The exchange list for meal planning is a great way to manage diabetes. The exchange list helps with understanding which foods have carbohydrate that raise blood sugar levels and controlling and understanding portion sizes. It encourages healthy fats and allows flexibility in meal planning.
According to the American Dietetic Association, the exchange list classifies food according to grams of carbohydrate. The food lists include: starches, meat and meat substitutes, vegetables, milk, fruits, fats and free foods. You can exchange, or trade, one food for another food within the same group because they are similar in nutrient content and how they affect your blood sugar.
Starchy foods
The starch group contains foods that have approximately 80 calories and 15 grams of carbohydrate per serving and includes food like breads, pastas, rice, cereals and crackers. Also included in this group are the starchy vegetables like potatoes and sweet potatoes, corn and peas.
An example of one serving of starch is 1 slice of bread, 1/3 cup cooked rice or pasta, and 1/2 cup of oatmeal. Most meal plans, depending on calorie needs, include 2 to 4 servings of starch per meal.
Meat and Meat Substitutes
The protein list includes the meats chicken, fish, beef, pork as well as wild game and shellfish. In addition, the protein list includes cheeses, processed meats, eggs and meat substitutes like tofu, peanut butter and beans. Some proteins such as beans count both as a protein and a starch due to their high carbohydrate content.
Fruits
The fruit list contains fresh, canned and dried fruits as well as their juices. One serving from the fruit list contains about 60 calories and 15 grams of carbohydrate. The serving sizes for the fruits vary a great deal. Some fruits are higher in fiber and water with less total carbohydrate. Dried fruits and juices contain more natural sugars and are higher in carbohydrate content.
Examples of serving sizes of fruits include: 1/2 cup of apple juice, 1 and 1/4 cup of watermelon, one small apple and 17 grapes.
Nonstarchy Vegetables
The non-starchy vegetable list includes vegetables that are low in carbohydrate and calories, which means they have little effect on blood sugar levels. Servings of non-starchy vegetables are one cup raw vegetables and 1/2 cup cooked vegetables. These foods are high in vitamins, minerals, and fiber and are encouraged.
Examples of non-starchy vegetables include beets, carrots, cucumber, greens like collard and kale, broccoli and Brussels sprouts.
Milk List
Different types of milk and milk products are included in the milk list and one serving contains 100 to 160 calories and 12 grams of carbohydrate. Whole milk products have more calories (160 per cup), while fat-free and skim milk products have fewer calories (100 per cup).
According the American Dietetic Association, cheeses are part of the protein list and cream and other dairy fats are found on the fat group list.
Fats and Oils
An exchange on the fat list contains no carbohydrate, 5 grams of fat, and 45 calories. Fat list foods include: nuts, oils, salad dressings, butter and margarine. The fat list is divided into the monounsaturated fats, polyunsaturated fats and saturated fats. According to the American Diabetes Association, it is best to choose from the mono and polyunsaturated fats most often while avoiding the saturated fats.
Free foods
According to the American Dietetic Association, "free foods" are food and drink choices that have less than 20 calories and 5 grams or less of carbohydrate per serving. Most foods on this list should be limited to three servings per day. Some foods on this list have serving sizes listed, which means that consumed in greater quantities,they can effect blood sugar levels. Other foods have no serving sizes listed and can be consumed whenever you like.
Examples of "free foods" include condiments such as ketchup and mustard, sugar-free gums and jellies, fat-free mayonnaise and salad dressings, and seasoning such as garlic and herbs.
