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.

Potato Chips

Moderate
Impact: high

Carbs / serving

15g

Fiber / serving

1g

Glycemic Index

54

Serving

1 oz

In context

Carbs: 25-33% of a typical meal target — roughly equivalent to a single medium apple
Fiber: about 3.5% of a daily goal — less than what you would find in half a cup of black-eyed peas
Glycemic Index: low range — similar to a serving of brown rice

Recipe Intelligence

Very low protein content
Low in dietary fiber
Quick and simple to prepare
Not recommended for the freezer
Very popular with children
Very easy for home cooks
Stores well in airtight containers
A classic nostalgic crunch

Blood-sugar-friendly swaps

Kale Chips

Cooking tips

This original preparation is shown for risk awareness, not as a recommended recipe. For an alternative, choose Kale Chips and follow that recipe's measured portions.

Why the swaps are better

High in carbs and unhealthy fats

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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.