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.

Roasted Sweet Potatoes with Cinnamon

Moderate
Impact: medium

Carbs / serving

27g

Fiber / serving

4g

Glycemic Index

44

Serving

1 cup

In context

Carbs: 45-60% of a typical diabetes-friendly meal allowance — roughly equivalent to two slices of whole-wheat bread
Fiber: about 14% of the daily recommended intake — similar to a medium-sized pear with the skin on
Glycemic Index: within the low glycemic range — like a serving of rolled oats

Recipe Intelligence

very low protein content
good source of heart-healthy fiber
quick and simple to chop and toss
holds up well after roasting
sweet flavor profile is a crowd pleaser
very forgiving for new cooks
reheats beautifully throughout the week
warm, nostalgic, and soul-satisfying

Why it can spike blood sugar

Sweet potatoes are dense in complex carbohydrates, which provide a sustained energy release but can elevate blood sugar in large portions.

Blood-sugar-friendly swaps

Turnips

Cauliflower Mash

Cooking tips

1. Cut 2 medium sweet potatoes into 1-inch cubes. 2. Toss with 1 tbsp olive oil, 1 tsp cinnamon and 1/4 tsp nutmeg. 3. Roast at 400F for 25-30 minutes, turning halfway. Serve a measured 1/2-cup portion; no added sweetener is needed.

Why the swaps are better

Leaves out added sweeteners while keeping the familiar cinnamon flavor. Sweet potatoes still contain starch; use the stated portion and pair with protein and non-starchy vegetables.

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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.