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.

Salsa (Fresh Pico de Gallo)

Moderate
Impact: low

Carbs / serving

4g

Fiber / serving

1g

Glycemic Index

15

Serving

1/2 cup

In context

Carbs: about 7 to 9 percent of a 45-60g meal goal — roughly the amount found in one small orange
Fiber: about 4 percent of a 28g daily goal — like eating a medium stalk of celery
Glycemic Index: very low at 15 on the scale — similar to the slow, steady digestion of raw broccoli

Recipe Intelligence

Low protein content
Light vegetable fiber
Quick chopping required
Texture loses integrity
Fresh and crunchy appeal
Very simple to assemble
Stays fresh for days
Refreshing bright side

Cooking tips

Fresh tomatoes, onions, cilantro, lime - perfect anytime

Why the swaps are better

Free food for diabetes - adds flavor without impacting blood sugar

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.