Diabetic Exchange Diet: Eat and drink what you want!
Diabetic exchange diet will help to control your daily the amount of caloric intake, weight and blood glucose level.
What is diabetic exchange diet?
The so-called diabetic exchange diet is a concept in nutrition, the diabetic exchange diet is a list of serving sizes of foods, which allows you to eat what you want to eat every day. The diabetic exchange diet divides these foods into 6 groups (Bread-Starch, Meat, Fruit, Vegetable, Milk, Fat groups). You need to eat the same number
of servings from 6 specific groups every day to control your blood sugar
Diabetic Exchange Food Six Groups
Why divide the food into six groups?
According to the vary in food's
carbohydrate, calorie, protein and fat content to divide the foods into six groups. Each exchange food group contains foods that are similar or the same kind of food. Each food choice in a group contains about the same amount of calories carbohydrate, protein and fat as the other choices on that group, while their weights and food size can be varied, for example each food in fruit group contains about 60 calories and 15 grams of carbohydrate. Food in the same group may be exchanged to other kinds of food.
The following table shows the amounts of calories carbohydrate, protein and fat in one serving from each exchange group. You should measure and weigh each kind of food carefully.
Tip: We recommend that 45% to 55% of diabetic daily calories comes from carbohydrates;10% to 25% comes from protein; 20% to 35% of calories comes from fat.
Breads and Starches Group (Include corn, rice,.etc)
Each food exchange serving in the group contains: Calories: 80 cals,
Protein: 2g, Fat: trace. Most diabetic need 5 to 15 servings everday.
1 slice bread (about 4 to 5 inch square)
1/2 of a hamburger bun, 1/2 of an english muffin
1 small dinner roll (about 2 inch square)
1/2 a bagel (about 3 inches)
Bread sticks (about 2 or 2/3 oz)
1/2 of 6-inch piece of pita bread
1/2 of a hot dog bun
One 6-inch tortilla
1/2 cup of mashed potato or a small baked potato(about 3-inch, 3 oz)
1 ounce of potato chips or french fries
1/3 cup of sweet potato, yam
1/2 cup of cooked squash
1/2 cup of cooked cereal (such as Rice, wheat, millet, soybean, buckwheat)
1/3 cup of cooked rice
2 rice cakes (about 4 inches across)
2 pancake (4 inches across)
1/2 cup of corn or corn on the cob (about 6 inches)
1/2 cup of cooked beans, green peas and lima beans
1 Biscuit (about 2 to 3 inches across)
8 animal crackers
3 Graham crackers(about 2 to 3 inches square)
6 Saltine crackers(2 inches square)
These foods do not contain carbohydrates, one exchange serving is equal to any one of the following serving, each exchange serving below has about 80 cals, 7 grams of protein and 5 grams of fat. Most diabetic need 5 to 10 servings everday.
1 ounce of lean beef, veal, pork, lamb.
1 ounce of chicken (without skin), turkey (without skin).
1 ounce of fish (Include fresh and frozen fish)
1/4 cup of canned salmon, tuna, anchovy,cod, bass, trout, blue fish.
An egg (high cholestero, no more than 4 eggs per week)
1/4 cup of egg substitutes
1/4 cup of skim or part-skim cheese (such as ricotta)
1 ounce of low fat solid cheese (about 1 inch cube)
1 ounce of Tofu (about 1/2 cup)
Each food exchange serving in the group contains: Calories: 60 cals,Carbohydrate: 15g. Most diabetic need 4 to 6 servings everday.
1/2 a banana (9 inches long) or a banana (4 to 5 inches long)
15 small grape, 12 large grapes
1 cup of honeydew melon (cubes) or 1/8 a honeydew melon (median size).
1/2 a grapefruit?(median size) or 3/4 cup of grapefruit (cubes).
1-1/4 cup of strawberries (raw, whole)
1-1/2 cup of watermelon (cubes)
2 medium plums (2 inches. across)
1/2 cup of pineapple (cubes)
3 dried prunes (medium)
2 tbsp of raisins or 1/4 cup of dried fruit (such as apples, apricots,dates)
Each food exchange serving in the group contains: Calories: 25 cals,
Carbohydrate: 5g. Protein: 2g. dietary fiber: 2 to 3g. Most diabetic need 4 to 6 servings everday. One vegetable exchange is equal to 1 cup of raw vegetables or 1/2 cup of cooked vegetables.
Green, wax, Italian beans
Cabbage or Purple Cabbage
Salad greens (romaine, lettuce, spinach)
1 cup of Tomato or vegetable juice
Each food exchange serving in the group contains: Calories: 45 cals and fat: 5g. Most diabetic need 3 to 5 servings everday.
1 tsp of oil (such as butter, corn oil, olive oil,
peanut oil, canola oils, etc.)
1 tbsp of cream with heavy or whipping, regular cream cheese
2 tbsp of coffee whitener, sour, cream, low-fat cream cheese