Most food you eat turns into sugar. Your body uses this sugar as its source of energy. As a diabetic, you need to modify your diet to control your blood sugar. The diabetes exchange diet can help you manage your blood sugar. It divides foods into groups based on similarities in calories, carbohydrates, protein and fat content. A doctor or dietitian can help you determine how many servings, or exchanges, you need from each group each day.
Starches
One serving of starch provides 80 calories and 15 grams of carbohydrate. For better blood sugar control, choose more whole-grain starches. Their fiber content slows digestion, decreasing the rate sugar is released into the bloodstream. One starch exchange equals one slice of whole wheat bread, half a hot dog roll, 1/2 cup of corn or peas, 1/3 cup of brown rice, whole wheat pasta or couscous, five whole-grain crackers or three cups of air-popped popcorn.
Fruits
One fruit exchange provides 60 calories and 15 grams of carbohydrate. Examples include one small apple or orange, 1/2 a large pear, two small plums, one medium peach or nectarine, 1 1/4 cups of fresh strawberries, a cup of blueberries, three tablespoons of raisins, 1/2 cup of unsweetened canned fruit, 1/2 cup of orange or apple juice, or 1/3 cup of prune or cranberry juice. For diabetics, it is better to eat the whole fruit rather than drinking its juice. The fruit provides more fiber.
Milk and Yogurt
One milk and yogurt exchange provides 100 to 160 calories and 12 grams of carbohydrates. To limit calorie and fat intake, choose low-fat and nonfat products. Diabetics have higher rates of heart disease and should limit their intake of saturated fat. Exchanges include a cup of milk, 1/2 cup of evaporated milk, 2/3 cup of yogurt or 1/2 cup of eggnog.
Meat and Meat Substitutes
Meat and meat substitutes do not contain carbohydrates, and calories vary from 45 to 100 calories per one-ounce serving, depending on the fat content. As with milk and yogurt, choose the lower fat and lower calorie meat and meat substitutes. Exchanges include an ounce of meat, fish or poultry, two egg whites, a whole egg, 1/4 cup of cottage cheese, 1/2 cup of tofu, an ounce of cheese, an ounce of luncheon meat or six oysters.
Nonstarchy Vegetables
One exchange of a nonstarchy vegetable contains 25 calories and 5 grams of carbohydrate. Serving sizes include 1/2 cup of cooked or one cup of raw. Nonstarchy vegetables include broccoli, carrots, cauliflower, green beans, onions, peppers, mushrooms, eggplant, asparagus, zucchini, spinach, artichokes and celery.
Fats
One fat exchange contains 45 calories and 5 grams of fat. For heart healthy foods, choose more monounsaturated and polyunsaturated fats than saturated fats. One exchange is equal to a teaspoon of butter, margarine, oil or mayonnaise, two Brazil nuts, six almonds, 1 1/2 tsp. of peanut butter, a tablespoon of salad dressing, a tablespoon of low-fat mayonnaise or one slice of bacon.
