|
Exchange List: Starches
One serving (exchange) of a starchy food usually contains 15 grams of
carbohydrate, up to 3 grams of protein, up to 1 gram of fat, and 80
calories. Starches in the amounts listed below equal one exchange.
Choose whole-grain and low-fat starches as often as you can.
| Type | Food | Serving size |
| Bread |
| |
Bagel, large (4 ounces) |
1/4 (1 ounce) |
| Bread: pumpernickel, rye, unfrosted raisin, white, whole-grain |
1 slice (1 ounce) |
| Bread, reduced-calorie |
2 slices (1 1/2 ounces) |
| Chapati, small (6 inches across) |
1 |
| English muffin |
1/2 |
| Hamburger bun |
1/2 (1 ounce) |
| Hot dog bun |
1/2 (1 ounce) |
| Pancake (4 inches across, 1/4-inch thick) |
1 |
| Pita (6 inches across) |
1/2 |
| Tortilla, flour or corn (6 inches across) |
1 |
| Cereals and grains |
| |
Barley, cooked |
1/3 cup |
| Bulgur wheat, cooked |
1/2 cup |
| Cereal: bran, oats, spoon-size shredded wheat, sweetened |
1/2 cup |
| Cereal, puffed, unfrosted |
1 1/2 cups |
| Cereal, unsweetened, ready-to-eat |
3/4 cup |
| Couscous |
1/3 cup |
| Granola, low-fat or regular |
1/4 cup |
| Grits, cooked |
1/2 cup |
| Pasta, cooked |
1/3 cup |
| Quinoa, cooked |
1/3 cup |
| Rice, cooked: white, brown |
1/3 cup |
| Tabbouleh, prepared |
1/2 cup |
| Wheat germ, dry |
3 tablespoons |
| Wild rice, cooked |
1/2 cup |
| Starchy vegetables |
| |
Baked potato with skin |
1/4 large (3 ounces) |
| Corn |
1/2 cup |
| Corn on the cob, large |
1/2 cob (5 ounces) |
| Mashed potato |
1/2 cup |
| Mixed vegetables with corn, peas or pasta |
1 cup |
| Parsnips |
1/2 cup |
| Plantain, ripe |
1/3 cup |
| Pumpkin, canned |
1 cup |
| Spaghetti/pasta sauce |
1/2 cup |
| Squash: acorn, butternut |
1 cup |
| Succotash |
1/2 cup |
| Yam or sweet potato, plain |
1/2 cup (4 ounces) |
| Crackers and snacks |
| |
Animal crackers |
8 |
| Graham crackers (2 1/2-inch squares) |
3 |
| Matzo |
3/4 ounce |
| Melba toast |
4 pieces |
| Oyster crackers |
20 |
| Popcorn, low-fat microwave or popped with no added fat |
3 cups |
| Pretzels |
3/4 ounce |
| Rice cakes (4 inches across) |
2 |
| Saltine crackers |
6 |
| Snack chips, fat-free or baked: tortilla, potato |
15 to 20 (3/4 ounce) |
Beans, peas and lentils also are considered starches, but they count as one starch exchange and one lean meat exchange.
| Type | Food | Serving size | Count as |
| Beans, peas and lentils |
| |
Baked beans |
1/3 cup |
1 starch plus 1 lean meat |
| Beans, cooked: black, garbanzo, kidney, lima, navy, pinto, white |
1/2 cup |
1 starch plus 1 lean meat |
| Lentils, cooked: brown, green, yellow |
1/2 cup |
1 starch plus 1 lean meat |
| Peas, cooked: black-eyed, split, green |
1/2 cup |
1 starch plus 1 lean meat |
| Refried beans, canned |
1/2 cup |
1 starch plus 1 lean meat |
Exchange List: Non-Starchy Vegetables
Non-starchy vegetables contain
small amounts of carbohydrate and calories, but they pack an important
nutritional punch.
One serving (exchange) of a nonstarchy vegetable usually contains 5
grams of carbohydrate, 2 grams of protein, no fat and only 25 calories.
