Food exchange list for diabetics

Posted on July 31, 2009. Filed under: Diabetes/diabetic recipe | Tags: , |

I often wondered whether it is possible for a diabetic to follow a rigid meal plan throughout their life without indulging once in a while or succumbing to an occasional Chocolate Brownie…..
Fortunately, that’s possible and the food exchange list will help you to do just that.

As this system allows you to exchange one food with the other on the same list, it is referred as FOOD EXCHANGE LIST.

Every food on a particular list has approximately the same calories, carbohydrates, protein and fat content. One serving (exchange) of each of these foods are equal and can be exchanged for any other food on the same list.

This list provides us with a large variety of food choices that we can substitute our favourite foods with while also controlling the distribution of calories, carbohydrates, protein and fat throughout the day so that the blood sugar levels are balanced.

For example, to be able to enjoy a pastry you can exchange it with approx. ½ exchange of cereal, ½ exchange of low fat milk and 1 exchange of fat.

According to this list, all major food groups are divided into 7 separate categories. Each group consists of a list of foods/ ingredients along with their recommended serving sizes that a diabetic person can indulge in with relative safety

The food exchange list has been divided into 7 major groups as follows:

1. Cereal / Starch
2. Pulses
3. Vegetables
4. Fruits
5. Milk and Dairy Products
6. Fat
7. Meal

Listed below are many of the ingredients most commonly included in the Indian diet along with their recommend serving sizes that can be exchanged with another food in the same group as they have approximately the same nutritive values. If there is any particular food that is not included on this food exchange list, ask your nutritionist for more information.

1. Cereal / Starch
Each item in this list contains approximately 100 calories, 23.5 grams of carbohydrates, 3 grams of protein and a trace of fat. All the foods in this list have been listed alphabetically and each ingredient can be substituted with another ingredient in this list.

Name

Exchange

Bajra (black millet), raw

3 tablespoons

Bajra flour (black millet flour)

1/4 cup

Barley (jau), raw

2½ tablespoons

Broken wheat (dalia), raw

2½ tablespoons

Buckwheat (kutto or kutti no daro), raw

2½ tablespoons

Jowar (white millet), raw

2½ tablespoons

Jowar flour (white millet flour)

1/3 cup

Kodri (varagu), raw

1/2 cup

Makai ka atta (maize flour)

3/4 cup

Plain flour (maida)

1/4 cups

Poha (flaked rice)

1/2 cup

Puffed rice (mumara)

2 cups

Quick rolled oats, raw

1/3 cup

Ragi (nachni) flour

1/4 cup

Rice flour (chawal ka atta)

1/4 cup

Rice, cooked

2/3 cup

Rice, parboiled, raw

2 tablespoons

Semolina (rawa), raw

2½ tablespoons

Wheat flour (gehun ka atta)

1/4 cup

Whole wheat bread

2 slices

Whole wheat pasta, cooked

1 cup

2. Pulses
Each item in this list contains approximately 100 calories, 17 grams of carbohydrate, 7 grams of protein and a trace of fat. All the foods in this list have been listed alphabetically and each ingredient can be substituted with another ingredient in this list.

Name

Exchange

Bengal gram flour (besan)

1/3 cup

Black eyed beans (lobhia), cooked

1/3 cup

Chana dal (split Bengal gram) , cooked

1/3 cup

Chick peas (kabuli chana), cooked

1/3 cup

Masoor (whole red lentil), cooked

1/3 cup

Masoor dal (split red lentil), cooked

1/3 cup

Matki (moath beans), cooked

1/2 cup

Moong (whole green gram), cooked

3/4 cup

Moong dal (split green gram), cooked

1/3 cup

Moong dal flour (green gram flour)

2 tablespoons

Rajma (kidney beans), cooked

2/3 cup

Red chana (whole red gram), cooked

2 tablespoons

Soya chunks, cooked

2/3 cup

Soya flour

1/3 cup

Soya granules, cooked

1/2 cup

Soyabean, cooked

1/3 cup

Toovar (arhar) dal, cooked

1/3 cup

Urad dal (split black gram), cooked

1/3 cup

Vaal (field beans), cooked

2/3 cup

3. Vegetables
Each item in this list contains approximately 25 calories, 5 grams of carbohydrates, 1 gram of protein and a trace of fat. All the foods in this list have been listed alphabetically and each ingredient can be substituted with another ingredient in this list.

