Carbohydrate-rich foods cause elevations in blood sugar. The American Diabetes Association (ADA) says the key to good blood sugar is to balance carbohydrate intake with regular physical activity and the correct medication. Diabetics use carbohydrate counting as a meal-planning guide to control blood sugar because their bodies don't do it. The ADA has developed carbohydrate exchanges to help with meal planning. A carbohydrate exchange is a single serving of food equivalent to 15 g of carbohydrates. The ADA says each meal should consist of 45 to 60 g of carbohydrates.
Starches
Starches are a primary source of carbohydrates in the diet, but they also contain fat and protein. The ADA recommends 6 to 11 servings of starches daily. Starch carbohydrate exchanges include one slice of bread, half an English muffin, a quarter (1 oz.) of a bagel, half a hamburger or hot dog bun, one 6-inch tortilla, a 4-inch pancake or waffle, 1/3 cup of rice or pasta, 3/4 cup of dry cereal, 1/2 cup cooked cereal (oatmeal, grits, bran), 1/2 cup potatoes, yams, winter squash, peas or corn, and four to six saltine style crackers.
Fruits
Fruits are 100-percent carbohydrates and are excellent sources of fiber and essential vitamins and minerals. The ADA recommends two to four servings a day. Fruit carbohydrate exchanges include 1/2 cup unsweetened canned fruit; one small apple, orange, peach or kiwi; half a banana; 17 grapes; 1 1/4 cup fresh whole strawberries; 1 cup fresh raspberries, 1/2 cup apple or orange juice; 1/3 cup grape juice or cranberry juice cocktail; and 2 tbsp. dried fruit.
Dairy
Dairy foods are another source of carbohydrates and are good sources of protein and calcium as well. The ADA recommends two to three servings of low-fat or non-fat dairy foods per day. Dairy carbohydrate exchanges include 1 cup milk, 1/2 cup ice cream, 2/3 cup plain or light yogurt and 1/2 cup pudding.
Other Carbohydrates
Additional foods contain carbohydrates but do not fall into any specific food group. These carbohydrate exchanges include two small cookies, 3 cups air-popped popcorn, a 2-inch square cake or brownie without frosting, 1 tbsp. jam or jelly, 2 tbsp. light syrup, six chicken nuggets, 1 cup soup, 1/2 cup casserole (lasagna, tuna noodle casserole, baked ziti, macaroni and cheese) and a quarter serving of medium French fries.
