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.

Green Banana Flour Biscuits and Gravy

Moderate
Impact: low

Carbs / serving

14g

Fiber / serving

6g

Glycemic Index

—

Serving

2 biscuits with 1/2 cup gravy

In context

Carbs: about 25-30% of a standard meal allowance — like eating one medium-sized apple
Fiber: about 21% of a standard daily intake — roughly the same as one cup of cooked collard greens
Glycemic Index: unknown — the glycemic impact has not been established for this specific flour type

Recipe Intelligence

Low to moderate protein boost
High fiber content from green banana flour
Moderate effort for homemade dough
Excellent for storing and reheating
Mild, familiar biscuit texture
Straightforward mixing and baking
Perfect for breakfast prep
Warm, nostalgic soul food heartiness

Why it can spike blood sugar

Even with resistant starch, high-density flour alternatives can accumulate carbs if servings exceed recommendations.

Cooking tips

1. Mix 1 cup almond flour with 1/4 cup green banana flour (GBF). 2. Bake biscuits at 375F for 15 minutes. 3. For gravy, brown 1/4lb turkey sausage, whisk in 1 tbsp GBF, and add 1 cup bone broth; simmer until thickened.

Why the swaps are better

This recipe avoids the prohibited refined coatings and added sweeteners. green banana flour still contributes carbohydrates and its resistant starch changes with cooking. The listed nutrition is approximate; use the stated serving size and do not assume this recipe prevents a glucose rise.

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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

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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.