and satisfying on a warm day

Why it can spike blood sugar

The natural lactose content can cause a glucose rise if too much added sugar is present.

Cooking tips

1. Mix 1/2 cup plain unsweetened Greek yogurt with 1/2 tsp vanilla extract and a pinch of cinnamon. 2. Freeze in a shallow airtight container for 2 hours. 3. Stir after 1 hour and allow to soften briefly before serving. Use the yogurt label to count naturally occurring milk carbohydrates.

Why the swaps are better

Plain yogurt provides protein without added sweeteners. Its naturally occurring carbohydrates still count toward the meal.

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.