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.

Guacamole

Lower Impact
Impact: low

Carbs / serving

8g

Fiber / serving

6g

Glycemic Index

15

Serving

1/2 cup

In context

Carbs: about 15 percent of a typical 55g meal window — roughly equivalent to a single small gala apple
Fiber: about 21 percent of the 28g daily goal — close to the amount in a half-cup of cooked black beans
Glycemic Index: very low, well within the under-55 healthy range — like a small portion of raw almonds

Recipe Intelligence

Low in protein content
High fiber superstar
Very fast assembly
Doesn't freeze well due to texture
Usually a hit with the little ones
Easiest thing in the kitchen
Needs to be eaten fresh
Refreshing soul-soothing dip

Why it can spike blood sugar

The high healthy fat and fiber content in avocados significantly slows the rate of glucose absorption.

Cooking tips

Perfect for diabetes - healthy fats, low carbs, high fiber

Why the swaps are better

Excellent choice - avocados are great for blood sugar control

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.