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.

Mashed Sweet Potatoes (No Sugar)

Lower Impact
Impact: low

Carbs / serving

24g

Fiber / serving

4g

Glycemic Index

48

Serving

1/2 cup

In context

Carbs: 40-53% of a typical 45-60g meal target — roughly equivalent to a medium-sized baked potato
Fiber: 14% of the 28g daily goal — about the same amount found in a small cup of cooked black-eyed peas
Glycemic Index: Low range (48) — similar to the impact of steel-cut oatmeal

Recipe Intelligence

Very low protein contribution
Good source for a root vegetable
Quick and simple after boiling
Holds its texture perfectly in the freezer
Sweet, smooth, and easily accepted by little ones
Very hard to mess up
Great for making batches ahead of time
A soulful staple that warms the spirit

Why it can spike blood sugar

Sweet potatoes are starchy vegetables that cause a modest rise in blood glucose if portion sizes are not controlled.

Cooking tips

1. Roast 2 large sweet potatoes at 400F for 45 minutes until tender. 2. Peel and mash with 2 tbsp grass-fed butter. 3. Fold in 1 tsp cinnamon and 1/4 tsp nutmeg. 4. Serve warm without additional honey or sugar.

Why the swaps are better

This dish eliminates the traditional brown sugar and marshmallow toppings, which cause massive spikes. Using the natural sweetness of cinnamon and butter keeps the glycemic load manageable.

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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.