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 Banana Pudding

Very High Risk
Impact: high

Carbs / serving

52g

Fiber / serving

1g

Glycemic Index

80

Serving

1 cup

In context

Carbs: 90-100% of a typical meal budget — like eating two slices of white bread
Fiber: about 3% of the daily target — similar to one small piece of celery
Glycemic Index: high (>=70) — similar to a piece of pound cake

Recipe Intelligence

Low protein content
Very low fiber
Quick and simple steps
Textures degrade when frozen
A sweet, beloved classic
Very easy for new cooks
Best served fresh
The ultimate soul food treat

Why it can spike blood sugar

Contains vanilla wafers (refined flour + sugar), instant pudding (sugar), sweetened condensed milk, and bananas. A pure sugar bomb.

Blood-sugar-friendly swaps

Whole-Food Banana Pudding

Greek Yogurt Banana Parfait

Cooking tips

This original preparation is shown for risk awareness, not as a recommended recipe. For an alternative, choose Whole-Food Banana Pudding or Greek Yogurt Banana Parfait and follow that recipe's measured portions.

Why the swaps are better

One serving can have 40+ grams of sugar. The combination of simple carbs causes severe spikes.

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.