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.

Nuts and Seeds Mix

Lower Impact
Impact: low

Carbs / serving

8g

Fiber / serving

5g

Glycemic Index

15

Serving

1/4 cup

In context

Carbs: about 15 percent of a typical 55g meal allotment — like half a slice of whole wheat bread
Fiber: about 18 percent of the daily goal — like a cup of cooked collard greens
Glycemic Index: well within the low range — like a small handful of raw peanuts

Recipe Intelligence

High quality plant-based protein
Excellent digestive support
Ready in seconds
Stores perfectly in the freezer
Easy for little hands to snack on
No cooking skills required
The ultimate grab-and-go snack
Satisfying crunch and nourishment

Why it can spike blood sugar

The high fat and protein content significantly slows down the rate of glucose absorption.

Cooking tips

1. Toss 1/4 cup mix with a pinch of sea salt. 2. Toast in a dry pan on medium heat for 3-5 minutes until fragrant.

Why the swaps are better

No added sugar, high protein

Family verdict

No reviews yet — be the first to tell families how this swap really tasted.

to leave a review.

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.