{"id":46159,"date":"2022-09-13T01:32:58","date_gmt":"2022-09-13T01:32:58","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46159"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"healthy-soul-food","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/","title":{"rendered":"Healthy Soul Food: The Guilt-Free Way To Eat Your Favorite Comfort Food"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Why_Is_Soul_Food_Not_Healthy\" >Why Is Soul Food Not Healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#What_Soul_Food_Is_Healthy\" >What Soul Food Is Healthy?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Collard_Greens\" >Collard Greens<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Mustard_Greens\" >Mustard Greens<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Sweet_Potatoes\" >Sweet Potatoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Black-Eyed_Peas\" >Black-Eyed Peas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Oxtail\" >Oxtail<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Spinach\" >Spinach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Yams\" >Yams<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Chicken_Turkey_And_Fish\" >Chicken, Turkey And Fish<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#What_Soul_Food_Is_Unhealthy\" >What Soul Food Is Unhealthy?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Fried_Chicken\" >Fried Chicken<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Macaroni_And_Cheese\" >Macaroni And Cheese<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Biscuits_And_Gravy\" >Biscuits And Gravy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Cornbread\" >Cornbread<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Koolaid\" >Koolaid<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#How_Can_I_Make_Soul_Food_Healthier\" >How Can I Make Soul Food Healthier?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Color_Your_Plate\" >Color Your Plate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Make_It_Lean\" >Make It Lean<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Go_Easy_On_The_Sauce\" >Go Easy On The Sauce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Add_Extra_Fiber\" >Add Extra Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Go_For_Whole_Grains\" >Go For Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Go_Easy_On_The_Extras\" >Go Easy On The Extras<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Cut_Back_On_Salt\" >Cut Back On Salt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Season_With_Natural_Herbs_And_Spices\" >Season With Natural Herbs And Spices<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Make_It_Spicy\" >Make It Spicy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Limit_Portion_Sizes\" >Limit Portion Sizes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#Make_Healthy_Swaps\" >Make Healthy Swaps<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Soul food generally refers to the traditional cuisine of African Americans in the southern United States. It is a blend of African, Native American, and European cooking styles. Soul food has its roots in the kitchens of enslaved Africans and their descendants. <\/span><span style=\"font-weight: 400;\">The term &#8220;soul food&#8221; was first popularized in the 1960s by African American writer, Johnnie Mae Gibson, who used it in her cookbook, Soul Food: The Afro-American Cookbook. <\/span><span style=\"font-weight: 400;\">Soul food is typically hearty and filling. It often includes fried foods, such as chicken and fish, as well as greens, like collard greens and mustard greens. Soul food also typically features starchy vegetables and legumes, such as sweet potatoes and black-eyed peas. <\/span><span style=\"font-weight: 400;\">Although soul food is often associated with high fat, high-calorie, and high-sugar foods, it doesn&#8217;t have to be unhealthy. There are ways to make soul food healthier, without sacrificing flavor. Read on to learn more about healthy soul food and how to make it.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Soul_Food\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Soul_Food\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_Soul_Food_Not_Healthy\"><\/span><strong>Why Is Soul Food Not Healthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the Centers for Disease Control (CDC), African Americans ages 18\u201349 are twice as likely to die from heart disease as white Americans. African Americans ages 35-64 are also more likely to have high blood pressure than any other race or ethnicity in the United States (<\/span><a href=\"https:\/\/www.cdc.gov\/vitalsigns\/aahealth\/index.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reasons for this disparity are complex and include social and economic disparities. Dietary factors can also play a role in the development of heart disease, high blood pressure and other lifestyle diseases.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study published in the Journal of the National Medical Association found that people who ate a Southern-style diet\u2014which is high in fat and salt and low in fruits, vegetables, and whole grains\u2014were more likely to die from sudden cardiac death than those who didn&#8217;t eat this type <\/span><span>of <a href=\"https:\/\/betterme.world\/articles\/easy-ways-to-get-more-protein\/\">diet<\/a> (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2021\/06\/210630091407.htm\"><span>15<\/span><\/a><span>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s not surprising, then, that people believe soul food is unhealthy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Organ meats, processed meats, fried foods, sugar-sweetened beverages, and fatty meats are all staples of soul food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While these foods in moderation can be part of a <a href=\"https:\/\/betterme.world\/articles\/longevity-nutrition\/\">healthy diet<\/a>, they&#8217;re also high in saturated fat and sodium, which can contribute to heart disease and other chronic health conditions (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/salt-and-sodium\/#:~:text=But%20too%20much%20sodium%20in,more%20than%20our%20bodies%20need.