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.

Half & Half Mac and Cheese

High Risk
Impact: medium

Carbs / serving

28g

Fiber / serving

3g

Glycemic Index

45

Serving

1 cup

In context

Carbs: approx. 45-60% of a standard diabetes-friendly meal allowance — like eating two slices of whole wheat bread
Fiber: about 10% of the recommended daily intake — roughly the amount in one small pear
Glycemic Index: low GI category — similar to the impact of chickpeas

Recipe Intelligence

Low to moderate protein boost
Traditional refined pasta lacks fiber
Quick and simple stovetop prep
Freezes well when portioned properly
A beloved favorite for the little ones
A staple dish for any home cook
Great for reheating throughout the week
The ultimate soul-warming classic

Why it can spike blood sugar

Refined pasta provides a high volume of rapidly digestible starch that causes significant glucose spikes.

Blood-sugar-friendly swaps

Cauliflower Mac and Cheese

Banana Flour Macaroni (for Mac and Cheese)

Our signature swap

House staple

Green Banana Flour Pasta

Green banana flour is a cornmeal-free flour option that can contain resistant starch before cooking. Cooking changes that starch, and the finished pasta still contributes carbohydrates. Count the portion using the product label; a lower glucose response is not guaranteed.

👩‍🍳 For the pasta machine: it's gluten-free, so bind the dough with eggs + a little psyllium husk. Boil gently and don't overcook — extreme heat breaks down the resistant starch.

Shop green banana flour

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Cooking tips

This original preparation is shown for risk awareness, not as a recommended recipe. For an alternative, choose Cauliflower Mac and Cheese or Banana Flour Macaroni (for Mac and Cheese) and follow that recipe's measured portions.

Why the swaps are better

A good middle ground - 40% fewer carbs while keeping that mac and cheese comfort.

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.