Diabetic Exchanges

Diabetic Exchanges:

Starches: One serving (exchange) of a starchy food usually contains 15 grams of carbohydrate, up to 3 grams of protein, up to 1 gram of fat, and 80 calories. Starches in the amounts listed below equal one exchange. Choose whole- grain and low-fat starches as often as you can.

Type Food Serving Size Bagel, large (4 ounces) 1/4 (1 ounce) Bread: pumpernickel, rye, unfrosted raisin, white, whole- 1 slice (1 ounce) Breads grain Bread, reduced-calorie 2 slices (1 1/2 ounces) Chapati, small (6 inches across) 1 English muffin 1/2 Hamburger bun 1/2 (1 ounce) Hot dog bun 1/2 (1 ounce) Pancake (4 inches across, 1/4-inch 1 thick) Pita (6 inches across) 1/2 Tortilla, flour or corn (6 inches 1 across)

Barley, cooked 1/3 cup Bulgur wheat, cooked 1/2 cup Cereals & Grains Cereal: bran, oats, spoon-size 1/2 cup shredded wheat, sweetened Cereal, puffed, unfrosted 1 1/2 cups Cereal, unsweetened, ready-to-eat 3/4 cup Couscous 1/3 cup Granola, low-fat or regular 1/4 cup Grits, cooked 1/2 cup Pasta, cooked 1/3 cup Quinoa, cooked 1/3 cup Rice, cooked: white, brown 1/3 cup Tabbouleh, prepared 1/2 cup Wheat germ, dry 3 tablespoons Wild rice, cooked 1/2 cup Barley, cooked 1/3 cup Bulgur wheat, cooked 1/2 cup Cereal: bran, oats, spoon-size 1/2 cup shredded wheat, sweetened Cereal, puffed, unfrosted 1 1/2 cups

Baked potato with skin 1/4 large (3 ounces) Corn 1/2 cup Starchy vegetables Corn on the cob, large 1/2 cob (5 ounces) Mashed potato 1/2 cup Mixed vegetables with corn, peas or 1 cup pasta Parsnips 1/2 cup Plantain, ripe 1/3 cup Pumpkin, canned 1 cup Spaghetti/pasta sauce 1/2 cup Squash: acorn, butternut 1 cup Succotash 1/2 cup Yam or sweet potato, plain 1/2 cup (4 ounces)

Animal crackers 8 Graham crackers (2 1/2-inch squares) 3 Crackers and snacks Matzo 3/4 ounce Melba toast 4 pieces Oyster crackers 20 Popcorn, low-fat microwave or 3 cups popped with no added fat Pretzels 3/4 ounce Rice cakes (4 inches across) 2 Saltine crackers 6 Snack chips, fat-free or baked: tortilla 15 to 20 (3/4 ounce) or potato

Beans, peas and lentils also are considered starches, but they count as one starch exchange and one lean meat exchange. Type Food Serving Size Count As 1 starch plus 1 Baked beans 1/3 cup lean meat Beans, cooked: black, garbanzo, 1 starch plus 1 1/2 cup Beans, peas and lentils kidney, lima, navy, pinto, white lean meat 1 starch plus 1 Lentils, cooked: brown, green, yellow 1/2 cup lean meat 1 starch plus 1 Peas, cooked: black-eyed, split, green 1/2 cup lean meat 1 starch plus 1 Refried beans, canned 1/2 cup lean meat

Remember these guidelines for including fruit in your diabetes diet:  Eat whole fruit when you can. It has more fiber and is more filling than fruit juice.  Select canned fruit and fruit juices without added sugar. Look for statements such as "no sugar added," "unsweetened extra-light syrup" or "juice packed" on the label.  Avoid fruits that are canned or frozen in heavy syrup, even if you rinse off the syrup.  Drain fruits canned in their own juice. If you drink the drained juice, count it as a separate fruit serving.  If you weigh fresh fruit, include the skin, core, seeds and rind. One serving (exchange) of fruit usually contains 15 grams of carbohydrate, no protein or fat, and 60 calories. Fruits in the amounts listed below equal one exchange. Apple, small (2 inches across) 1 (4 ounces) Apricots 4 (5 1/2 ounces) Banana, extra-small 1 (4 ounces) Fruits Blackberries, blueberries 3/4 cup Cantaloupe, honeydew, papaya, 1 cup (11 ounces) cubed Cherries 12 (3 ounces) Dates 3 Figs, medium 2 (3 1/2 ounces) Grapefruit, large 1/2 (11 ounces) Grapes, small 17 (3 ounces) Kiwi 1 (3 1/2 ounces) Mango, cubed 1/2 cup Nectarine, small 1 (5 ounces) Orange, small 1 (6 1/2 ounces) Peach, medium 1 (6 ounces) Pear, large 1/2 (4 ounces) Pineapple, cubed 3/4 cup Plums, small 2 (5 ounces) Raspberries 1 cup Strawberries 1 1/4 cup Tangerines, small 2 (8 ounces) Watermelon, cubed 1 1/4 cup (13 1/2 ounces)