\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Soul_Food_Is_Healthy\"><\/span><strong>What Soul Food Is Healthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Just because soul food has a bad reputation doesn&#8217;t mean it can&#8217;t be part of a healthy diet. In fact, there are many soul food dishes that are relatively healthy. These include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Collard_Greens\"><\/span><strong>Collard Greens<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Collard greens are part of the cruciferous vegetable family, which also includes broccoli, cabbage, and Brussels sprouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These vegetables are low in calories but high in <a href=\"https:\/\/betterme.world\/articles\/sabudana-benefits\/\">nutrients<\/a>, including fiber, vitamins C and K, and calcium. They&#8217;re also a good source of antioxidants, which can help protect your cells from damage (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1756464611000843\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mustard_Greens\"><\/span><strong>Mustard Greens<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like collard greens, mustard greens are a cruciferous vegetable. They&#8217;re a good source of vitamins A, C, and K, as well as fiber and calcium. Mustard greens also contain plant compounds that may have anti-inflammatory and anticancer effects (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1756464611000843\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Soul_Food\"><img decoding=\"async\" class=\"aligncenter wp-image-38821 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4455-1024x576.png\" alt=\"healthy soul food\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4455.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4455-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4455.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4455-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4455.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sweet_Potatoes\"><\/span><strong>Sweet Potatoes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sweet potatoes are a starchy vegetable that&#8217;s often used in soul food dishes. They&#8217;re a good source of <a href=\"https:\/\/betterme.world\/articles\/how-to-read-nutrition-labels-for-keto\/\">vitamins A and C<\/a>, potassium, and fiber. Sweet potatoes also contain carotenoids, which are pigments that have antioxidant properties (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/sweet-potatoes\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Black-Eyed_Peas\"><\/span><strong>Black-Eyed Peas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Black-eyed peas are a type of legume that&#8217;s often used in soul food dishes. They&#8217;re a good source of protein, fiber, vitamins B and C, and minerals like iron and potassium (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7231270\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Oxtail\"><\/span><strong>Oxtail<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Oxtail is a part of the beef tail that&#8217;s often used in soups and stews. It&#8217;s a good source of protein, iron, and zinc. Oxtail is high in saturated fat, so it should be enjoyed in moderation but does not need to be avoided.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Oxtail is also a rich source of bone collagen. This protein helps support the structure of your bones, skin, and connective tissues (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/collagen\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Spinach\"><\/span><strong>Spinach<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Spinach is a leafy green vegetable that&#8217;s often used in soul food dishes. It&#8217;s a good source of vitamins A, C, and K, as well as magnesium, iron, and calcium. Spinach also contains carotenoids, which are pigments that have antioxidant properties (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27353735\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Yams\"><\/span><strong>Yams<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yams are a relative of the sweet potato that&#8217;s often used in soul food dishes. They&#8217;re a good source of vitamins A and C, potassium, and fiber. Yams also contain carotenoids, which are pigments that have antioxidant properties (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7555206\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chicken_Turkey_And_Fish\"><\/span><strong>Chicken, Turkey And Fish<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chicken, turkey, and fish are all lean sources of protein that can be used in soul food dishes. These meats are a good source of niacin, vitamin B6, and phosphorus. They&#8217;re also a good source of selenium, which is a mineral that has antioxidant properties (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some types of fish, such as salmon and tuna, are also a good source of omega-3 fatty acids. These healthy fats have anti-inflammatory effects and may help improve heart health (<\/span><a href=\"https:\/\/doh.wa.gov\/community-and-environment\/food\/fish\/health-benefits\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/sea-vegetables\/\"><i>Sea Vegetables: Nutritional Powerhouse Or Overrated Health Food?