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.

Kale Chips

Lower Impact
Impact: low

Carbs / serving

5g

Fiber / serving

2g

Glycemic Index

20

Serving

1 cup

In context

Carbs: about 8% to 11% of a standard 45-60g meal target — like eating a single small slice of an apple
Fiber: about 7% of the recommended 28g daily intake — similar to the amount in a half-cup of cooked green beans
Glycemic Index: well within the low range of 55 or less — like the slow-burning energy found in a handful of raw almonds

Recipe Intelligence

Low in protein content
A decent boost of roughage
Quick and easy oven work
Does not hold up well to freezing
Fun crunch that kids often enjoy
Very simple for new cooks
Best enjoyed fresh for texture
A light and healthy savory snack

Why it can spike blood sugar

High fiber and minimal digestible carbohydrates ensure blood sugar levels remain stable.

Blood-sugar-friendly swaps

Air-Popped Popcorn

Nuts and Seeds Mix

Cooking tips

1. Massage 1 cup of kale leaves with 1 tsp olive oil. 2. Lightly dust with 1 tsp GBF for extra crunch. 3. Bake at 300F for 15 minutes until crisp.

Why the swaps are better

Baked, nutrient-dense snack

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.