Apples 4 rings Apricots 8 halves Blueberries, cherries, cranberries, 2 tablespoons Dried fruit mixed fruit Figs 1 1/2 Prunes 3 Raisins 2 tablespoons

Applesauce, apricots, cherries, 1/2 cup Canned fruit, peaches, pears, pineapple, plums unsweetened Grapefruit, mandarin oranges 3/4 cup

Juice: apple, grapefruit, orange, 1/2 cup (4 fluid ounces) pineapple Fruit juice, unsweetened Juice: fruit juice blends of 100 percent 1/3 cup (2.7 fluid ounces) juice, grape, prune Dairy: Milk and yogurt are excellent sources of calcium and protein. One serving (exchange) of milk or yogurt usually contains 12 grams of carbohydrate and 8 grams of protein. Check the product label to see how much fat and how many calories each product contains.  Fat-free or low-fat milk and yogurt products. One serving contains 0 to 3 grams of fat and 100 calories.  Reduced-fat milk and yogurt products. One serving contains 5 grams of fat and 120 calories.  Whole milk and yogurt products. One serving contains 8 grams of fat and 160 calories. Various types of milk and yogurt may count as slightly different milk and carbohydrate exchanges. Type Food Serving Size Count As 1 cup (8 fluid Buttermilk 1 fat-free milk ounces) Fat-free and low-fat milk 1 cup (8 fluid 1 fat-free milk plus Chocolate milk and yogurt products ounces) 1 carbohydrate 1/2 cup (4 fluid Evaporated milk 1 fat-free milk ounces) 1 cup (8 fluid Milk 1 fat-free milk ounces) Yogurt, plain or flavored with an 2/3 cup (6 ounces) 1 fat-free milk artificial sweetener 1 fat-free milk plus Yogurt, low-fat with fruit 2/3 cup (6 ounces) one carbohydrate

1 cup (8 fluid Milk 1 reduced-fat milk Reduced-fat milk and ounces) 1 cup (8 fluid 1 carbohydrate plus Soy milk, light yogurt products ounces) 1/2 fat Yogurt, plain 2/3 cup (6 ounces) 1 reduced-fat milk

1 cup (8 fluid Buttermilk 1 whole milk ounces) Whole milk and yogurt 1 cup (8 fluid 1 whole milk plus 1 Chocolate milk products ounces) carbohydrate 1/2 cup (4 fluid Evaporated milk 1 whole milk ounces) 1 cup (8 fluid Milk 1 whole milk ounces) 1 cup (8 fluid 1 carbohydrate plus Soy milk, regular ounces) 1 fat Yogurt, plain 1 cup (8 ounces) 1 whole milk

1/2 cup (4 fluid 1 carbohydrate plus Eggnog, made with whole milk ounces) 2 fats Other 1 cup (8 fluid Rice drink, fat-free, plain 1 carbohydrate ounces) 1 cup (8 fluid Rice drink, low-fat, flavored 2 carbohydrates ounces) Sweets and Desserts: Your diabetes diet can include sweets and desserts. Just remember the ground rules:

 Eat sweets and desserts as part of your meal. Your body can't tell the difference between sugars and starches when you eat them as part of a mixed meal with protein, fats and other nutrients. When you eat sweets and desserts as part of your meal, your blood sugar won't rise as rapidly.  Don't overdo it. Sweets and desserts often lack the vitamins and minerals found in fruits, milk products and other carbohydrates.  Eat sugar-free or low-carb candy with caution. The sweetening agents in sugar-free or low-carb candy still contain calories and must be counted in your daily totals. These foods may be high in fat, too.