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Soul_Food\"><img decoding=\"async\" class=\"aligncenter wp-image-38816 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5473.png\" alt=\"healthy soul food\" width=\"941\" height=\"530\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5473.png 941w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5473-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5473.png 768w\" sizes=\"(max-width: 941px) 100vw, 941px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Soul_Food_Is_Unhealthy\"><\/span><strong>What Soul Food Is Unhealthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While there are many soul food dishes that are relatively <a href=\"https:\/\/betterme.world\/articles\/radish-microgreens-nutrition\/\">healthy<\/a>, there are also some that are high in calories, fat, and sodium. These include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fried_Chicken\"><\/span><strong>Fried Chicken<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fried chicken is a soul food staple that&#8217;s high in calories, fat, and sodium. One piece of fried chicken can have over 300 calories and 20 grams of fat (<\/span><a href=\"https:\/\/www.nutritionix.com\/food\/fried-chicken\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s also important to note that fried chicken is often breaded, which adds even more calories and fat.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Macaroni_And_Cheese\"><\/span><strong>Macaroni And Cheese<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Macaroni and cheese is a classic soul food dish that&#8217;s high in <a href=\"https:\/\/betterme.world\/articles\/nutritional-yeast-recipes\/\">calories<\/a>, fat, and sodium. One cup of macaroni and cheese can have over 500 calories and 30 grams of fat (<\/span><a href=\"https:\/\/www.nutritionix.com\/food\/homemade-macaroni-and-cheese\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Many store-bought and restaurant-made macaroni and cheese dishes also contain high levels of sodium.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Biscuits_And_Gravy\"><\/span><strong>Biscuits And Gravy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Biscuits and gravy is a soul food dish that&#8217;s traditionally made with white flour biscuits, sausage, and gravy. This dish is high in calories, fat, and sodium. One biscuit with gravy can have over 300 calories and 20 grams of fat (<\/span><a href=\"https:\/\/www.nutritionix.com\/i\/nutritionix\/biscuits-and-gravy-1-biscuit-with-gravy\/54c68c687c80894f564285e5\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cornbread\"><\/span><strong>Cornbread<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cornbread is a <a href=\"https:\/\/betterme.world\/articles\/chrononutrition\/\">soul food<\/a> staple that&#8217;s often made with cornmeal, white flour and sugar. The problem with cornbread is that it&#8217;s high in calories and carbs but low in fiber and protein. This combination is not ideal for blood sugar management in those with diabetes or impaired glucose control (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5174139\/\">1<\/a>).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Koolaid\"><\/span><strong>Koolaid<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Koolaid is a type of fruit-flavored drink mix that&#8217;s often served alongside soul food dishes. It comes in a powder form that&#8217;s mixed with water. Koolaid is high in sugar and has little nutritional value.<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Soul_Food\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Soul_Food\"><img decoding=\"async\" class=\"aligncenter wp-image-38810 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5484-1024x576.png\" alt=\"healthy soul food\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5484.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5484-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5484.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5484-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5484.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Make_Soul_Food_Healthier\"><\/span><strong>How Can I Make Soul Food Healthier?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to <a href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/\">eat healthier<\/a> but don&#8217;t want to give up your favorite soul food dishes, there are some things you can do to make meal-time healthier.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Color_Your_Plate\"><\/span><strong>Color Your Plate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating the rainbow is a term used to describe eating a variety of colorful fruits and vegetables. It can help you decide what to put on your plate and make sure you&#8217;re getting a variety of <a href=\"https:\/\/betterme.world\/articles\/broccoli-microgreens-nutrition\/\">nutrients<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for at least two colorful, plant-based foods at each meal. These can include dark leafy greens, brightly colored fruits and vegetables, beans, and whole grains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you could add a side of saut\u00e9ed spinach and mashed yam to your plate of fried chicken. Or, you could serve your macaroni and cheese with a side of steamed broccoli.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_It_Lean\"><\/span><strong>Make It Lean<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you&#8217;re cooking soul food dishes, try to use leaner cuts of meat and skinless chicken. You can also trim the fat off of meat before cooking it. This will help reduce the amount of saturated fat in <a href=\"https:\/\/betterme.world\/articles\/sunflower-microgreens-nutrition\/\">your meal<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also cook soul food dishes in healthier ways. For example, bake, broil, or grill your meat instead of frying it. Remove charred or blackened skin from grilled meat to reduce your exposure to carcinogens. Steam, saute or blanch vegetables instead of frying them.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Go_Easy_On_The_Sauce\"><\/span><strong>Go Easy On The Sauce<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many soul food dishes are made with high-fat sauces or gravies. If you&#8217;re trying to eat healthier, go easy on these toppings. Use less sauce or gravy, or make your own with low-fat milk and flour. You can also try using broth-based or tomato-based sauces instead of cream-based sauces.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Add_Extra_Fiber\"><\/span><strong>Add Extra Fiber<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber is an important nutrient that helps keep you full and can promote regularity. Adding extra fiber to your soul food dishes is a simple way to make them healthier.