For the vegetables listed below, one exchange equals 1/2 cup cooked
vegetables or vegetable juice, or 1 cup raw vegetables.
If you eat 1 1/2 cups or more of cooked vegetables or 3 cups or more
of raw vegetables in a meal, count them as one carbohydrate exchange.
- Amaranth
- Artichoke
- Artichoke hearts
- Asparagus
- Baby corn
- Bamboo shoots
- Beans: green, Italian, wax
- Bean sprouts
- Beets
- Borscht
- Broccoli
- Brussels sprouts
- Cabbage: bok choy, Chinese, green
- Carrots
- Cauliflower
- Celery
- Chayote
- Cucumber
- Eggplant
- Green onions or scallions
- Greens: collard, kale, mustard, turnip
- Jicama
- Kohlrabi
- Leeks
- Mixed vegetables without corn, peas or pasta
- Mung bean sprouts
- Mushrooms
- Okra
- Onions
- Oriental radish or daikon
- Pea pods
- Peppers, all varieties
- Radishes
- Rutabaga
- Sauerkraut
- Soybean sprouts
- Spinach
- Sugar snap peas
- Summer squash
- Swiss chard
- Tomato: raw, canned, sauce, juice
- Turnips
- Vegetable juice cocktail
- Water chestnuts
- Zucchini
| |
Exchange List: Fruits
One serving (exchange) of fruit usually contains 15 grams of
carbohydrate, no protein or fat, and 60 calories. Fruits in the amounts
listed below equal one exchange.
| Type | Food | Serving size |
| Fresh fruit |
| |
Apple, small (2 inches across) |
1 (4 ounces) |
| Apricots |
4 (5 1/2 ounces) |
| Banana, extra-small |
1 (4 ounces) |
| Blackberries, blueberries |
3/4 cup |
| Cantaloupe, honeydew, papaya, cubed |
1 cup (11 ounces) |
| Cherries |
12 (3 ounces) |
| Dates |
3 |
| Figs, medium |
2 (3 1/2 ounces) |
| Grapefruit, large |
1/2 (11 ounces) |
| Grapes, small |
17 (3 ounces) |
| Kiwi |
1 (3 1/2 ounces) |
| Mango, cubed |
1/2 cup |
| Nectarine, small |
1 (5 ounces) |
| Orange, small |
1 (6 1/2 ounces) |
| Peach, medium |
1 (6 ounces) |
| Pear, large |
1/2 (4 ounces) |
| Pineapple, cubed |
3/4 cup |
| Plums, small |
2 (5 ounces) |
| Raspberries |
1 cup |
| Strawberries |
1 1/4 cup |
| Tangerines, small |
2 (8 ounces) |
| Watermelon, cubed |
1 1/4 cup (13 1/2 ounces) |
| Dried fruit |
| |
Apples |
4 rings |
| Apricots |
8 halves |
| Blueberries, cherries, cranberries, mixed fruit |
2 tablespoons |
| Figs |
1 1/2 |
| Prunes |
3 |
| Raisins |
2 tablespoons |
| Canned fruit, unsweetened |
| |
Applesauce, apricots, cherries, peaches, pears, pineapple, plums |
1/2 cup |
| Grapefruit, mandarin oranges |
3/4 cup |
| Fruit juice, unsweetened |
| |
Juice: apple, grapefruit, orange, pineapple |
1/2 cup (4 fluid ounces) |
| Juice: fruit juice blends of 100 percent juice, grape, prune |
1/3 cup (2.7 fluid ounces) |
Exchange List: Sweets, desserts & other carbohydrates
Your diabetes diet can include sweets and desserts. Just remember the ground rules:
- Eat sweets and desserts as part of your meal.
Your body can't tell the difference between sugars and starches when
you eat them as part of a mixed meal with protein, fats and other
nutrients. When you eat sweets and desserts as part of your meal, your
blood sugar won't rise as rapidly.
- Don't overdo it. Sweets and desserts often lack the vitamins and minerals found in fruits, milk products and other carbohydrates.
