| |
What is food exchange?
Food exchange is a series of list of food items which may be substituted with any other food item on the same list. The basic food exchange lists are: Fruits, Vegetables, Milk, Starches, Fats, Meats and Meat Substitutes.
One exchange is approximately equal to another in carbohydrate, calories, protein and fat within each food list.
The last published version of the Exchange Lists for Meal Planning was published by the American Diabetes Association and the American Dietetic Association in January 2013. These food exchange lists can be used to assess serving sizes for each food group.
Diabetic exchange
A diabetic exchange diet is designed to allow you easy control over the amount of sugar and cholesterol you allow into your body. A successful diabetic exchange diet will help to control your weight, BMI (Body Mass Index) and your sugar levels.
Carefully measure the food in a diabetic exchange diet, and try to eat three meals and one snack per day.
The diabetic exchange divides foods into six specific groups, and measures food per serving size.
Tips:
Avoid alcohol. Too much alcohol may cause low blood sugar by potentiating the effect of insulin or drugs and blocking glucose production in the liver while adding to calories. It can cause increase in cholesterol and triglycerides.
Use safe artificial sweeteners like aspartame and saccharine tablets in moderate amounts.
Vegetables mentioned under the List 8 Vegetable Exchange have negligible calories and may be used whenever desirable.
Avoid or restrict foodstuffs high in saturated fat and cholesterol
Avoid sweet foods, jams, chocolates, cakes, sweet cream, which increase triglyceride levels.
Bake, roast, boil or steam instead of frying food.
Do not replace oil and fat with calories in terms of sweets which when taken in excess get converted to triglycerides.
This list is certainly not comprehensive.
1. Cereal Exchange
|
30 gm provides: Carbohydrate 20 gm, Protein 2 gm
|
|
|
Cereals
|
Household Measures
|
Wt/Vol.
|
Calories
|
|
Rice
|
|
30 gms uncooked
|
100
|
|
Wheat flour
|
|
30 gms uncooked
|
100
|
|
Dalia
|
1/2 katori cooked
|
30 gms uncooked
|
100
|
|
Sago
|
|
30 gms uncooked
|
100
|
|
White flour
|
|
30 gms uncooked
|
100
|
|
Bread
|
2 slices
|
40 gms
|
100
|
|
Chapati
|
1.5 [approx. 5-6" diameter]
|
44 gms
|
100
|
|
Jowar roti
|
0.5
|
55 gms
|
100
|
|
Ragi
|
|
30 gms uncooked
|
100
|
|
Rice flakes
|
1 katori
|
30 gms uncooked
|
100
|
|
Oat meal
|
|
30 gms uncooked
|
100
|
|
Vermicelli
|
1/2 katori cooked
|
30 gms uncooked
|
100
|
|
Corn flakes
|
|
30 gms uncooked
|
100
|
|
Maize dry
|
|
30 gms uncooked
|
100
|
|
Marie biscuit
|
8 No.
|
|
100
|
|
Monaco biscuit
|
4 No.
|
|
100
|
|
Idlis
|
2 No.
|
|
100
|
|
Poha
|
1/2 katori
|
|
100
|
|
Upma
|
1/2 katori
|
|
100
|
|
Dosa ordinary
|
|
|
120
|
|
1 Katori-volume 150 ml.
|
|
|
2. Fats Exchange
|
50 gm Calories; Fat 5.5 gm
|
|
|
Fats
|
Household Measures
|
Wt.[gm].
|
Calories
|
|
Butter
|
1 1/2 teaspoon
|
7.5
|
50
|
|
Ghee
|
1 teaspoon
|
5.5
|
50
|
|
Hydrogenated fat [Vanaspati]
|
1 teaspoon
|
5.5
|
50
|
|
Oil [Coconut, Mustard Sunflower, Corn, Groundnut, Cotton seed, Til, Palm]
|
1 teaspoon
|
5.5
|
50
|
|
Cashewnuts
|
|
10
|
50
|
|
Groundnuts, roasted
|
|
10
|
50
|
|
Walnuts
|
|
7.5
|
50
|
|
Pistachio
|
|
7.5
|
50
|
|
Almonds
|
|
7.5
|
50
|
3. Milk & Milk Products
|
50 Calories; Protein 2.5 gm
|
|
|
Milk & Milk Products
|
Household Measures
|
Wt./Vol.