Here's a guide to common sweets, desserts and other carbohydrates. Remember to count the exchanges in these products as part of your daily allowance. It's also a good idea to talk to your dietitian about how to fit these foods into your meal plan.

Type Food Serving Size Count As 1 can (8.3 fluid Energy drink 2 carbohydrates ounces) Beverages 1 envelope added to 1 carbohydrate plus Hot chocolate, regular 1 cup (8 fluid 1 fat ounces) water 1 envelope added to Hot chocolate, sugar-free or light 1 cup (8 fluid 1 carbohydrate ounces) water 1 cup (8 fluid Lemonade 2 carbohydrates ounces) 1 can (12 fluid 2 1/2 Soda, regular ounces) carbohydrates 1 cup (8 fluid Sports drink 1 carbohydrate ounces)

1/12 of cake (2 Angel food cake, unfrosted 2 carbohydrates ounces) 1 1/4-inch square, 1 carbohydrate plus Brownie, small, unfrosted 7/8-inch thick (1 Brownies, cake and 1 fat ounce) cookies 2-inch square (2 2 carbohydrates Cake, frosted ounces) plus 1 fat 2-inch square (1 1 carbohydrate plus Cake, unfrosted ounce) 1 fat 2 (2 1/4 inches 1 carbohydrate plus Chocolate chip cookies across) 2 fats 2 carbohydrates Cupcake, small, frosted 1 (1 3/4 ounces) plus 1 to 1 1/2 fats Gingersnap cookies 3 1 carbohydrate 1 carbohydrate plus Vanilla wafers 5 1 fat Fruit pie, commercially prepared, 3 carbohydrates 1/6 of 8-inch pie two crusts plus 2 fats Pudding, regular, made with 1/2 cup (4 ounces) 2 carbohydrates Pie and pudding reduced-fat milk Pudding, sugar-free or sugar- and 1/2 cup (4 ounces) 1 carbohydrate fat-free, made with fat-free milk 1 1/2 Pumpkin pie 1/8 of 8-inch pie carbohydrates plus 1 1/2 fat

1-inch slice (1 2 carbohydrates Banana nut bread ounce) plus 1 fat Doughnuts, muffins and 1 1/2 sweet breads Cake doughnut, medium, plain 1 (1 1/2 ounces) carbohydrates plus 2 fats 2 carbohydrates Doughnut, glazed 1 (2 ounces) plus 2 fats 1 carbohydrate plus Muffin, large 1/4 (1 ounce) 1/2 fat 2 1/2 Sweet roll 1 (2 1/2 ounces) carbohydrates plus 2 fats

Frozen pops 1 1/2 carbohydrate Frozen yogurt, fat-free 1/3 cup 1 carbohydrate Ice cream and other 1 carbohydrate plus Frozen yogurt, regular 1/2 cup frozen desserts 0-1 fat Fruit juice bar, 100 percent juice 1 (3 ounces) 1 carbohydrate 1 1/2 Ice cream, fat-free 1/2 cup carbohydrates 1 carbohydrate plus Ice cream, light or no sugar added 1/2 cup 1 fat 1 carbohydrate plus Ice cream, regular 1/2 cup 2 fats Sherbet, sorbet 1/2 cup 2 carbohydrates

1 1/2 2 "fun-size" bars (1 Candy bar, chocolate and peanut carbohydrates plus ounce) Candy 1 1/2 fats 1 carbohydrate plus Chocolate "kisses" 5 pieces 1 fat Hard candy 3 pieces 1 carbohydrate

2 tablespoons (1 Chocolate syrup 2 carbohydrates ounce) Spreads and syrups 1 1/2 tablespoons Fruit spreads, 100 percent fruit 1 carbohydrate (3/4 ounce) 1 tablespoon (1/2 Honey 1 carbohydrate ounce) Jam or jelly, regular 1 tablespoon (1/2 1 carbohydrate ounce) 2 tablespoons (1 Pancake syrup, light 1 carbohydrate ounce) 1 tablespoon (1/2 Pancake syrup, regular 1 carbohydrate ounce) Vegetables:

Vegetables come in many shapes and sizes. Nonstarchy vegetables contain small amounts of carbohydrate and calories, but they pack an important nutritional punch. One serving (exchange) of a nonstarchy vegetable usually contains 5 grams of carbohydrate, 2 grams of protein, no fat and only 25 calories. For the vegetables listed below, one exchange equals 1/2 cup cooked vegetables or vegetable juice, or 1 cup raw vegetables. If you eat 1 1/2 cups or more of cooked vegetables or 3 cups or more of raw vegetables in a meal, count them as one carbohydrate exchange.

