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 Macaroni (for Mac and Cheese)

Moderate
Impact: high

Carbs / serving

43g

Fiber / serving

2g

Glycemic Index

71

Serving

1 cup cooked

In context

Carbs: approx. 70-95% of a typical diabetes-friendly meal allowance — like three slices of white bread
Fiber: approx. 7% of the daily recommended intake — like half a cup of cooked broccoli
Glycemic Index: High (71) — like a baked potato without the skin

Recipe Intelligence

Low natural protein content
Lacks significant dietary fiber
Boiling and baking takes time
Freezes well when stored properly
A universal favorite for children
Simple techniques, but easy to overcook
Great for reheating throughout the week
The ultimate soul-soothing dish

Blood-sugar-friendly swaps

Banana Flour Macaroni (for Mac and Cheese)

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

As an Amazon Associate, SoulFoodSwaps earns from qualifying purchases made via these links.

Cooking tips

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

Why the swaps are better

High glycemic index causes rapid blood sugar spikes. The refined wheat flour breaks down quickly into glucose.

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.