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.

Waffle (Regular)

Moderate
Impact: high

Carbs / serving

25g

Fiber / serving

1g

Glycemic Index

76

Serving

1 medium

In context

Carbs: about 40-55 percent of a standard diabetes-friendly meal allowance — like eating a medium-sized baked potato
Fiber: roughly 4 percent of a typical daily goal — about half an apple without the skin
Glycemic Index: high glycemic impact, similar to white bread — like consuming a serving of corn flakes cereal

Recipe Intelligence

very low protein content
minimal dietary fiber
quick to whip up in a machine
freezes beautifully for later
a favorite at the breakfast table
simple batter and easy cooking
great for batch-cooking mornings
classic soul-warming breakfast

Blood-sugar-friendly swaps

Almond Flour Waffle

Cooking tips

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

Why the swaps are better

Made with refined flour

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.