|
Calories
|
|
Curd
|
2/3 glass
|
105 gm
|
50
|
|
Butter Milk
|
3 glasses
|
375 ml
|
50
|
|
Cheese
|
1 ice cube
|
15 gm
|
50
|
|
Milk [Buffalo]
|
1/3 glass
|
45 ml
|
50
|
|
Milk [Cow]
|
2/3 glass
|
90 ml
|
50
|
|
Milk, Skimmed*
|
1 glass
|
130 ml
|
50
|
|
Milk, Skimmed, powder*
|
|
15 gm
|
50
|
|
Coffee Nescafe+75 ml milk
|
|
|
50
|
|
[without sugar]
|
|
|
|
|
Tea + 75 ml milk
|
|
|
50
|
|
Khoya
|
|
15 gm
|
50
|
|
1 medium glass 150 ml
|
|
|
|
|
*provides 5 gm protein
|
|
|
|
4. Vegetable Exchange
|
50 Calories; Carbohydrate 10 gm
|
|
|
Vegetables
|
Household Measures
|
Wt. (gm)
|
Calories
|
|
Beetroot [Chukander]
|
|
75
|
50
|
|
Carrot
|
1-2 No.
|
105
|
50
|
|
Colocasia [arbi]
|
|
45
|
50
|
|
Onion [big]
|
1 No.
|
90
|
50
|
|
Onion [small]
|
2 No.
|
75
|
50
|
|
Potato
|
1/2 No.
|
45
|
50
|
|
Sweet potato
|
|
30
|
50
|
|
Tapioca
|
|
30
|
50
|
|
Yam [Zimikand]
|
|
45
|
50
|
|
Broad beans
|
|
90
|
50
|
|
Cluster beans
|
|
90
|
50
|
|
Double beans
|
|
50
|
50
|
|
Jack, Tender
|
|
105
|
50
|
|
Jackfruit seeds
|
|
30
|
50
|
|
Leeks
|
|
60
|
50
|
|
Peas
|
|
45
|
50
|
|
Singhara
|
|
45
|
50
|
|
Sambar
|
1/4 katori
|
35 ml
|
50
|
|
Cooked vegetable
|
1/2 katori
|
|
50
|
|
1 katori: volume 150 ml
|
|
|
5. Fruit Exchange
|
50 Calories; Carbohydrate 10 gm
|
|
|
Fruits
|
Size/No.
|
Wt. (ml)
|
Calories
|
|
Apple
|
1 small
|
75
|
50
|
|
Amla
|
20 medium
|
90
|
50
|
|
Banana
|
1/4 medium
|
30
|
50
|
|
Cashew fruit
|
2 medium
|
90
|
50
|
|
Custard apple
|
1/4
|
50
|
50
|
|
Dates
|
3
|
30
|
50
|
|
Figs
|
6 medium
|
135
|
50
|
|
Grapes
|
20
|
105
|
50
|
|
Grape fruit
|
1/2 big
|
150
|
50
|
|
Jack fruit
|
3 medium pieces
|
60
|
50
|
|
Mango
|
1 small
|
90
|
50
|
|
Melon
|
1/4 medium
|
270
|
50
|
|
Orange
|
1 small
|
90
|
50
|
|
Lemon
|
1 medium
|
90
|
50
|
|
Papaya
|
2 medium
|
120
|
50
|
|
Peach
|
1 medium
|
135
|
50
|
|
Pear
|
1 medium
|
90
|
50
|
|
Plums
|
4 medium
|
120
|
50
|
|
Pineapple
|
1 1/2 slices (round)
|
90
|
50
|
|
Strawberry
|
40
|
105
|
50
|
|
Sweetlime
|
1 medium
|
150
|
50
|
|
Tomato
|
4 medium
|
240
|
50
|
|
Water melon
|
1/4 small
|
175
|
50
|
6. Legume and Pulse Exchange
|
30 gm provide: Carbohydrate 15 gm, Protein 6 gm
|
|
|
Pulse [uncooked]
|
Household Measures
|
Wt. (gm)
|
Calories
|
|
Bengal gram
|
3/4 katori cooked
|
30
|
100
|
|
Bengal gram, roasted
|
|
30
|
100
|
|
Bengal gram-flour [Besan]
|
|
30
|
100
|
|
Cow gram
|
1 katori cooked
|
30
|
100
|
|
Horse gram
|
|
30
|
100
|
|
Kabuli Channa [white gram]
|
|
30
|
100
|
|
Lentils
|
3/4 katori cooked
|
30
|
100
|
|
Moth beans
|
|
30
|
100
|
|
Peas, dried
|
1 katori cooked
|
30
|
100
|
|
Rajmah [kidney beans]
|
3/4 katori cooked
|
60
|
100
|
|
Red gram
|
3/4 katori cooked
|
30
|
100
|
|
1 katori-volume 150 ml
|
|
|
|
7. Meat Food Exchange
|
70 Calories; Protein 10 gm
|
|
|
Meat Foods
|
Household Measures
|
Wt. (gm)
