Eating whole foods, such as fruits and vegetables, is an important part of your diabetic diet. Watch your portion sizes to avoid consuming too much at once. Even healthy foods can become unhealthy if you eat too much in one meal. Talk with a registered dietician to get the proper guidelines for your specific likes and needs.
Exchanges
Your doctor or dietician may suggest following the exchange lists when you are diagnosed with diabetes. The exchange lists break down all foods into proper portions to help you control your carbohydrate consumption. Eating too many carbohydrates at once can cause your blood sugar to spike to unhealthy levels. Exchanges are a simple way to control your carb consumption. An exchange has the same effect on your blood sugar as any other exchange from the same group, reports MayoClinic.com. For example, you can exchange a small apple for a small orange. Each of these fruits have similar effects.
Fruits
One exchange of fruit provides 15 g of carbohydrates, 0 g of protein, 0 g of fat and 60 calories. Eat fresh fruits with the skin to increase your fiber intake, which can keep you full for a longer period of time. If fresh varieties are not available, frozen types are your next best option. Limit or avoid canned fruits. Keep a bowl of whole fruits on your counter so they are out in front of you when you want to reach for a snack. A small orange, apple or banana each count as one exchange. You can also have 4 whole apricots, 3/4 cup of blackberries, 12 cherries, 1/2 cup of cubed mango, a small pear or 1 cup of raspberries. Each of these servings is equal to one exchange.
Starchy Vegetables
Vegetables are broken down into starchy and non-starchy types. An exchange of starchy veggies has 15 g of carbs, 0 to 3 g of protein, 0 to 1 g of fat and 80 calories, according to the American Dietetic Association. Limit your consumption of starchy vegetables since they have a high calorie and carb content and can raise your blood sugar. One exchange of starchy veggies includes 1/2 cup of green peas, a 3 oz. baked potato with skin, 1 cup of butternut squash or a 1/2 cup serving of sweet potato.
Non-Starchy Vegetables
Non-starchy vegetables provide 5 g of carbohydrates, 2 g of protein, 0 g of fat and 25 calories per exchange. A study conducted by the University of Leicester in 2010, reports that increasing your intake of fruits and vegetables may decrease your risk of type 2 diabetes. In particular, you need to eat more green leafy veggies, such as spinach, arugula and escarole. These greens are considered "free foods" and do not count towards your vegetable exchanges. One exchange of non-starchy vegetables is equal to 1/2 cup of cooked veggies or 1 cup of raw veggies. Examples include asparagus, green beans, broccoli, carrots, eggplant, cucumber, peppers, tomatoes and celery
References
- American Dietetic Association: Exchange Lists for Weight Management, 2008
- University of Leicester Department of Cardiovascular Sciences: Fruit and vegetable intake and incidence of type 2 diabetes mellitus: systematic review and meta-analysis. Carter P., et al.; 2010
- MayoClinic.com: Diabetes Diet: Create Your Healthy-Eating Plan
