Low Carb Soul Food

Sweet potato pie, peach cobbler and macaroni and cheese tempt the tastebuds, but they can also expand your waistline. These soul food favorites are high in refined carbohydrates, which can lead to elevated levels of blood glucose and insulin, as well as weight gain. According to the University of Cincinnati, soul food is particularly a problem in today's less active society. But, not all of these traditional dishes are high in carbohydrates. Low-carb options can help you to ward off weight gain and related health problems.

Benefits

Low-carbohydrate foods help to keep blood glucose levels stable. High blood glucose levels damage the body's tissues in a process called glycosylation, according to "New Medicine: Complete Family Health Guide." Insulin levels surge to cope with high blood glucose, but insulin triggers fat production and increased abdominal fat. Furthermore, high levels of insulin force kidneys to hold on to sodium --- which can increase your blood pressure --- and also increases cholesterol levels, explains "New Medicine."

Collard Greens

Not only are collard greens low in carbohydrates, they're rich in nutrients such as beta carotene, calcium and vitamin C and other antioxidants, according to the University of Illinois. Half a cup of collard greens contains 2.5 mg of carbohydrates and 2.9 g of dietary fiber, a nutrient that helps to keep blood sugar levels stable, reduces cholesterol levels and aids weight loss, notes MayoClinic.com.

Catfish

As a soul food favorite, catfish is usually breaded and fried. But, uncoated catfish is low in carbohydrate, rich in protein --- and just as tasty. According to the College of Agriculture, Home Economics and Applied Programs at Fort Valley State University, 3 oz. of catfish contain zero carbohydrates and 17 g of protein.

Chicken

No soul food spread is complete without chicken. Poultry is another protein-rich food that can be part of a low-carb soul food diet. The key is to prepare it without dipping it into a carbohydrate-rich batter. One hundred grams of raw, roasting chicken contains zero carbohydrates.

Low-Carb Cooking

If soul food is a common part of your diet, altering recipes and reducing portion sizes will go far in reducing your carbohydrate intake and preventing weight gain. Switch to whole-grain carbohydrates instead of refined carbs whenever possible. Use natural sugar substitutes when baking and avoid breading or coating meats and fish before cooking, or use soft whole-wheat flour in your batter.