The American Diabetes Association recommends everyone follow a healthy diet that emphasizes low-glycemic carbohydrates, lean proteins and unsaturated fats. The Diabetic Exchange List program was developed by the ADA to help diabetics control glucose levels and eat an appropriate number of calories to maintain a healthy weight. An 1,800-calorie diet can help a larger person lose weight or help a smaller person maintain a healthy weight.
The Glycemic Index
Carbohydrates have the greatest impact on blood sugar and diabetics need to control the amount and type of carbs consumed. The ADA suggests using the glycemic index as a guide for selecting carbs. The GI measures the potential a food has to raise your glucose level; sugars, starchy foods and simple carbohydrates raise blood sugar faster and usually offer fewer nutrients than high-fiber complex carbohydrates such as vegetables, whole grains, beans and fruit. The majority of your carb choices should be low on the GI, scoring 55 or less.
The 1,800-Calorie Diabetic Exchange Diet
The exchange diet is a flexible plan that separates foods into six categories -- starches, meats, vegetables, fruits, fats and dairy. You eat a set number of exchanges from each category based on your caloric needs. Following an 1,800-calorie diet, you would eat 10 starch exchanges, seven meat, three exchanges each of vegetables, fruit and fat and two dairy exchanges. Foods such as condiments that are under 20 calories per serving are "free foods" and may be eaten in moderation at any time.
Understanding Exchanges
An exchange isn't a serving; exchanges are based on a set of nutritional requirements that are unique to each category. For example, a starch exchange contains 80 calories, 15 g of carbohydrates and 3 g of protein. One English muffin is two starch exchanges, while a bagel may be up to four exchanges. A meat exchange is calculated as 1-oz. of lean animal protein; so although a 4-oz, hamburger may be a single serving, it is equivalent to 4 exchanges.
Other ADA Recommendations
Diabetes increases your risk of heart disease, so controlling cholesterol and blood pressure are important for minimizing your risk. Limit saturated fat intake by choosing fish or seafood at least twice weekly and occasionally using legumes as a protein source in place of meat. Choose nonfat and low-fat dairy products. Eat a rainbow of fruits and vegetables -- including variety in your diet will ensure you have all the different vitamins and minerals your body needs. Regular exercise is an important part of any diet.
References
- American Diabetes Association: Glycemic Index and Diabetes
- American Diabetes Association: Making Healthy Food Choices
- University of Maryland Medical Center; Diabetes Diet -- Diabetic Exchange Lists; Harvey Simon, MD; May 5, 2009
- National Institute of Diabetes and Digestive and Kidney Disease; What I Need to Know About Eating and Diabetes; Oct. 2007
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