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 Mac and Cheese
Carbs / serving
38g
Fiber / serving
7g
Glycemic Index
45
Serving
1 cup
In context
Recipe Intelligence
Why it can spike blood sugar
The whole wheat pasta contains complex carbohydrates that digest more slowly than refined flour but still contribute significantly to the total glucose load.
Our signature swap
Green Banana Flour Pasta
Green banana flour is a cornmeal-free flour option that can contain resistant starch before cooking. Cooking changes that starch, and the finished pasta still contributes carbohydrates. Count the portion using the product label; a lower glucose response is not guaranteed.
👩🍳 For the pasta machine: it's gluten-free, so bind the dough with eggs + a little psyllium husk. Boil gently and don't overcook — extreme heat breaks down the resistant starch.
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Cooking tips
1. Boil 8oz whole wheat pasta until al dente. 2. In a saucepan, whisk 1 tbsp green banana flour with 1 cup milk over low heat until thickened. 3. Stir in 1 cup shredded sharp cheddar and 1/2 cup Greek yogurt until smooth. 4. Fold in pasta, top with extra cheese, and bake at 350F for 15 minutes.
Why the swaps are better
Using Greek yogurt provides a creamy texture and protein boost while replacing processed heavy creams. This swap offers roughly 30% fewer net carbs compared to traditional white flour macaroni and cheese.
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.
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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.