The diabetes exchange diet is a calorie-controlled, low-fat meal planning guide for people with diabetes. Developed by the American Diabetes Association and the American Dietetic Association, the diet works by teaching people with diabetes how to control portions and create meals that provide the proper balance of carbohydrates, protein and fats to help maintain normal blood sugar. Foods on the exchange diet are divided into groups based on similarities in nutrient composition. The diet includes a variety of healthy foods.
Starches
Each starch exchange contains 80 calories,15 g of carbohydrate, 3 g of protein and up to 1 g of fat. MayoClinic.com suggests you choose whole-grain and low-fat starches more often. Starch exchange food and serving sizes include one slice of bread; half of a hamburger or hot dog roll; a 6-inch tortilla; a 4-inch pancake; 1/3 cup of cooked barley, rice or pasta; 1/2 cup of cooked oatmeal; 3/4 cup of unsweetened cold cereal; 1/2 cup of corn or peas; a 3-oz. serving of baked potato; two rice cakes; six saltine crackers; and three cups of popcorn.
Fruits
Each serving of fruit on the diabetic exchange diet contains 60 calories and 15 g of carbohydrate. Whole fruit makes a healthier choice than juice because the fiber in whole fruit slows the release of sugar into the bloodstream. Diabetic fruit exchanges and serving sizes include one small apple, one small orange, a 4-oz. serving of banana, half of a small pear, two small plums, one cup of cantaloupe, 1 1/4 cup of strawberries, 1/2 cup of unsweetened canned fruit, 2 tbsp. of raisins and 1/2 cup of apple or orange juice.
Milk and Yogurt
Each serving of milk and yogurt on the diabetic exchange diet provides 100 to 160 calories, 12 g of carbohydrate, 8 g of protein and 3 g to 8 g of fat. To save on fat and calories, choose low-fat and nonfat milk and yogurt products. Diabetic exchanges and serving sizes include one cup of milk or buttermilk, 1/2 cup of evaporated milk, 2/3 cup of yogurt and one cup of soy milk.
Sweets, Desserts and Other Carbohydrates
The diabetes exchange diet allows people with diabetes to eat portion-controlled sweets and desserts. A sweet treat should be eaten instead of another carbohydrate-containing food, and eaten with a meal. Diabetic sweet and dessert exchanges include a 1-oz. serving of angel food cake, a 1-oz. serving of unfrosted brownie, two chocolate chip cookies, 1/2 cup of sugar-free pudding and a 1-oz. serving of muffin.
Non-Starchy Vegetables
Non-starchy vegetables are high in vitamins, minerals and fiber and low in calories. Each serving provides 25 calories, 5 g of carbohydrate and 2 g of protein. Serving sizes include 1/2 cup of cooked or one cup of raw veggies. Diabetic exchange non-starchy vegetables include spinach, broccoli, tomatoes, celery, cucumbers, carrots, green beans and zucchini.
Meat and Meat Substitutes
Each meat exchange contains 45 to 100 calories, 7 g of protein and 0 g to 8 g of fat. To limit calorie and fat intake, choose lean meats and low-fat meat substitutes. Diabetic exchanges and serving sizes include 1 oz. of meat, fish, pork or poultry; 1 oz. of cheese; 1/4 cup of cottage cheese; 1/2 cup of tofu; one egg; two egg whites; and six oysters.
Fats
Each fat exchange contains 45 calories and 5 g of fat. Diabetics should choose more of the heart-healthy monounsaturated and polyunsaturated fats like olive and vegetable oil. Diabetic fat exchanges include 1 tsp. of butter, oil, margarine or mayonnaise; 1 tbsp. of salad dressing; six almonds; 1 1/2 tsp. of peanut butter; two slices of bacon; and 1 tbsp. of heavy cream.
