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 String Beans and Potatoes

Moderate
Impact: medium

Carbs / serving

28g

Fiber / serving

4g

Glycemic Index

60

Serving

1 cup

In context

Carbs: approx. 45-60% of a typical meal allowance — like a small sweet potato
Fiber: about 15% of the daily recommended intake — like eating a medium pear
Glycemic Index: mid-range impact — like a serving of brown rice

Recipe Intelligence

Low source of plant protein
Decent vegetable fiber boost
Simmering takes a little time
Potatoes can get mushy after freezing
Soft veggies that little ones enjoy
Very easy one-pot classic
Stores well in the fridge for days
True taste of Sunday dinner

Why it can spike blood sugar

The high concentration of starch from the potatoes combined with white-potato glycemic index drives a significant glucose spike.

Blood-sugar-friendly swaps

Swapped String Beans and Potatoes

Cooking tips

1. Snap your beans and cut potatoes into 1-inch chunks. 2. Melt bacon grease in a large heavy pot. Sauté the turkey wing for 3 mins. 3. Add 4 cups water and bring to a boil. 4. Add the beans and potatoes. Turn the heat to low, cover with a tight lid, and simmer for 90 mins. You're looking for the beans to be very tender and the potatoes to have soaked up that smoky broth. Taste the liquid—if it needs more salt, add it now. Best served from the pot.

Why the swaps are better

This dish is a Sunday staple, but the heavy portion of starchy potatoes cooked in bacon fat can be problematic for glucose control.

The full swap recipe

Makes 6 servings

Per-serving nutrition — the full picture, not just carbs.

Calories 240Carbs 28gFiber 4gSugar 2gProtein 9gFat 11gSodium 680mgPotassium 450mg
•••Fresh green beans
•••Red potatoes
•••Bacon grease
•••Smoked turkey wing
•••Water

Exact measurements come with a personalized meal plan.

1. Snap your beans and cut potatoes into 1-inch chunks. 2. Melt bacon grease in a large heavy pot. Sauté the turkey wing for 3 mins. 3. Add 4 cups water and bring to a boil. 4. Add the beans and potatoes. Turn the heat to low, cover with a tight lid, and simmer for 90 mins. You're looking for the beans to be very tender and the potatoes to have soaked up that smoky broth. Taste the liquid—if it needs more salt, add it now. Best served from the pot.

This dish is a Sunday staple, but the heavy portion of starchy potatoes cooked in bacon fat can be problematic for glucose control.

Family verdict

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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.