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.
Ranch Dressing (Low-Fat)
Moderate
Impact: medium
Carbs / serving
5g
Fiber / serving
0g
Glycemic Index
30
Serving
2 tbsp
In context
Carbs: about 10% of a typical meal target — like eating about one-sixth of a small sweet potato
Fiber: 0% of daily goal — like a tablespoon of plain water
Glycemic Index: well within the low-GI range — similar to the impact of a half-cup of raw cherries
Recipe Intelligence
very little protein
no fiber content
very quick to whip up
does not freeze well due to emulsion
everyone loves a good dip
just mixing ingredients together
lasts well in the fridge
a classic cooling staple for any plate
Blood-sugar-friendly swaps
Ranch Dressing (Full-Fat)
Why the swaps are better
Added sugars to compensate for fat
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.
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.