The American Diabetes Association has developed six food exchange lists to help you maintain healthy blood sugar levels. The lists are starch, fruit, milk, vegetables, meat and fat. Each list contains a variety of foods that usually have the same amounts of calories, carbohydrates, fats and proteins, so you can exchange or substitute foods that meet your dietary requirements when planning your meals.
Starch Exchange List
The starch list includes breads, cereals, crackers and starchy vegetables. Serving sizes vary, but the calories, carbohydrates, proteins and fats are all equal. An example of this exchange would be one slice of bread equals ¾ cup of dry cereal equals ½ cup of mashed potatoes. The bread, the cereal and the mashed potatoes all contain 80 calories, 15 g of carbohydrates, 3 g of protein and 1 g of fat. One serving of bread or cereal or mashed potatoes equals one starch exchange.
Fruit Exchange List
Fresh, dried and canned fruits and fruit juice are examples of foods on this list. Serving sizes are different, but the calories and carbohydrates are equal. Fruit does not contain protein or fat. An example of this exchange would be four fresh apricots equals ½ cup of canned fruit cocktail equals 1½ dried figs equals 1/3 cup of pineapple juice. The apricots, fruit cocktail, figs and pineapple juice all have 60 calories and 15 g of carbohydrates. One serving of apricots or fruit cocktail or figs or pineapple juice equals one fruit exchange.
Milk Exchange List
Nonfat, low-fat and whole milk products are on this list. Serving sizes are different, but the carbohydrates and protein are equal. Fat and calories vary. An example of this exchange would be 1 cup of nonfat milk, which has 3 g of fat and 90 calories, equals 1 cup of 2 percent milk, which has 5 g of fat and 100 calories, equals 1 cup of whole milk, which has 8 g of fat and 160 calories. The nonfat milk, the low-fat milk and the whole milk all contain 12 g of carbohydrates and 8 g of protein but differ in calories and fat. One serving of nonfat milk or low-fat milk or whole milk equals one milk exchange.
Vegetable Exchange List
This list contains all non-starchy vegetables. A serving size is either ½ cup of cooked vegetables, 1 cup of raw vegetables or ½ cup of vegetable juice. The calories, carbohydrates and protein are equal for all serving sizes. An example of this exchange would be ½ cup of cooked broccoli equals 1 cup of raw carrots equals ½ cup of vegetable juice cocktail. The broccoli, carrots and vegetable juice cocktail contain 25 calories, 5 g of carbohydrates and 2 g of protein. One serving of broccoli or carrots or vegetable juice cocktail equals one vegetable exchange.
Meat Exchange List
This exchange list contains four meat categories: very lean, lean, medium-fat and high-fat. Serving sizes, calories, protein and fat vary for each of these exchange categories. Using the medium-fat category as an example of this exchange, 1 oz. of meatloaf from ground beef equals 1 oz. of dark chicken meat with skin equals 1 oz. of mozzarella cheese. The meatloaf, dark chicken meat and cheese all contain 75 calories, 7 g of protein and 5 g of fat. One serving of meatloaf or dark chicken meat or cheese equals one medium-fat meat exchange.
Fat Exchange List
Vegetable oils, margarine, nuts and seeds are a few examples of the types of fat on this list. Serving sizes are different, but the calories and fat are equal. An example of this exchange would be 1 tsp. of oil equals 2 tbsp. of light cream equals 2 tsp. of peanut butter. The oil, light cream and peanut butter all contain 45 calories and 5 g of fat. Each serving of oil or light cream or peanut butter equals one fat exchange.
Approximately 1,400 Calories
To give you a general idea of how many exchanges are allowed each day based on calorie levels, the New York Times states for a 1,200-calorie diet, the daily exchanges are 5 starch, 4 meat, 2 vegetable, 3 fruit, 2 milk and 3 fat. For 1,500 calories, the exchanges are 8 starch, 5 meat, 3 vegetable, 3 fruit, 2 milk and 3 fat. Before using the exchange lists, work with your health provider to determine how many exchanges you are allowed each day.
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