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 Pasta (Half Portion)

Lower Impact
Impact: low

Carbs / serving

21g

Fiber / serving

4g

Glycemic Index

42

Serving

1/2 cup cooked pasta

In context

Carbs: approx 35-45% of a standard meal target — like a small crisp apple
Fiber: about 14% of recommended daily intake — roughly the amount in a half-cup of cooked collard greens
Glycemic Index: low category, under the threshold of 55 — like a serving of steel-cut oats

Recipe Intelligence

Low natural protein content
Good whole grain source
Quick and easy boil
Keeps well in the freezer
Familiar pasta texture
Simple stove-top cooking
Perfect for batch cooking
Satisfying and warm base

Why it can spike blood sugar

Pasta is a concentrated starch; even whole wheat can cause a spike if the portion is too large for your individual tolerance.

Blood-sugar-friendly swaps

Zucchini Noodles

Shirataki Noodles

Cooking tips

1. Bring a large pot of salted water to a rolling boil. 2. Measure out exactly 4 ounces of dry whole wheat pasta (this yields 4 half-servings). 3. Add pasta to boiling water and cook for 8-10 minutes or until al dente; do not overcook as soft pasta digests faster. 4. Drain immediately. 5. Serve in a bowl and top with plenty of fiber-rich vegetables like broccoli or sautéed spinach and a palm-sized portion of protein like chicken or fish to balance the meal.

Why the swaps are better

This isn't a different kind of pasta, just a conscious change in portion size. By measuring out 1 ounce dry (yielding 1/2 cup cooked), you leave room on your plate to fill up on lean protein and colorful roasted vegetables, which prevents the spike.

The full swap recipe

Makes 4 servings

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

Calories 105Carbs 21gFiber 4gSugar 0gProtein 4gFat 1gSodium 5mgPotassium 150mg
•••Dry whole wheat pasta
•••Water for boiling
•••Salt

Exact measurements come with a personalized meal plan.

1. Bring a large pot of salted water to a rolling boil. 2. Measure out exactly 4 ounces of dry whole wheat pasta (this yields 4 half-servings). 3. Add pasta to boiling water and cook for 8-10 minutes or until al dente; do not overcook as soft pasta digests faster. 4. Drain immediately. 5. Serve in a bowl and top with plenty of fiber-rich vegetables like broccoli or sautéed spinach and a palm-sized portion of protein like chicken or fish to balance the meal.

This isn't a different kind of pasta, just a conscious change in portion size. By measuring out 1 ounce dry (yielding 1/2 cup cooked), you leave room on your plate to fill up on lean protein and colorful roasted vegetables, which prevents the spike.

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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.