Amaranth Leeks Artichoke Mixed vegetables w/o corn, peas, pasta Artichoke hearts Mung bean sprouts Asparagus Mushrooms Baby corn Okra Bamboo shoots Onions Beans: green, Italian, wax Oriental radish or daikon Bean sprouts Pea pods Beets Peppers, all varieties Borscht Radishes Broccoli Rutabaga Brussels sprouts Sauerkraut Cabbage: bok choy, Chinese, green Soybean sprouts Carrots Spinach Cauliflower Sugar snap peas Celery Summer squash Chayote Swiss chard Cucumber Tomato: raw, canned, sauce, juice Eggplant Turnips Green onions or scallions Vegetable juice cocktail Greens: collard, kale, mustard, turnip Water chestnuts Zucchini

Meats:

Most meats and meat substitutes are good sources of protein. One serving (exchange) of meat or meat substitute usually contains 7 grams of protein. Check the product label to see how much fat and how many calories each product contains.

 Lean meat. One serving contains 0 to 3 grams of fat and 45 calories.  Medium-fat meat. One serving contains 4 to 7 grams of fat and 75 calories.  High-fat meat. One serving contains 8 or more grams of fat and 100 calories.

Meats and meat substitutes in the amounts listed below equal one exchange.

Type Food Serving Size Beef, select or choice, trimmed of fat: ground round, roast, round, sirloin, 1 ounce tenderloin Lean meat and meat Beef jerky 1/2 ounce Cheese, 3 or less grams of fat per substitutes 1 ounce ounce Cottage cheese, fat-free, low-fat or 1/4 cup regular Egg substitutes, plain 1/4 cup Egg whites 2 Fish, fresh or frozen: catfish, cod, flounder, haddock, halibut, orange 1 ounce roughy, salmon, tilapia, trout, tuna Herring, smoked 1 ounce Hot dog, 3 or less grams of fat per ounce (Note: May be high in 1 carbohydrate.) Lamb: roast, chop, leg 1 ounce Luncheon meat, 3 or less grams of fat per ounce: chipped beef, deli thin- 1 ounce sliced meats, turkey ham, turkey kielbasa, turkey pastrami Oysters, medium, fresh or frozen 6 Pork, lean: Canadian bacon, chop, 1 ounce ham, tenderloin Beef, select or choice, trimmed of fat: ground round, roast, round, sirloin, 1 ounce tenderloin Beef jerky 1/2 ounce Cheese, 3 or less grams of fat per 1 ounce ounce Cottage cheese, fat-free, low-fat or 1/4 cup regular Poultry without skin: chicken, Cornish 1 ounce hen, duck, goose, turkey Sardines, canned 2 small Shellfish: clams, crab, imitation 1 ounce shellfish, lobster, scallops, shrimp Tuna, canned in water or oil, drained 1 ounce Veal: loin chop, roast 1 ounce Wild game: buffalo, ostrich, rabbit, 1 ounce venison

Beef: corned beef, ground beef, 1 ounce meatloaf, prime rib, short ribs, tongue Cheese, 4 to 7 grams of fat per ounce: feta, mozzarella, pasteurized Medium-fat meat and 1 ounce processed cheese spread, reduced-fat meat substitutes cheeses, string Eggs (limit to 3 a week) 1 Fish, fried 1 ounce Lamb: ground, rib roast 1 ounce Pork: cutlet, shoulder roast 1 ounce Poultry: chicken with skin, dove, fried chicken, ground turkey, pheasant, 1 ounce wild duck or goose Ricotta cheese 1/4 cup (2 ounces) Sausage, 4 to 7 grams of fat per ounce 1 ounce Soy-based "bacon" strips 3

