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.

Refried Beans (Traditional)

Moderate
Impact: medium

Carbs / serving

26g

Fiber / serving

7g

Glycemic Index

40

Serving

1/2 cup

In context

Carbs: about 45-55% of a typical meal target — like two slices of whole grain bread
Fiber: about 25% of the recommended daily intake — roughly the amount in one large pear
Glycemic Index: low GI category — similar to a cup of steel-cut oats

Recipe Intelligence

Decent plant-based protein source
Excellent source of heart-healthy fiber
Quick when using canned beans
Freezes perfectly for future meals
Smooth texture is usually a hit with kids
Very simple technique for new cooks
Stores and reheats beautifully
Warm and filling soul-soothing staple

Blood-sugar-friendly swaps

Black Beans (whole)

Pinto Beans (Low-Fat)

Cooking tips

Traditional recipe uses lard - use olive oil or no added fat

Why the swaps are better

High in fat from frying, but good fiber content

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.