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.

Plain Greek Yogurt

Lower Impact
Impact: low

Carbs / serving

8g

Fiber / serving

1g

Glycemic Index

14

Serving

1 cup

In context

Carbs: about 15 percent of a standard 50g meal budget — roughly equivalent to a half-cup serving of fresh strawberries
Fiber: less than 4 percent of the daily 28g recommendation — like a single small stalk of celery
Glycemic Index: low index impact — like a handful of raw almonds

Recipe Intelligence

High protein density
Virtually no fiber content
Instant and effortless
Texture changes significantly
Versatile and mild flavor
Requires no cooking skills
Perfect for grab-and-go
Cool, creamy, and soothing

Why it can spike blood sugar

The natural lactose in dairy is a carbohydrate that can cause mild blood sugar elevation if consumed without pairing with fiber.

Cooking tips

1. Scoop 1 cup plain Greek yogurt into a bowl. 2. Fold in fresh sliced strawberries. 3. Dust with nutmeg for a southern-inspired flavor finish.

Why the swaps are better

Plain Greek yogurt avoids the high added sugar of flavored varieties, which often contain 20g+ of sugar per serving.

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.