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.

Tater Tots

Moderate
Impact: high

Carbs / serving

23g

Fiber / serving

2g

Glycemic Index

70

Serving

10 pieces

In context

Carbs: about 40-50% of a standard diabetes-friendly meal allowance — like eating a medium-sized baked potato
Fiber: about 7% of the recommended daily intake — roughly the amount found in one small slice of whole wheat bread
Glycemic Index: high category, at 70 — comparable to the impact of a bowl of corn flakes cereal

Recipe Intelligence

very low protein content
minimal fiber per serving
quick and effortless baking
stays perfect in the freezer for months
a guaranteed favorite with the little ones
simple enough for any home cook
heats up well for weekday lunches
classic crispy, golden-brown joy

Blood-sugar-friendly swaps

Roasted Vegetables

Cooking tips

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

Why the swaps are better

Fried potato product

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.