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 Hushpuppies
Carbs / serving
48g
Fiber / serving
2g
Glycemic Index
85
Serving
3 pieces
In context
Recipe Intelligence
Why it can spike blood sugar
Refined cornmeal and sugar create a massive glucose spike due to the lack of fiber and high starch density in deep-fried dough.
Cooking tips
1. In a large bowl, mix cornmeal, flour, sugar, baking powder, salt, and onion. Stir in the buttermilk until a thick, uniform batter forms. 2. Pour oil into a heavy cast-iron pot and heat to 365°F. Use a thermometer to keep it steady. 3. Drop rounded tablespoons of batter carefully into the hot oil—don't crowd the pot. 4. Fry for 3-4 minutes, turning once. They are done when they're a beautiful dark golden brown and float on top. 5. Drain on paper towels immediately. To reheat, pop them in a 350°F oven for 5 minutes until they wake back up.
Why the swaps are better
These are a classic soul food staple, but the deep-frying and high refined starch content make them very dangerous for blood glucose management.
The full swap recipe
Per-serving nutrition — the full picture, not just carbs.
1. In a large bowl, mix cornmeal, flour, sugar, baking powder, salt, and onion. Stir in the buttermilk until a thick, uniform batter forms. 2. Pour oil into a heavy cast-iron pot and heat to 365°F. Use a thermometer to keep it steady. 3. Drop rounded tablespoons of batter carefully into the hot oil—don't crowd the pot. 4. Fry for 3-4 minutes, turning once. They are done when they're a beautiful dark golden brown and float on top. 5. Drain on paper towels immediately. To reheat, pop them in a 350°F oven for 5 minutes until they wake back up.
These are a classic soul food staple, but the deep-frying and high refined starch content make them very dangerous for blood glucose management.
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