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.

Candied Yams

Very High Risk
Impact: high

Carbs / serving

85g

Fiber / serving

4g

Glycemic Index

70

Serving

1 cup

In context

Carbs: 140% to 190% of a typical diabetes-friendly meal allowance — roughly equivalent to two and a half cups of cooked white rice
Fiber: 14% of the daily recommended intake — about the same amount found in a small medium apple with the skin on
Glycemic Index: 100% of the high glycemic range threshold — similar to the impact of standard corn flakes

Recipe Intelligence

Very low protein content
Low fiber contribution
Quick and simple preparation
Stands up well to freezing
Sweet taste is a hit with kids
Easy for any home cook
Great for batch cooking ahead
The ultimate soul food staple

Why it can spike blood sugar

Excessive brown sugar and marshmallows create a massive load of 81g net carbs, guaranteeing a dangerous blood sugar spike.

Blood-sugar-friendly swaps

Swapped Candied Yams

Baked Sweet Potatoes

Cooking tips

This original preparation is shown for risk awareness, not as a recommended recipe. For an alternative, choose Swapped Candied Yams or Roasted Sweet Potatoes with Cinnamon or Baked Sweet Potatoes or Sweet Potato Casserole (Light) and follow that recipe's measured portions.

Why the swaps are better

Sweet potatoes are nutritious, but the added sugars make this a dessert disguised as a side.

The full swap recipe

Makes 6 servings

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

Calories 480Carbs 85gFiber 4gSugar 60gProtein 2gFat 14gSodium 150mgPotassium 450mg
•••Orange-fleshed sweet potatoes
•••Butter
•••Brown sugar
•••Granulated sugar
•••Cinnamon
•••Nutmeg
•••Vanilla extract
•••Salt
•••Ginger (optional)
•••Water or orange juice
•••Marshmallows (holiday versions)

Exact measurements come with a personalized meal plan.

This original preparation is shown for risk awareness, not as a recommended recipe. For an alternative, choose Swapped Candied Yams or Roasted Sweet Potatoes with Cinnamon or Baked Sweet Potatoes or Sweet Potato Casserole (Light) and follow that recipe's measured portions.

Sweet potatoes are nutritious, but the added sugars make this a dessert disguised as a side.

Family verdict

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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.