Name

Exchange

Asparagus, chopped

1/2 cup

Baby corn

4 Nos

Beetroot, chopped

3/4 cup

Bhindi (ladies fingers), chopped

1 cup

Bottle gourd (lauki/ doodhi), chopped

2 cups

Brinjals (baingan), chopped

1 cup

Broccoli, grated

1 cup

Cabbage, chopped

1 cup

Capsicum, chopped

1 cup

Carrot, chopped

1/3 cup

Cauliflower, grated

1 cup

Celery stalks, chopped

1¼ cup

Cluster beans (gavarfali), chopped

1½ cup

Chawli (cow pea) leaves, chopped

1 cup

Coriander leaves, chopped

2 cups

Cucumber, chopped

1 1/3 cup

Dill (shepu), chopped

3 cups

Drumstick, chopped

1¼ cup

Fenugreek (methi) leaves, chopped

2 cups

French beans, chopped

1 cups

Green peas

1/4 cup

Kand (purple yam), chopped *

1/4 cup

Karela (bitter gourd), sliced

1 cup

Lettuce, chopped

3/4 cup

Mushrooms, chopped

1¼ cup

Onion, chopped

1/3 cup

Papdi beans, chopped

2/3 cup

Potato, chopped *

1/4 cup

Radish (mooli) leaves, chopped

2 cups

Red pumpkin (kaddu), chopped

1 cup

Spinach (palak), chopped

1 cup

Spring onions, chopped

1 cup

Suran (yam), chopped *

1/4 cup

Sweet corn, whole (raw)

3/4 cup

Sweet potato, chopped *

2 tablespoons

Tendli, chopped

1 cup

Tomato, chopped

3/4 cup

Turai (ridge gourd), chopped

2 cups

* Foods to consumed in restricted amounts.
4. Fruits
Each item in this list contains approximately 40 calories, 10 grams of carbohydrate, 1 gram of protein and zero gram of fat. All the foods in this list have been listed alphabetically and each ingredient can be substituted with another ingredient in this list.

Name

Exchange

Apple, chopped

1/2 cup

Banana, chopped *

1/8 cup

Black jamun

7 Nos

Cherry, chopped

1/3 cup

Chickoo, chopped *

1/3 cup

Custard apple *

1/4 cup

Grapes, medium *

1/3 cup

Guava, chopped

1/2 cup

Mango, chopped *

1/3 cup

Muskmelon (kharbooja), chopped

1½ cups

Orange, segmented

1/2 cup

Papaya, chopped

1 cup

Peach, chopped

2/3 cup

Pears, chopped

2/3 cup

Pineapple, chopped

1/2 cup

Plum, sliced

1/2 cup

Pomegranate (anar)

1/2 cup

Strawberries, quartered

3/4 cup

Sweet lime, segmented

1/2 cup

Watermelon (tarbuj), chopped

1½ cups

White jamun

3 Nos

* Foods to be consumed in restricted amounts.
5. Milk
Each item in this list contains approximately 80 calories, 12 grams of carbohydrate, 8 grams of protein and a trace of fat. All the ingredients in this list have been arranged alphabetically and each ingredient can be substituted with another ingredient in this list.

Name

Exchange

Cheese, shredded *

1/4 cup

Low fat milk

1 cup

Low fat curds

1 cup

Low fat paneer, chopped

1/4 cup

* Foods to be consumed in restricted amounts.
6. Fat
Each item in this list contains approximately 45 calories, no carbohydrate, no protein and 5 grams of fat and each ingredient can be substituted with another ingredient in this list.

Name

Exchange

Butter *

1 teaspoon

Oil / Ghee *

1 teaspoon

* Foods to be consumed in restricted amounts.
7. Meat
Lean meat (white meat) contains approximately 55 calories, no carbohydrates, 7 grams of protein and 3 grams of fat whereas high fat meat (red meat) contains approximately 100 calories, no carbohydrates, 7 grams of protein and 8 grams of fat.
You can consult your doctor or nutritionist about meat nutrient values.
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