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.

Tortilla (Flour)

Moderate
Impact: high

Carbs / serving

22g

Fiber / serving

1g

Glycemic Index

72

Serving

1 medium

In context

Carbs: about 35-45% of a typical meal allocation — roughly the equivalent of one medium baked potato
Fiber: roughly 3-4% of daily goal — about the amount found in two stalks of celery
Glycemic Index: high category (72) — similar to a piece of white bread

Recipe Intelligence

very low protein content
lacks significant dietary fiber
fast and effortless preparation
stores perfectly for long periods
universally enjoyed by children
incredibly easy for any cook
excellent base for bulk planning
warm and versatile staple

Blood-sugar-friendly swaps

Almond and Green Banana Flour Tortilla

Cooking tips

This original preparation is shown for risk awareness, not as a recommended recipe. For an alternative, choose Almond and green banana flour Tortilla and follow that recipe's measured portions.

Why the swaps are better

Made from refined flour

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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.