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.

Mac and Cheese

Very High Risk
Impact: high

Carbs / serving

45g

Fiber / serving

2g

Glycemic Index

64

Serving

1 cup

In context

Carbs: 75% to 100% of a typical meal target — like three slices of white bread
Fiber: 7% of a daily 28g goal — like half a medium apple
Glycemic Index: Medium range (56-69) — like a bowl of white basmati rice

Recipe Intelligence

Low to moderate protein content
Very low fiber presence
Moderate effort with stovetop and oven time
Freezes well when stored properly
A beloved favorite for the whole family
Simple ingredients and techniques
Holds up great for leftovers
The ultimate soul food experience

Why it can spike blood sugar

High refined flour content leads to 43g net carbs, causing a sharp, significant spike in blood glucose.

Blood-sugar-friendly swaps

Cauliflower Mac and Cheese

Whole Wheat Pasta Mac and Cheese

Cooking tips

1. Preheat oven to 375F. 2. Boil macaroni in salted water until al dente; drain. 3. In a medium saucepan, melt butter, whisk in flour for 1 minute. 4. Gradually whisk in milk until thickened. 5. Remove from heat; stir in 2 cups cheese and salt until melted. 6. Fold macaroni into sauce; pour into a 9x9 baking dish. 7. Top with remaining 1 cup cheese. 8. Bake 20 minutes until bubbly and slightly browned. Total time: 40 minutes.

Why the swaps are better

Very high in carbs and saturated fat. A major blood sugar spike dish.

The full swap recipe

Makes 6 servings

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

Calories 450Carbs 45gFiber 2gSugar 5gProtein 12gFat 24gSodium 700mgPotassium 200mg
•••elbow macaroni (dry)
•••butter
•••all-purpose flour
•••whole milk
•••sharp cheddar cheese, shredded
•••salt

Exact measurements come with a personalized meal plan.

1. Preheat oven to 375F. 2. Boil macaroni in salted water until al dente; drain. 3. In a medium saucepan, melt butter, whisk in flour for 1 minute. 4. Gradually whisk in milk until thickened. 5. Remove from heat; stir in 2 cups cheese and salt until melted. 6. Fold macaroni into sauce; pour into a 9x9 baking dish. 7. Top with remaining 1 cup cheese. 8. Bake 20 minutes until bubbly and slightly browned. Total time: 40 minutes.

Very high in carbs and saturated fat. A major blood sugar spike dish.

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.