Soul food is the traditional cuisine of African Americans (1Trusted Source).

Sometimes called Southern food, soul food spread throughout the United States as African Americans migrated north during the Great Migration of the early to mid-20th century.

Meals can range from simple dishes like fried chicken, rice and beans, and collard greens with ham hocks to lavish spreads of candied yams, smothered pork chops, gumbo, macaroni and cheese, black-eyed peas, cornbread, sweet potato pie, and peach cobbler.

Deeply rooted in Black culinary heritage, soul food carries strong connections to home, family, and community.

This guide covers the foundations of soul food, discusses its health aspects, and offers practical ways to make classic dishes more nutritious without losing their essence.

Is Soul Food Healthy?

The traditional Southern diet — often linked to soul food — tends to include organ meats, processed meats, eggs, fried foods, added fats, and sugary drinks.

This eating pattern is connected to a higher risk of chronic diseases such as heart disease, diabetes, kidney disease, cancer, stroke, and cognitive decline (2Trusted Source, 3Trusted Source).

According to the CDC, African Americans aged 18–49 are twice as likely to die from heart disease as white Americans. Additionally, Black adults aged 35–54 are 50% more likely to have high blood pressure than their white counterparts (4Trusted Source).

While social and economic factors contribute greatly to these health disparities, food choices may also play a role.

However, not all soul food is unhealthy. Many traditional dishes feature nutrient-dense ingredients like leafy greens and vegetables.

Summary:
Though some common soul food items are linked with higher health risks, this cuisine can be made nutritious by highlighting its wholesome, plant-rich roots.

Honoring Food Traditions While Supporting Better Health

Soul food represents a living heritage — a collection of traditions and recipes passed through generations.

Creating a more nutritious soul food plate doesn’t mean abandoning that legacy. In fact, small changes in ingredients and cooking methods can enhance nutrition while preserving taste and cultural meaning.

1. Focus on Plant-Based Foods

Traditional African diets were largely plant-based, featuring a rich variety of fruits and vegetables such as okra, greens, watermelon, black-eyed peas, and whole grains (5Trusted Source, 6).

Meat was used sparingly — often as a flavoring or garnish rather than the main dish (7).

Plant-forward diets are linked with healthier body weights and lower disease risks (5Trusted Source).

A review also found that eating leafy and cruciferous vegetables like collard greens, kale, cabbage, and turnip greens may reduce heart disease risk by 15.8% (8Trusted Source).

Ways to Add More Plants to Your Diet:

• Fill half your plate with non-starchy vegetables such as greens, okra, eggplant, carrots, tomatoes, cucumbers, or turnips.

• Replace meat with beans, lentils, nuts, or seeds for protein.

• Enjoy root vegetables and tubers like sweet potatoes, plantains, taro, and pumpkin.

• Snack on raw vegetables or nuts instead of processed, high-sugar foods.

• Include at least two colorful plant-based foods at each meal — like collard greens with roasted pumpkin or an apple with almonds.

2. Emphasize Whole Grains

The USDA recommends that at least half your grains be whole grains (9Trusted Source).

Whole grains — such as brown rice, oats, millet, sorghum, barley, fonio, and whole wheat — include all parts of the grain, providing more nutrients and fiber than refined grains.

Whole grains help support weight control, heart health, digestive health, and may reduce cancer risk (10).

Many soul food favorites like rice dishes, cornbread, and macaroni often use refined grains, but these can easily be swapped for more nutritious options.

Tips for Using Whole Grains:

• Substitute refined grains with whole-grain versions (e.g., whole wheat flour for white flour).

• Use brown rice, millet, or sorghum instead of white rice.

• When baking, mix in whole grain flours like teff, sorghum, or whole wheat.

• Check labels — the first ingredient should be a whole grain.

3. Flavor with Herbs, Spices, and Vegetables

Traditional soul food recipes often rely on high-sodium seasonings like seasoned salt or cured meats. Excess sodium is linked to higher blood pressure, stroke, and heart disease (11Trusted Source, 12Trusted Source).

Research shows that reducing salt intake can significantly lower blood pressure among African Americans (11Trusted Source).

Seasoning with aromatic vegetables (onions, garlic, celery) and herbs not only adds depth but also boosts antioxidants (13Trusted Source).

Ways to Cut Down on Salt:

• Try bold spice blends such as Ethiopian berbere or Tunisian harissa.

• Use herbs instead of salt — add dried herbs early in cooking and fresh ones near the end.

• Rinse canned veggies if they contain added sodium.

• Avoid salting food before tasting it.

• Mix your own seasoning blend:

  • 2 tbsp black pepper

  • 1 tbsp cayenne

  • 1 tbsp paprika

  • 1 tbsp onion powder

  • 1 tbsp garlic powder

  • 1 ground bay leaf

4. Choose Healthier Cooking Methods

The way food is cooked affects both nutrition and health outcomes.

Studies show that eating fried foods like fried chicken or fried fish is linked to increased risk of death from all causes and heart disease (14Trusted Source).

High-temperature cooking methods — such as grilling, frying, and roasting — can produce harmful compounds (HCAs and PAHs) that raise cancer and diabetes risks (15–18Trusted Source).

Gentler cooking techniques like boiling, stewing, or steaming reduce these risks, though some nutrients may leach into the cooking liquid. You can retain them by reusing that flavorful potlikker in other dishes.

Cooking Tips for Better Health:

• Trim visible fat and remove charred bits before eating.

• Aim for golden, not dark brown, crusts when frying or baking.

• Marinate meats in citrus juice, vinegar, or herbs before cooking.

• Steam, sauté, or stir-fry veggies instead of deep-frying.

• Use the leftover cooking liquid as broth for soups or sauces.

• Precook meats in the microwave before grilling.

• Try oven-frying or air-frying instead of deep-frying.

• If deep-frying, choose oils with a high smoke point, such as canola or peanut oil.

5. Make Smart Ingredient Swaps

Healthy substitutions can preserve flavor and tradition while cutting back on fat, sugar, and sodium.

Swap Ideas:

• Use olive, canola, or peanut oil instead of lard or shortening.

• Choose low-fat cheese and milk instead of full-fat versions.

• Replace ham hocks in greens with smoked turkey breast.

• Season sweet potatoes with cinnamon, orange juice, or vanilla instead of sugar or marshmallows.

• Flavor meats with herbs and marinades rather than gravies.

• Blend mayonnaise with plain Greek yogurt for a lighter dressing.

• Replace butter or lard in baked goods with applesauce or fruit purées.

Enjoy your favorite comfort foods occasionally, and be mindful of portions — fill half your plate with veggies, a quarter with grains, and a quarter with lean proteins.

Summary

You can make soul food more nourishing by focusing on vegetables, whole grains, and lean proteins, while cutting back on salt, sugar, and frying. Small tweaks can make a big difference — all without losing the soulful flavor that defines this cuisine.

Recipes to Explore

If you’d like to try heart-healthy versions of classic dishes, check out the NIH’s Soul Food Recipe Booklet (Trusted Source), featuring recipes for chicken gumbo, veggie stew, smothered greens, cornbread, macaroni and cheese, sweet potato pie, and more.

Other Nutritious Soul Food Recipes:

• Vegan Hoppin’ John Patties

• Catfish Sandwich with Slaw

• Oven-Fried Chicken

The Takeaway

Soul food, the culinary heart of African American tradition, is both flavorful and deeply meaningful. While many classic dishes are rich in fat, sugar, and sodium, others highlight nutrient-packed vegetables, legumes, and grains.

By adjusting ingredients and cooking styles, you can enjoy soulful, satisfying meals that nurture both body and culture.