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.

Pozole (Traditional)

Moderate
Impact: medium

Carbs / serving

30g

Fiber / serving

5g

Glycemic Index

50

Serving

1.5 cups

In context

Carbs: about 50% of a standard diabetes-friendly meal goal — roughly the amount of carbohydrates in one large apple
Fiber: about 18% of the daily recommended intake — like eating a small serving of cooked broccoli
Glycemic Index: low, which is great for steady energy — similar to the impact of chickpeas

Recipe Intelligence

Good source of lean pork
Modest fiber from hominy
Requires significant simmering
Excellent for batch cooking
Mild and savory flavor profile
Simple techniques but time-intensive
Tastes even better the next day
Deeply nourishing and soul-warming

Blood-sugar-friendly swaps

Cabbage Pozole (Hominy-Free)

Cauliflower Rice

Cooking tips

Hominy-based soup - moderate carbs but good fiber from vegetables

Why the swaps are better

Traditional comfort food - decent fiber content helps

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.