A diabetic food plan for type 2 diabetes controls calories and focuses on carbohydrates, but all food types and nutrients must be balanced to help keep blood sugar under control. The food exchange list, developed by the American Diabetes Association and American Dietetic Association, is a guide to how much of each type of food you should eat. Foods that are nutritionally equivalent are grouped together so that any one food, in the amount listed, can be exchanged for another in the same group. A dietitian can show you how to fit foods from the exchange list into balanced meal plans.
Starches
In the starch category, a bread exchange is the equivalent of 1 slice regular bread or 2 slices reduced-calorie bread, 1/2 English muffin, 1 small tortilla or 1 4-inch pancake. Cereal and grain exchanges include 3/4 cup unsweetened (cold) cereal, 1/2 cup oats, 1/4 cup granola and 1/3 cup cooked pasta, couscous or rice. Starchy vegetable exchanges include 1 cup winter squash and 1/2 cup mashed potatoes, corn or sweet potato. Snacks such as 3 cups low-fat plain popcorn and 3/4 ounce (15 to 20) baked tortilla or potato chips are also included in the starch category.
Meat and Meat Substitutes
The meat and meat substitute section of the diabetic food exchange list foods that are not meats but supply either animal or vegetable protein in amounts that make them nutritionally equivalent to meats. Examples of meat and meat substitute exchanges include 1 oz. sirloin steak, 1 oz. chicken without skin, 1 whole egg or 2 egg whites, 1/4 cup cottage cheese, and 1 oz. canned tuna. Legumes count as a meat and starch exchange because of their protein content. For instance, 1/2 cup black beans counts as 1 lean meat exchange plus 1 starch exchange.
Non-starchy Vegetables
One non-starchy vegetable exchange is equal to 1 cup uncooked vegetable, 1/2 cup cooked or 1/2 cup vegetable juice. Vegetables in this category include artichoke, asparagus, beets, broccoli, cabbage, carrots, eggplant, jicama, onions, peppers, salad vegetables, spinach and other greens, tomato, water chestnuts and zucchini.
Fruits
One fruit exchange is equal to 1 small apple, 1 cup melon cubes, 3/4 cup blackberries or blueberries, 17 small grapes, 1 small orange, 1/2 cup mango cubes, 1 peach, 3/4 cup pineapple cubes, 1/2 cup applesauce, 3 prunes, 2 tbsp. raisins, 1/2 cup unsweetened apple or orange juice and 1/3 cup grape juice or fruit juice blends.
Milk
Exchanges in the milk group may include whole milk or reduced-fat, low-fat, and fat-free milk and yogurt products in varying amounts. Some of the foods in this category count as both a milk exchange and a carbohydrates exchange. For instance, 1 cup skim milk is the equivalent of one milk exchange while 1 cup fat-free chocolate milk is the equivalent of 1 milk and 1 carbohydrate.
Fats
The fat category on the diabetic exchange list for people with type 2 diabetes includes varying amounts of butter, margarine, cooking and salad oils, mayonnaise, sour cream, avocado, olives and nuts. Your dietitian can help you decide which of these foods to include in your diet and how often.
