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.

Traditional Baked Beans

Very High Risk
Impact: high

Carbs / serving

58g

Fiber / serving

9g

Glycemic Index

65

Serving

3/4 cup

In context

Carbs: 100% of a standard meal allowance — like eating two medium-sized sweet potatoes
Fiber: 32% of daily recommended intake — roughly the same as eating three medium apples with the skin on
Glycemic Index: medium impact on blood glucose — similar to a serving of brown rice

Recipe Intelligence

moderate source
excellent source
requires long simmering
holds flavor well
sweet and savory appeal
very simple technique
great for leftovers
deeply soulful

Why it can spike blood sugar

The high amount of added brown sugar and molasses rapidly spikes blood glucose levels due to the high refined sugar content.

Blood-sugar-friendly swaps

Swapped Baked Beans

Cooking tips

1. Preheat your oven to 325°F. 2. Drain the soaked beans, cover with fresh water in a pot, and boil until tender, about 45 minutes. Drain them. 3. In a large mixing bowl, stir the beans, bacon, onion, sugar, molasses, mustard, and salt together. 4. Transfer into a Dutch oven. 5. Cover and bake for 2.5 hours. Check them every 45 minutes; if the sauce looks like it's drying out, add a splash of water. They're done when the beans are buttery soft and the sauce is thick and dark. To reheat, add a tablespoon of water and warm them in the oven.

Why the swaps are better

This classic recipe relies on brown sugar and molasses to get that deep, sweet flavor that is synonymous with soul food, but it is very hard on blood sugar.

The full swap recipe

Makes 8 servings

Per-serving nutrition — the full picture, not just carbs.

Calories 315Carbs 58gFiber 9gSugar 24gProtein 12gFat 4gSodium 780mgPotassium 520mg
•••Dried navy beans, soaked overnight
•••Brown sugar
•••Molasses
•••Bacon, diced
•••Yellow onion, diced
•••Dry mustard
•••Salt

Exact measurements come with a personalized meal plan.

1. Preheat your oven to 325°F. 2. Drain the soaked beans, cover with fresh water in a pot, and boil until tender, about 45 minutes. Drain them. 3. In a large mixing bowl, stir the beans, bacon, onion, sugar, molasses, mustard, and salt together. 4. Transfer into a Dutch oven. 5. Cover and bake for 2.5 hours. Check them every 45 minutes; if the sauce looks like it's drying out, add a splash of water. They're done when the beans are buttery soft and the sauce is thick and dark. To reheat, add a tablespoon of water and warm them in the oven.

This classic recipe relies on brown sugar and molasses to get that deep, sweet flavor that is synonymous with soul food, but it is very hard on blood sugar.

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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.