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many easy ways to add extra fiber to <a href=\"https:\/\/betterme.world\/articles\/bok-choy\/\">your meals<\/a>. For example, you could add cooked beans to your macaroni and cheese or make cornbread with whole wheat flour. You could also serve vegetables as a side dish or add them to soups and stews.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Go_For_Whole_Grains\"><\/span><strong>Go For Whole Grains<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many soul food dishes are made with white flour, which is a refined grain. Refined grains have been stripped of their fiber and nutrients. They can cause blood sugar spikes and a diet high in them has been linked to an increased risk of obesity, heart disease, and type 2 diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7372063\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of white flour, choose whole wheat flour or another whole grain, such as quinoa, oats, barley, or brown rice. These grains are higher in fiber and nutrients. These can help you feel full and may even reduce your risk of chronic disease.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/yogi-tea-benefits\/\"><i>The \u2018Magical\u2019 Yogi Tea: Benefits, Risks, Nutritional Value, Contents<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Soul_Food\"><img decoding=\"async\" class=\"aligncenter wp-image-38802 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5470-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5470.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5470-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5470.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5470-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5470.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Go_Easy_On_The_Extras\"><\/span><strong>Go Easy On The Extras<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many soul food dishes are traditionally served with high-calorie sides and drinks. To make your meal healthier, go easy on the extras.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, instead of serving your fried chicken with biscuits and gravy, try serving it with a side salad or roasted vegetables. And, instead of serving Koolaid with your <a href=\"https:\/\/betterme.world\/articles\/cooked-asparagus-calories-benefits-side-effects\/\">meal<\/a>, have water or unsweetened iced tea.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cut_Back_On_Salt\"><\/span><strong>Cut Back On Salt<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many soul food dishes are high in sodium. To make your meal healthier, try to cut back on the amount of salt you use when cooking. You can also look for low-sodium versions of ingredients like chicken broth, soy sauce, and spices.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re eating out, ask that <a href=\"https:\/\/betterme.world\/articles\/wheat-germ-nutrition\/\">your food<\/a> be prepared with less salt or avoid adding extra salt at the table. And, when you&#8217;re at home, taste your food before adding salt to it.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Season_With_Natural_Herbs_And_Spices\"><\/span><strong>Season With Natural Herbs And Spices<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Garlic salt, cajun seasoning, and other similar seasonings are high in sodium. To make your meal healthier, try using natural herbs and spices instead.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some good options include basil, oregano, black pepper, cumin, ginger, and turmeric. You can also use fresh garlic, onion, and lemon juice to add flavor to your food.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_It_Spicy\"><\/span><strong>Make It Spicy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Adding spice to your soul food dishes can not only make them more flavorful, but it can also help you eat less. Studies have suggested that spicy foods can boost metabolism and help you feel full after eating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to eat less, add some spice to <a href=\"https:\/\/betterme.world\/articles\/sorrel-calories-benefits-side-effects\/\">your food<\/a>. You could try using cayenne pepper, or chili powder. You could also add some spice to your vegetables by saut\u00e9ing them with garlic and ginger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid spices that have a high sodium content, such as Cajun seasoning and Creole seasoning.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Limit_Portion_Sizes\"><\/span><strong>Limit Portion Sizes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Portion control is an important part of healthy eating. When you&#8217;re serving soul food, be mindful of how much you&#8217;re eating. Try to avoid overeating by using smaller plates and bowls.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Save leftovers for another meal or share them with a friend or family member. You could also freeze leftover food so you have it on hand for future meals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other ways to limit portion sizes include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drinking a glass of water before meals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating slowly and mindfully<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waiting 10 minutes before going for seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoiding buffet-style meals<\/span><\/li>\n<\/ul>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Soul_Food\">Check out the BetterMe app<\/a> and watch it propel your weight loss journey into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Soul_Food\"><img decoding=\"async\" class=\"aligncenter wp-image-38679 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5291-1024x576.png\" alt=\"healthy soul food\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5291.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5291-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5291.