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.

Soda

Moderate
Impact: high

Carbs / serving

39g

Fiber / serving

0g

Glycemic Index

63

Serving

12 oz

In context

Carbs: about 65-85% of a typical diabetes-friendly meal allowance — like eating two and a half slices of white bread
Fiber: 0% of the daily recommended 28g — none, similar to a plain glass of water
Glycemic Index: 63, which falls into the medium glycemic category — similar to the impact of a medium-sized baked potato

Recipe Intelligence

no protein content
no dietary fiber provided
instant pour and serve
freezing causes loss of carbonation
very appealing to children
requires no cooking skills
easy to include in a cooler
a sweet, nostalgic staple

Blood-sugar-friendly swaps

Sparkling Water

Cooking tips

This original preparation is shown for risk awareness, not as a recommended recipe. For an alternative, choose Sparkling Water and follow that recipe's measured portions.

Why the swaps are better

Pure sugar with no nutritional value

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.