Soul Food and Sugar: 6 Delicious Substitutes for Black Diabetics

It’s called ‘soul’ food for a reason. 

But did you know all that good feeling may be coming at a serious cost to your health? Despite being the cornerstone of Black culture, many of these traditional dishes are packed with sugar, fat, and carbohydrates, a particular problem for the Black diabetic. 

Fortunately, this doesn’t have to be. 

Here are six delicious substitutes that still give you all that soul, without all those nasty effects.

1. Rice and Beans Quinoa Salad with Black-Eyed Peas and Vegetables

Why It’s Good for Ya: Quinoa is a whole grain full of protein and fiber. In other words, it’s great for your blood sugar. Meanwhile, black-eyed peas also come high in fiber and protein, further helping your blood sugar levels.

What Ya Need:

• 2 cups water
• 2 tbsps olive oil
• 2 tbsps apple cider vinegar
• 1 cup rinsed quinoa
• 1 diced cucumber
• 1 can rinsed/drained black-eyed peas
• 1 diced red bell pepper
• 1/4 cup well-chopped red onion
• 1/4 cup chopped fresh parsley

What Ya Do: 

Start with a medium pot and bring the quinoa and water to a boil. Then bring down the heat, cover it, and let it simmer for 15 minutes to absorb the water. Then, use a large bowl to bring the quinoa, black-eyed peas, and all the other ingredients together. Using a separate small bowl, whisk the olive oil and vinegar. Add some pepper or salt if you want, and pour over the salad, tossing for best results!

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2. Ham Hocks Collard Greens with Olive Oil

Why It’s Good for Ya: First off, collard greens are full of vitamins A, C, and K. And by subbing olive oil for ham hocks, you bring down the saturated fat and boost heart-healthy monounsaturated fats.

What Ya Need:

• 1 cluster of stemmed and chopped collard greens
• 1 tsp red pepper flakes
• 3 cloves minced garlic
• 2 tbsps olive oil
• 1 chopped onion

What Ya Do:

In a large pot, get the olive oil going over medium heat, throw in some garlic and onion, and sauté until it starts smelling good. Then put in the collard greens and red pepper flakes and get them going for about 20 minutes until tender. 

RELATED: Soul Food Remix: Five Soul Food Recipes Without The Bad Stuff

3. Spaghetti Dishes Spaghetti Squash

Why It’s Good for Ya: Spaghetti squash is a low-calorie and low-carb alternative to pasta. It’s big on fiber, so it’s great for stabilizing blood sugar levels.

What Ya Need:

• A spaghetti squash
• 1 low-sugar marinara sauce jar
• Grated parmesan cheese
• 2 tbsps olive oil

What Ya Do:

Firstly, preheat the oven to 400°F and then cut the spaghetti squash in half and toss the seeds. Next, apply some olive oil and place the cut side face-down on the baking sheet. You should bake for about 40 minutes until tender, and you can use a fork to get the spaghetti ‘noodles’ out. From there, just heat the marinara and throw it with some cheese over the squash.

4. Fried Chicken Baked Chicken

Why It’s Good for Ya: When you bake chicken, the unhealthy fats go down. Not to mention, skinless chicken is rich in lean protein.

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What Ya Need:

• Skinless, boneless chicken breasts
• 1 tsp garlic powder
• 1 tsp paprika
• 1/4 cup olive oil

What Ya Do:

Set the oven to 375°F and put the breasts in a baking dish. Then, use a small bowl to mix the remaining ingredients. Brush this blend over the breasts and bake them for 25-30 min until thoroughly cooked.

5. French Fries Sweet Potato Fries

Why It’s Good for Ya: Sweet potatoes are less likely to negatively affect blood sugar than normal potatoes, and are packed with vitamins A and C as well.

What Ya Need:

• 2 large sweet potatoes
• 2 tbsps olive oil
• 1 tsp paprika
• Salt and pepper, if desired 

What Ya Do: 

Start by preheating the oven to 425°F while you peel and cut the potatoes into fries. Then toss them with the olive oil, paprika, salt, and pepper. Disperse them on a sheet, bake for 20-25 minutes, flip ’em halfway, and get them nice and crispy. Enjoy!

6. Mac & Cheese Cauliflower Mac & Cheese

Why It’s Good for Ya: Cauliflower is low in carbs, high in fiber, and very versatile. Full of nutrients, it also regulates blood sugar.

What Ya Need:

• 1 head cauliflower
• 1/4 cup low-fat milk 
• 1/4 cup Greek yogurt
• 1 tsp garlic powder
• 1 cup shredded cheddar cheese

What Ya Do:

Set your oven to 375°F., cut the cauliflower into florets, then steam it for 10 minutes. Drain the florets, put them on a baking dish, and using a small saucepan, heat the milk and garlic powder over medium. Then throw in the yogurt and cheese and stir smoothly.

Take that cheese sauce and pour it over the cauliflower and stir, coating. Bake for 15-20 minutes until it’s nice and bubbly.

By incorporating these delectable alternatives into your diet, you can keep your culinary traditions alive while keeping your health better than ever!