Bacon, pork 2 slices (1 ounce each before cooking) 3 slices (1/2 ounce each before Bacon, turkey High-fat meats and meat cooking) substitutes Cheese, regular: American, bleu, Brie, cheddar, hard goat, Monterey Jack, 1 ounce Queso, Swiss Hot dog, regular: beef, chicken, pork, 1 (Note: Count an additional fat turkey or combination exchange plus the meat exchange.) Luncheon meat, 8 or more grams of fat per ounce: bologna, pastrami, hard 1 ounce salami Pork: ground, sausage, spareribs 1 ounce Sausage, 8 or more grams of fat per ounce: bratwurst, chorizo, Italian, 1 ounce knockwurst, Polish, smoked, summer Fats: Fats come in various types. Unsaturated fats — including monounsaturated fats and polyunsaturated fats — are healthy if eaten in small amounts. But saturated fats and trans fats can increase your risk of heart disease. No matter which type of fat you choose, one fat exchange equals 5 grams of fat and 45 calories. Fats in the amounts listed below equal one exchange. Remember to include any fats you use for cooking as part of your daily fat allowance.

Type Food Serving Size Almonds 6 Avocado 2 tablespoons (1 ounce) Brazil nuts 2 Monounsaturated fats Cashews 6 Filberts (hazelnuts) 5 Macadamia nuts 3 Nut butters, trans fat-free: almond butter, cashew butter, peanut 1 1/2 teaspoon butter (smooth or crunchy) Oil: canola, olive, peanut 1 teaspoon (5 milliliters) Olives, black 8 large Olives, green with pimento 10 large Peanuts 10 Pecans 4 halves Pistachios 16

Margarine, low-fat spread, 30 percent to 50 percent vegetable 1 tablespoon oil, trans fat-free Margarine, trans fat-free: stick, 1 teaspoon Polyunsaturated fats tub, squeeze Mayonnaise, reduced-fat 1 tablespoon Mayonnaise, regular 1 teaspoon Mayonnaise-style salad dressing, 1 tablespoon reduced-fat Mayonnaise-style salad dressing, 2 teaspoons regular Oil: corn, cottonseed, flaxseed, grape seed, safflower, soybean, 1 teaspoon (5 milliliters) sunflower Pine nuts 1 tablespoon Salad dressing, reduced-fat 2 tablespoons (30 milliliters) Salad dressing, regular 1 tablespoon (15 milliliters) Seeds: flaxseed, pumpkin, sesame, 1 tablespoon sunflower Tahini (sesame paste) 2 teaspoons Walnuts 4 halves

Bacon, cooked, regular or turkey 1 slice Butter, reduced-fat 1 tablespoon Butter, stick 1 teaspoon Saturated fats Butter, whipped 2 teaspoons Coconut, shredded 2 tablespoons Cream: half-and-half, whipped 2 tablespoons (30 milliliters) Cream, heavy 1 tablespoon (15 milliliters) Cream, light 1 1/2 tablespoons (23 milliliters) Cream cheese, reduced-fat 1 1/2 tablespoons Cream cheese, regular 1 tablespoon Oil: coconut, palm, palm kernel 1 teaspoon (5 milliliters) Shortening or lard 1 teaspoon (5 milliliters) Sour cream, reduced-fat 3 tablespoons Sour cream, regular 2 tablespoons Free Exchanges:

Some products in the diabetes exchange system are considered free foods. What counts as free? Any food or drink that has less than 20 calories and 5 grams or less of carbohydrate per serving.

Enjoy the free foods listed below in any moderate amount as often as you'd like.

Type Food Bouillon, broth, consomme Club soda Coffee, unsweetened or with sugar substitute Beverages Diet soda, sugar-free Drink mixes, sugar-free Flavored water, carbohydrate-free Tea, unsweetened or with sugar substitute Tonic water, sugar-free Water: plain, carbonated, mineral Bouillon, broth, consomme

Horseradish Lemon juice Condiments Mustard Vinegar

Cooking spray Cooking wine Seasonings Flavored extracts: almond, peppermint, vanilla Garlic Herbs Hot pepper sauce Pimento Spices Worcestershire sauce Cooking spray

Gelatin, sugar-free or unflavored Gum Other Salad greens