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 Rice Arroz con Pollo

Moderate
Impact: medium

Carbs / serving

28g

Fiber / serving

6.5g

Glycemic Index

52

Serving

1.5 cups mixed medley

In context

Carbs: Approx 50% of a standard diabetes-friendly meal goal — About two slices of whole grain toast
Fiber: About 23% of the recommended daily intake — Like eating a medium-sized pear
Glycemic Index: Low (52), which is ideal for steady energy — Comparable to a serving of rolled oats

Recipe Intelligence

Moderate chicken content
Good with veggie mix-ins
Requires some stovetop work
Holds up very well
Mild and familiar flavors
Manageable one-pot process
Excellent for leftovers
Hearty and warming

Why it can spike blood sugar

Residual starches in brown rice, even when resistant-starch-focused, still provide a moderate glycemic load.

Cooking tips

1. Prepare brown rice 24 hours ahead, cook fully, chill in fridge, and reheat gently to increase resistant starch. 2. Sauté 1 diced onion and 3 cloves garlic in olive oil. 3. Fold in cauliflower rice and chilled brown rice. 4. Simmer with shredded chicken and sofrito for 10 minutes at 350F.

Why the swaps are better

By replacing half the high-glycemic white rice with cauliflower rice and employing the cooling method, we reduce the total starch impact by approximately 40% compared to traditional recipes. This keeps glucose response steadier while maintaining the authentic sofrito flavor.

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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.