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 Lasagna Noodles

Moderate
Impact: high

Carbs / serving

38g

Fiber / serving

2g

Glycemic Index

70

Serving

2 noodles (about 3 oz)

In context

Carbs: approx. 65-85% of a single meal target — like two medium-sized slices of crusty white bread
Fiber: approx. 7% of the recommended daily intake — about half an apple without the skin
Glycemic Index: high glycemic impact — like having a serving of instant white rice

Recipe Intelligence

Low in protein
Needs more whole grains
Time-consuming assembly
Holds up very well
A total family favorite
Straightforward layering
Excellent for leftovers
Pure soul-warming goodness

Blood-sugar-friendly swaps

Banana Flour Lasagna Noodles

Our signature swap

House staple

Green Banana Flour Pasta

Green banana flour is a cornmeal-free flour option that can contain resistant starch before cooking. Cooking changes that starch, and the finished pasta still contributes carbohydrates. Count the portion using the product label; a lower glucose response is not guaranteed.

👩‍🍳 For the pasta machine: it's gluten-free, so bind the dough with eggs + a little psyllium husk. Boil gently and don't overcook — extreme heat breaks down the resistant starch.

Shop green banana flour

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Cooking tips

This original preparation is shown for risk awareness, not as a recommended recipe. For an alternative, choose Banana Flour Lasagna Noodles and follow that recipe's measured portions.

Why the swaps are better

Layered pasta creates dense carbohydrate load that significantly impacts blood sugar.

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.