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.

Whole Wheat Biscuits with Turkey Gravy

Moderate
Impact: medium

Carbs / serving

32g

Fiber / serving

6g

Glycemic Index

55

Serving

2 biscuits with 1/2 cup gravy

In context

Carbs: about 55% of a standard 60g meal goal — roughly equivalent to a medium-sized sweet potato
Fiber: about 21% of a 28g daily goal — similar to eating one medium apple with the skin on
Glycemic Index: low range (55) — similar to a serving of old-fashioned rolled oats

Recipe Intelligence

moderate turkey boost
good whole wheat source
quick morning bake
great for storing extras
a family favorite
very approachable recipe
excellent for batching
soulful and warming

Why it can spike blood sugar

The whole wheat flour still provides a significant load of complex carbohydrates that convert to glucose during digestion.

Cooking tips

1. Mix 2 cups whole wheat flour and 1 tbsp baking powder. 2. Cut in 1/4 cup cold butter. 3. Add 3/4 cup buttermilk and knead lightly. 4. Bake at 400F for 15 minutes. 5. Whisk 1 tbsp green banana flour into 1 cup warm turkey broth and simmer until thickened.

Why the swaps are better

By using 100% whole wheat and green banana flour for thickening, we reduce the total glucose spike compared to refined white flour biscuits and cornstarch-thickened gravy. This version provides more fiber to slow down absorption.

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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

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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.