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 Candied Yams

Very High Risk
Impact: high

Carbs / serving

58g

Fiber / serving

3g

Glycemic Index

85

Serving

1 cup

In context

Carbs: 100 percent of a standard 58g meal allotment — like consuming four slices of white bread
Fiber: 11 percent of the recommended 28g daily goal — about half an apple with the skin on
Glycemic Index: 85 which falls into the high category — comparable to the effect of eating instant white rice

Recipe Intelligence

Low protein content
Modest natural fiber
Quick and straightforward
Holds up well when frozen
Sweet taste children love
Very simple to cook
Easy to batch cook
Ultimate soul food staple

Why it can spike blood sugar

Sweet potatoes cooked with high amounts of brown sugar, white sugar, butter, and sometimes marshmallows. The natural starch combined with added sugars causes rapid glucose spikes.

Blood-sugar-friendly swaps

Roasted Sweet Potatoes with Cinnamon

Mashed Sweet Potatoes (No Sugar)

Cooking tips

This original preparation is shown for risk awareness, not as a recommended recipe. For an alternative, choose Roasted Sweet Potatoes with Cinnamon or Mashed Sweet Potatoes (No Sugar) and follow that recipe's measured portions.

Why the swaps are better

Traditional version is very high in added sugars. A half-cup serving can contain 25-30g of added sugar alone.

Family verdict

No reviews yet — be the first to tell families how this swap really tasted.

to leave a review.

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.