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5291.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_Healthy_Swaps\"><\/span><strong>Make Healthy Swaps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Modifying recipes is a great way to make your favorite soul food dishes healthier.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some other healthy ingredient swaps you can make:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Solid fats such as lard that are high in saturated fat<\/b><span style=\"font-weight: 400;\"> \u2192 heart-healthy oils like olive, peanut, or canola<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High sodium, high fat meats like ham hocks<\/b><span style=\"font-weight: 400;\"> \u2192 smoked, skinless turkey or chicken breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Marshmallows or brown sugar on yams<\/b><span style=\"font-weight: 400;\"> \u2192 cinnamon, vanilla, a splash of orange juice, or honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Butter, lard or margarine in recipes<\/b><span style=\"font-weight: 400;\"> \u2192 unsweetened applesauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Refined white flour <\/b><span style=\"font-weight: 400;\">\u2192 whole wheat flour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High calorie salad dressings and mayonnaise \u2192 vinegar and oil, low fat ranch, or salsa\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>2% or whole milk<\/b><span style=\"font-weight: 400;\"> \u2192 skim milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gravy <\/b><span style=\"font-weight: 400;\">\u2192 marinate meats in herbs or spices instead<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Soul food is a type of cuisine that&#8217;s traditionally associated with African American culture. It&#8217;s known for its rich, flavorful dishes that are often high in calories, fat, and sodium.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to eat healthier, there are some things you can do to make your soul food meals healthier. These include adding color to your plate, choosing leaner cuts of meat, cooking in healthier ways, and cutting back on high-calorie extras.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also try to reduce the amount of salt in your soul food dishes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to eating healthy, remember that moderation is key. You don&#8217;t have to eliminate all of your favorite soul food dishes from your diet. Just make sure you&#8217;re eating them in moderation and balance them out with healthier choices.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Soul_Food\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Soul food generally refers to the traditional cuisine of African Americans in the southern United States. It is a blend of African, Native American, and European cooking styles. Soul food has its roots in the kitchens of enslaved Africans and their descendants. The term &#8220;soul food&#8221; was first popularized in the 1960s by African American [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":46160,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[125,87],"class_list":["post-46159","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Healthy Soul Food: The Guilt-Free Way To Eat Your Favorite Comfort Food - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking to make your favorite soul food dishes a little healthier? Check out these tips for adding color, choosing leaner meats, and making \u2605 HEALTHY SOUL FOOD. \u27a4\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy Soul Food: The Guilt-Free Way To Eat Your Favorite Comfort Food\" \/>\n<meta property=\"og:description\" content=\"Looking to make your favorite soul food dishes a little healthier? Check out these tips for adding color, choosing leaner meats, and making \u2605 HEALTHY SOUL FOOD. \u27a4\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1499145743.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"Healthy Soul Food: The Guilt-Free Way To Eat Your Favorite Comfort Food\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/\"},\"wordCount\":2319,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthy-soul-food\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1499145743.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Soul food generally refers to the traditional cuisine of African Americans in the southern United States. It is a blend of African, Native American, and European cooking styles. Soul food has its roots in the kitchens of enslaved Africans and their descendants. <\/span><span style=\\\"font-weight: 400;\\\">The term \\\"soul food\\\" was first popularized in the 1960s by African American writer, Johnnie Mae Gibson, who used it in her cookbook, Soul Food: The Afro-American Cookbook. <\/span><span style=\\\"font-weight: 400;\\\">Soul food is typically hearty and filling. It often includes fried foods, such as chicken and fish, as well as greens, like collard greens and mustard greens. Soul food also typically features starchy vegetables and legumes, such as sweet potatoes and black-eyed peas. <\/span><span style=\\\"font-weight: 400;\\\">Although soul food is often associated with high fat, high-calorie, and high-sugar foods, it doesn't have to be unhealthy. There are ways to make soul food healthier, without sacrificing flavor. Read on to learn more about healthy soul food and how to make it.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Why Is Soul Food Not Healthy?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">According to the Centers for Disease Control (CDC), African Americans ages 18\u201349 are twice as likely to die from heart disease as white Americans. African Americans ages 35-64 are also more likely to have high blood pressure than any other race or ethnicity in the United States (<\/span><a href=\\\"https:\/\/www.cdc.gov\/vitalsigns\/aahealth\/index.html\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The reasons for this disparity are complex and include social and economic disparities. 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