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.
Whole Milk
Moderate
Impact: medium
Carbs / serving
12g
Fiber / serving
0g
Glycemic Index
39
Serving
1 cup
In context
Carbs: 20-27% of a standard 45-60g meal target — like half a medium gala apple
Fiber: 0% of the 28g daily goal — like a cup of clear chicken broth
Glycemic Index: Low category at 39 — like a small handful of raw peanuts
Recipe Intelligence
Good source for a beverage
Contains no dietary fiber
Instantaneous serving
Texture changes upon thawing
A classic pantry staple for families
Requires no cooking skills
Easy to portion for the week
Classic soul-warming ingredient
Blood-sugar-friendly swaps
Unsweetened Almond Milk
Why the swaps are better
Consider lower-carb milk alternatives
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.
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.