|
Calories
|
|
Egg Hen
|
2 No.
|
|
100
|
|
Fish
|
1 piece
|
60
|
70
|
|
Liver, sheep
|
|
60
|
70
|
|
Mutton, muscle
|
3 piece
|
60
|
100
|
|
Pork
|
1 slice
|
60
|
70
|
|
Prawn
|
5-7 pieces
|
60
|
70
|
|
Chicken
|
1 breast
|
60
|
70
|
|
Crab
|
120 gm
|
|
70
|
|
Beef
|
1 slice
|
60
|
70
|
8. Vegetable Exchange
|
Use these vegetables as desired. They have negligible carbohydrates and calories.
|
|
|
Leafy Vegetables
|
Other Vegetables
|
|
Bitter gourd [Karela]
|
Curry leaves
|
Brinjal
|
Onion stalks
|
|
Amaranth
|
Fenugreek leaves
|
Cauliflower
|
Pumpkin
|
|
Brussels sprouts
|
Mint
|
Drumstic
|
Tinda
|
|
Cabbage
|
Spinach
|
Frenchbeans
|
Tomato, Green
|
|
Coriander leaves
|
|
Mango, green
|
|
Drinks
|
|
|
Household Measures
|
Vol.
|
Calories
|
|
Orange juice
|
1 big glass
|
200 ml.
|
30
|
|
Tomato juice
|
1 big glass
|
200 ml
|
30
|
|
Apple juice
|
1 big glass
|
200 ml
|
100
|
|
Grape juice
|
1 big glass
|
200 ml
|
80
|
|
Mango juice
|
1 big glass
|
200 ml
|
150
|
Snacks
|
|
|
Household Measures
|
Vol.
|
Calories
|
|
Soft drink
|
1 bottle
|
300 ml
|
120-135
|
|
Potato wafers
|
|
50 gm
|
430
|
|
Samosa
|
1
|
40 gm
|
130
|
|
Veg. cutlet
|
1
|
100 gm
|
140
|
|
Vada
|
1
|
|
150
|
Cakes & Pastries
|
|
|
Wt/vol.
|
Calories
|
|
|
Cake plain
|
50 gm
|
150
|
|
|
Chocolate cake
|
50 gm
|
250
|
|
|
Sponge cake
|
50 gm
|
150
|
|
|
Pastry
|
50 gm
|
250-400
|
|
Desserts
|
|
|
Household Measures
|
Wt/vol.
|
Calories
|
|
Custard
|
|
150 gm
|
360
|
|
Fruit salad
|
|
150 gm
|
150
|
|
Fruit salad with cream
|
|
150 gm
|
300
|
|
Icecream
|
|
150 gm
|
380
|
|
Carrot halwa
|
1 medium katori
|
100 gm
|
600
|
|
Badami halwa
|
|
100 gm
|
570
|
Sweets (Note: Indian)
|
|
|
Household Measures
|
Wt/vol.
|
Calories
|
|
Coconut burfi
|
|
25 gm
|
110
|
|
Gulabjamun
|
|
25 gm
|
200
|
|
Laddo
|
|
30 gm
|
160
|
|
Rasgulla
|
|
150 gm
|
140
|
|
Jam
|
2 tablespoon
|
|
80
|
|
Honey
|
2 tablespoon
|
|
48
|
Beverages
|
|
|
|
Vol.
|
Calories
|
|
Beer
|
|
150 ml
|
65
|
|
Wine dry
|
|
30 ml
|
30
|
|
Wine dessert
|
|
30 ml
|
40
|
|
Whisky, brnady, gin, rum
|
|
30 ml
|
65
|
|
Vodka
|
|
30 ml
|
65
|
|
Ginger ale
|
|
30 ml
|
9
|
|
|
|