Diabetes: Exchange List
Diabetes: Exchange List
Chart: Sugar content of high-carb foods
What are the exchange lists?
The exchange lists tell you the amount of a food that equals 1 exchange. The foods on each list are called exchanges because they have a similar number of calories, protein, carbohydrate, and fat content. Foods from each list can be traded or "exchanged" for any other food on the same list. A dietitian will help you plan how much food you should eat at each meal and teach you how to choose foods from the lists.
When you first start to use the exchange lists, it will help to measure your food until you are able to make good estimates about serving sizes. The following list is a sample of foods found on the exchange lists.
For more information, you can buy the Exchange Lists for Meal Planning from:
The American Diabetes Association
P.O. Box 930850
Atlanta, GA 31193
1-800-342-2383
http://www.diabetes.org
Carbohydrate group
Starch List: One starch exchange contains about 15 grams of carbohydrate and 3 grams of protein (80 calories).
* one slice of bread
* 1/2 hamburger or hot dog bun
* 3/4 cup of unsweetened cereal
* 1/3 cup pasta (cooked)
* 1 tortilla
* ? pita bread
* ? bagel
* ? cup grits or oatmeal (cooked)
* 3 cups popcorn
* crackers (6 small saltines, 2 squares of graham crackers, 3 of most other crackers)
* 1 pancake or waffle (5 inch)
* 15 fat-free or baked potato or corn chips.
The vegetables included in the starch exchanges include:
* corn (1/2 cup or one ear)
* white potato (1/2 cup mashed)
* yam or sweet potato (1/2 cup)
* peas (1/2 cup)
* squash (1 cup)
* dried beans (1/2 cup).
Fruit List: 1 fruit exchange contains about 15 grams of carbohydrate (60 calories) and has essentially no fat or protein.
Examples of one fruit exchange are:
* grape juice (1/3 cup)
* apple or pineapple juice (1/2 cup)
* orange or grapefruit juice (1/2 cup)
* 1 small apple
* orange, pear, or peach
* 1/2 banana
* 1/2 cup berries
* 1/3 of a small cantaloupe
* 1/4 cup of watermelon.
Milk List: 1 milk exchange contains about 8 grams of protein (32 calories) and 12 grams of carbohydrate (48 calories) with a trace of fat (a total of 90 calories).
Examples of one milk exchange are:
* 1 cup of skim or nonfat milk
* 1 cup of 1% milk
* 2/3 cup fat-free yogurt
* 3/4 cup of yogurt from 2% milk (also includes 1 fat exchange)
* 1 cup 2% milk (also includes one fat exchange).
Vegetable List: One-half cup of most vegetables (cooked or raw) has about 5 grams of carbohydrate and 2 grams of protein (25 calories) and is considered 1 exchange. Raw lettuce may be eaten in larger quantities, but regular salad dressing usually equals 1 fat exchange. Some vegetables are higher in carbohydrate, equal to 15 grams carbohydrate and 2 grams protein, and are counted as 1 starch exchange (see starch list).
Other Carbohydrates List: One "other carbohydrate" exchange has 15 grams of carbohydrate. Many of these foods count as a carbohydrate (carb) exchange and one or more fat exchanges.
* 1 brownie (2 inch square) = 1 carb exchange, 1 fat exchange
* 2 small cookies = 1 carb, 1 fat exchange
* 1 granola bar = 1 1/2 carb exchange
* 1/2 cup ice cream = 1 carb, 2 fat exchanges
* 1/3 cup frozen yogurt, low-fat = 1 carb exchange.
Meat and Meat Substitute Group
Meats are divided into very lean meats, lean meats, medium-fat meats and high-fat meats. High-fat choices may raise your cholesterol level and increase your risk for heart disease.
The Very Lean meat group includes foods that contain 7 grams of protein and 0 to 1 gram of fat (35 calories) for 1 exchange. Examples include:
* 1 ounce poultry (white meat, no skin)
* 1 ounce fresh fish
* 1 ounce tuna, canned in water
* 1 ounce fat-free cheese
* 2 egg whites.
The Lean meat group includes foods that contain 7 grams of protein and 3 grams of fat (55 calories) for 1 meat exchange. Examples include:
* 1 ounce poultry (dark meat, no skin)
* 1 ounce fish
* 1 ounce lean pork
* 1 ounce USDA Select or Choice grades of lean beef
* 1 ounce tuna, canned in oil, drained
* 1 ounce 4.5% fat cottage cheese.
The Medium-Fat group includes foods that have 7 grams of protein and 5 grams of fat (75 calories). Examples include:
* 1 ounce of ground beef; most cuts of beef, pork, lamb or veal
* 1 ounce of low-fat cheese
* 1 egg .
The High-Fat group includes foods with 7 grams of protein and 8 grams of fat (100 calories). This group includes:
* 1 ounce of pork sausage
* 1 ounce of spare ribs
* 1 ounce fried fish
* 1 ounce of regular cheese (American, Swiss etc.)
* 1 ounce of lunch meat
* 1 ounce frankfurter or bratwurst.
Fat Group
Fat List: One fat exchange is equal to 5 grams of fat (45 calories). Fats are divided into 3 lists: monosaturated fats, polyunsaturated fats and saturated fats. Saturated fats are linked with raising cholesterol levels and heart disease.
1 exchange of monounsaturated fats equals:
* ? tbsp peanut butter
* 6 almonds
* 1 teaspoon of oil (olive, peanut, canola).
1 exchange of polyunsaturated fats equals:
* 1 teaspoon margarine
* 1 teaspoon of any vegetable oil (except coconut).
1 exchange of saturated fat includes:
* 1 teaspoon butter
* 1 strip of bacon
* 2 tablespoon of cream (half and half)
* 1 tsp lard or fatback
Free Foods
A free food contains less than 20 calories or less than 5 grams of carbohydrate per serving. If you eat 3 servings a day or less, you do not need to count these foods. Examples of free foods include sugar-free gelatin, diet soft drinks, catsup, soy sauce, and spices.
Combination Foods
Many foods are mixed together. Your dietitian can help you figure out how many exchanges to count for foods such as casseroles. For example:
* Lasagna (1 cup) = 2 carb exchanges and 2 medium-fat meat exchanges
* Spaghetti with meatballs (1 cup) = 2 carb exchanges and 2 medium-fat meat exchanges
* Pizza, cheese (1/4 of a 10-inch pizza) = 2 carbs, 2 medium-fat meats, 1 fat exchange
* Chicken noodle soup (1 cup) = 1 carb exchange
* Frozen entr»e (less than 300 calories) = 2 carbs, 3 lean meat exchanges
* Macaroni and cheese (1 cup) = 2 carb exchanges and 2 medium-fat meat exchanges.
Reviewed and updated by Martha Funnell, MS, RN, CDE, Michigan Diabetes Research and Training Center, August 2004.
Developed by McKesson Health Solutions LLC LLC.
Published by McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
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