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 Cornbread

Moderate
Impact: medium

Carbs / serving

18.5g

Fiber / serving

6.2g

Glycemic Index

—

Serving

1 square (2x2 inches)

In context

Carbs: about 30-40% of a typical diabetes-friendly meal allowance — like a small slice of whole wheat toast
Fiber: about 22% of the recommended daily intake — roughly equivalent to a medium-sized pear
Glycemic Index: data currently unavailable — no direct food comparison available for this metric

Recipe Intelligence

Low plant-based protein content
High fiber content thanks to resistant starch
Quick mix and bake
Holds shape well after thawing
Mild, familiar texture and taste
Simple one-bowl preparation
Excellent for grab-and-go breakfasts
Satisfying and warm, just like home

Why it can spike blood sugar

The residual carbohydrates from the whole wheat flour and green banana flour offer a slow, sustained glucose release rather than a sharp spike.

Cooking tips

1. Preheat oven to 375F. 2. Whisk 1 cup green banana flour with 1 cup whole wheat flour and 1 tbsp baking powder. 3. Stir in 1 cup buttermilk, 2 eggs, and 1/4 cup melted butter. 4. Bake in a greased iron skillet for 20-25 minutes until golden.

Why the swaps are better

A cornmeal-free skillet bread made with green banana and whole wheat flours. Both flours contribute carbohydrates; cooking changes resistant starch. Nutrition figures are approximate, not a measured glucose response.

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.