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 Beans

Lower Impact
Impact: low

Carbs / serving

7g

Fiber / serving

4g

Glycemic Index

31

Serving

1 cup

In context

Carbs: about 12-15% of a typical 45-60g meal target — roughly the amount of carbs in a small, crisp apple
Fiber: about 14% of the recommended 28g daily intake — like eating a medium-sized pear
Glycemic Index: low at 31, which is excellent for steady blood sugar — similar to the impact of a half-cup of cooked chickpeas

Recipe Intelligence

minimal plant-based protein
great natural fiber source
fast to snap and steam
blanch and freeze perfectly
soft, savory, and easy to eat
a foundational kitchen staple
reheats well for midweek sides
a soulful, home-cooked staple

Why it can spike blood sugar

High fiber content and low net carbohydrate volume ensure a slow and steady glucose release.

Cooking tips

1. Toss 1 cup fresh green beans with 1 tsp olive oil and sea salt. 2. Sauté in a pan over medium heat for 5-7 minutes. 3. If thickening sauce, whisk in 1/2 tsp GBF.

Why the swaps are better

Lower carb vegetable option

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.