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.

Mixed Berries

Lower Impact
Impact: low

Carbs / serving

15g

Fiber / serving

6g

Glycemic Index

25

Serving

1 cup

In context

Carbs: about 25-33 percent of a typical 45-60g meal target — roughly the amount of carbs found in one medium-sized apple
Fiber: approximately 21 percent of the 28g daily goal — similar to eating about one cup of cooked broccoli
Glycemic Index: well within the low-GI range — like comparing a slow-burning candle to a bright match

Recipe Intelligence

Low in protein
High fiber content
Quick and simple
Freezes beautifully for smoothies
Naturally sweet and colorful
No cooking skills required
Easy to portion for the week
A fresh, cooling treat

Why it can spike blood sugar

Berries contain natural fructose which can impact blood sugar levels if consumed in excessive quantities beyond a single serving.

Cooking tips

1. Rinse 1 cup of berries under cold water. 2. Gently pat dry with a paper towel. 3. Serve chilled as a refreshing replacement for high-glycemic fruit juice blends.

Why the swaps are better

Whole berries provide fiber that slows sugar absorption, unlike juice blends which can contain up to 30g of concentrated sugar per cup.

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.