The carbohydrate exchange list guide is a dietary tool developed by the American Diabetes Association to help diabetics make healthy decisions about their diet. In the carbohydrate exchange lists, like foods are grouped together based on nutritional content. A dietitian can help you determine how many exchanges you need and then you can use the exchange lists to develop a healthy eating plan.
Starches
One serving, or exchange, from the starch group contains 15 g of carbohydrates and approximately 80 calories. The exchange may also provide up to 3 g of protein and up to 1 g of fat. MayoClinic.com recommends choosing whole-grain and low-fat starch exchanges whenever possible. Some examples of a starch exchange include a slice of whole-grain bread, one-half of an English muffin, one-third of a cup of pasta, one-half of a cup of corn and one-half of a cup of mashed potatoes.
Fruits and Non-Starchy Vegetables
Each exchange from the fruit group contains 15 g of carbohydrates and approximately 60 calories. A fruit exchange provides no fat or protein. Examples of a fruit exchange include a medium peach, a small apple, 12 cherries or one cup of raspberries.
A non-starchy vegetable exchange has 5 g of carbohydrates, 25 calories and 2 g of protein. Non-starchy vegetables do not provide any fat. One-half of a cup of cooked vegetables or vegetable juice or one cup of raw vegetables counts as one exchange. If you consume more than 3 cups of non-starchy vegetables at one meal, MayoClinic.com notes that you must also count it as a starch exchange.
Fat
One fat exchange contains 5 g of fat and 45 calories. Regardless of the types of fats you consume, each serving of fat counts as one exchange. Examples of a fat exchange include six almonds, an ounce of an avocado, 1 tbsp. of margarine, a tsp. of oil, one slice of bacon or a tsp. of butter. MayoClinic.com suggests limiting your intake of saturated fats by choosing oils over butter or margarine and choosing fat-free dressings.
Protein
Protein exchanges are categorized as very lean protein, lean protein or medium-fat protein. Very lean proteins contain 35 calories and only 1 g of fat per serving. Examples of one serving of very lean protein include two egg whites, an ounce of fat-free cheese or an ounce of turkey breast. Lean proteins provide 55 calories and 2 g to 3 g of fat. Examples of one serving include an ounce of dark meat chicken, salmon, lean beef or low-fat cheese. Medium-fat proteins have 75 calories and 5 g of fat per serving. One whole egg, an ounce of ground beef or an ounce of mozzarella cheese all count as one medium-fat protein exchange.
Milk and Yogurt
One serving from the milk and yogurt exchange group contains 12 g of carbohydrates and 8 g of protein. Different types of dairy products have different amounts of fat. The National Heart, Lung and Blood Institute recommends choosing fat-free or low-fat milk products, which contain 90 calories and 0 g to 3 g of fat, whenever possible. Examples of a low-fat milk exchange include one cup of fat-free milk or fat-free yogurt.
Considerations
Some foods, such as beans, peas and lentils, belong to more than one exchange group and thus count as more than one exchange. For example, a half cup of lentils, peas or beans counts as one starch exchange as well as one lean meat exchange, since they contain a high amount of protein.
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