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 Catfish

Moderate
Impact: low

Carbs / serving

12g

Fiber / serving

5g

Glycemic Index

—

Serving

1 fillet

In context

Carbs: 20-25% of a typical meal allowance — roughly equivalent to a small apple
Fiber: about 18% of the daily recommended intake — like eating a medium-sized pear
Glycemic Index: unknown — data is currently unavailable

Recipe Intelligence

Excellent protein source
Good for flour substitution
Requires quick frying attention
Best enjoyed fresh
Mild and easy to enjoy
Simple coating technique
Quick enough for weeknights
Soul-warming tradition

Why it can spike blood sugar

While low-carb, excessive use of almond flour can provide small amounts of digestible energy that slightly impact blood sugar.

Cooking tips

1. Pat 4 catfish fillets dry. 2. Combine 1/2 cup green banana flour and 1/2 cup almond flour with spices. 3. Dredge fish in flour mixture. 4. Pan-fry in avocado oil over medium-high heat for 4 minutes per side until crispy.

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

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.