Having diabetes means that the insulin in your body cannot properly let in blood sugar, or glucose, for energy. This causes the glucose to roam through your blood, which can cause dangerously high or low blood sugar levels. According to the National Diabetes Information Clearinghouse, your blood sugar should be 70 to 130 before you eat, and no higher than 180 before you eat. Following the exchange diet allows you to measure your food so you can maintain a stable blood sugar level.
Exchange System
The exchange system was developed by the American Dietetic Association. The lists include food groups such as fruits, vegetables, milk, meat and starches. Foods are broken down into proper portion sizes, and the amount of carbohydrates are listed. Carbs are broken down quickly in your body and turned into glucose, which is the main fuel source for cells. Counting your carbs by using the exchanges allows you to monitor your carbohydrate intake so your sugar remains stable. You can exchange one food within a group for another food. Both have the same amount of carbs, and will have similar effects on your sugar.
Fruit and Non-Starchy Vegetable Exchanges
Each exchange of fruit provides 15 g of carbs, 0 g of protein and 60 calories, while an exchange of non-starchy vegetables provides 5 g of carbs, 2 g of protein and 25 calories. You need 1 1/2 to 2 cups of fruit and 2 to 3 cups of nonstarchy vegetables each day, reports MyPyramid.gov. An exchange of fruit includes a small, 4 oz. apple, 1 1/4 cup of whole strawberries, 1/2 cup of cubed mango or half a large grapefruit. Nonstarchy vegetable exchanges are equal to 1 cup of raw vegetables or 1/2 cup of cooked vegetables. Examples include spinach, carrots, broccoli, eggplant, cauliflower and tomatoes.
Milk Exchanges
You need 3 cups or equivalents of milk products each day. An exchange of skim milk foods provides 12 g of carbs, 8 g of protein, 0 to 3 g of fat and 100 calories. Both 2 percent and whole milk varieties provide the same amount of carbs and protein, but more fat and calories. One exchange of milk is 8 oz. of milk or 1 cup of yogurt.
Meat and Beans Exchanges
Meat and beans exchanges are broken down into lean meat, medium-fat meat, high-fat meat and plant-based protein. Each type provides 0 g of carbs, except for plant proteins, and an exchange from any of these groups contains 7 g of protein. Lean meats provide up to 3 g of fat and 45 calories, medium-fat meats have up to 7 g of fat and 75 calories, high-fat meats contain more than 8 g of fat and 100 calories; fat and calories vary in plant-based proteins. You need 5 to 6 oz. or equivalents from this group each day. An exchange of lean meat includes 1 oz. of egg whites, medium-fat meat includes 1 oz. of pork roast, and one exchange of high-fat meat includes two slices of bacon. A 1/3 cup of hummus is an example of a plant-based protein exchange.
Starch Exchanges
One exchange of starch provides 15 g of carbohydrates, 0 to 3 g of protein, 0 to 1 g of fat and 80 calories. Starches include breads, cereals, grains, crackers and starchy vegetables. You need 3 to 4 oz. or equivalents from this group each day, but most should come from whole grains. Examples of starch exchanges include one slice of wheat bread, 1/2 cup of oatmeal, a small, 3 oz. potato with skin or 3 cups of plain popcorn.
References
- American Dietetic Association: Exchange Lists for Weight Management, 2008
- National Diabetes Information Clearinghouse: What I need to know about Eating and Diabetes
- MyPyramid.com: Inside the Pyramid
