You've been told by your doctor that you have diabetes, and now it's time for you to alter your eating habits, so you can improve your blood sugar. The diabetes exchange lists can help you choose good foods to manage your diabetes. Diabetes is a condition in which the pancreas either produces little or no insulin, or the cells do not respond appropriately to the insulin that is produced.
The Diabetes Exchange Lists
Use the diabetes exchange lists that have been adapted from the American Diabetes Association as a meal planning tool. The exchange lists are categorized by starches, fruits, milk, meat, sweets, fats and free foods. It shows you the servings and calories for various foods. Foods with the same amount of carbohydrates, protein, fat and calories are grouped together. Trade foods within the same list to meet weight-management goals and achieve desirable blood glucose and blood lipid -- fat in the blood -- levels.
Grouping Carbohydrates
Do not eliminate carbohydrates from your diet because you think they are bad for you. It is true that carbohydrates raise blood glucose levels, but your body needs glucose as a fuel. Complex carbohydrates are absorbed more slowly than simple carbs and are better choices. The carbohydrates group contains starch, fruit, milk, other carbohydrates and vegetable lists. These foods are similar in nutrient content and the manner in which they affect your blood glucose. A dietitian will advise you about the number of exchanges you can make daily for a healthy diet.
Starches and Other Carbohydrates
Most of the foods in the carbohydrates group have 15 g or less of carbohydrates. The starches list has grains, bread, pasta, cereal and starchy vegetables. Starches also include potatoes, rice, beans and yams. Generally, one exchange serving of grain, cereal, pasta or starchy vegetables is 1/2 cup. Eat fresh, frozen or canned fruit without added sugar. One serving exchange for fruit is 1/2 cup for fresh and fruit juice or 1/4 cup of dried fruit. For example, one apple can be exchanged for 1/2 cup of fruit cocktail or 17 grapes. Drink 1 cup of skim or low-fat milk and limit whole milk products.
Meat, Meat Substitutes and Fats
As a diabetic, controlling blood lipid levels are just as important as managing blood glucose. Eat leaner cuts of meat to reduce saturated fat in your diet. The meat exchange list features foods that have about 7 g of protein. Calories and amount of fat varies. One lean meat serving has 0 to 3 g of fat and 45 calories, while a high-fat meat serving has 8 g or more of fat and 100 calories. For example, three slices of bacon can be exchanged for 1 oz. of fried fish or chicken. Monounsaturated and polyunsaturated fats are healthy if eaten in small amounts. One serving of fat is 5 g of fat and has 45 calories. For example, six almonds, 1 tsp. of regular mayonnaise, 1 tbsp. of regular cream cheese and 1 tsp. of butter are exchange servings. Eat these foods sparingly and remember to include cooking oil servings in your exchanges.