- Eat sugar-free or low-carb candy with caution.
The sweetening agents in sugar-free or low-carb candy still contain
calories and must be counted in your daily totals. These foods may be
high in fat, too.
Here's a guide to common sweets, desserts and other carbohydrates.
Remember to count the exchanges in these products as part of your daily
allowance. It's also a good idea to talk to your dietitian about how to
fit these foods into your meal plan.
| Type | Food | Serving size | Count as |
| Beverages |
| |
Energy drink |
1 can (8.3 fluid ounces) |
2 carbohydrates |
| Hot chocolate, regular |
1 envelope added to 1 cup (8 fluid ounces) water |
1 carbohydrate plus 1 fat |
| Hot chocolate, sugar-free or light |
1 envelope added to 1 cup (8 fluid ounces) water |
1 carbohydrate |
| Lemonade |
1 cup (8 fluid ounces) |
2 carbohydrates |
| Soda, regular |
1 can (12 fluid ounces) |
2 1/2 carbohydrates |
| Sports drink |
1 cup (8 fluid ounces) |
1 carbohydrate |
| Brownies, cake and cookies |
| |
Angel food cake, unfrosted |
1/12 of cake (2 ounces) |
2 carbohydrates |
| Brownie, small, unfrosted |
1 1/4-inch square, 7/8-inch thick (1 ounce) |
1 carbohydrate plus 1 fat |
| Cake, frosted |
2-inch square (2 ounces) |
2 carbohydrates plus 1 fat |
| Cake, unfrosted |
2-inch square (1 ounce) |
1 carbohydrate plus 1 fat |
| Chocolate chip cookies |
2 (2 1/4 inches across) |
1 carbohydrate plus 2 fats |
| Cupcake, small, frosted |
1 (1 3/4 ounces) |
2 carbohydrates plus 1 to 1 1/2 fats |
| Gingersnap cookies |
3 |
1 carbohydrate |
| Vanilla wafers |
5 |
1 carbohydrate plus 1 fat |
| Pie and pudding |
| |
Fruit pie, commercially prepared, two crusts |
1/6 of 8-inch pie |
3 carbohydrates plus 2 fats |
| Pudding, regular, made with reduced-fat milk |
1/2 cup (4 ounces) |
2 carbohydrates |
| Pudding, sugar-free or sugar- and fat-free, made with fat-free milk |
1/2 cup (4 ounces) |
1 carbohydrate |
| Pumpkin pie |
1/8 of 8-inch pie |
1 1/2 carbohydrates plus 1 1/2 fat |
| Doughnuts, muffins and sweet breads |
| |
Banana nut bread |
1-inch slice (1 ounce) |
2 carbohydrates plus 1 fat |
| Cake doughnut, medium, plain |
1 (1 1/2 ounces) |
1 1/2 carbohydrates plus 2 fats |
| Doughnut, glazed |
1 (2 ounces) |
2 carbohydrates plus 2 fats |
| Muffin, large |
1/4 (1 ounce) |
1 carbohydrate plus 1/2 fat |
| Sweet roll |
1 (2 1/2 ounces) |
2 1/2 carbohydrates plus 2 fats |
| Ice cream and other frozen desserts |
| |
Frozen pops |
1 |
1/2 carbohydrate |
| Frozen yogurt, fat-free |
1/3 cup |
1 carbohydrate |
| Frozen yogurt, regular |
1/2 cup |
1 carbohydrate plus 0-1 fat |
| Fruit juice bar, 100 percent juice |
1 (3 ounces) |
1 carbohydrate |
| Ice cream, fat-free |
1/2 cup |
1 1/2 carbohydrates |
| Ice cream, light or no sugar added |
1/2 cup |
1 carbohydrate plus 1 fat |
| Ice cream, regular |
1/2 cup |
1 carbohydrate plus 2 fats |
| Sherbet, sorbet |
1/2 cup |
2 carbohydrates |
| Candy |
| |
Candy bar, chocolate and peanut |
2 "fun-size" bars (1 ounce) |
1 1/2 carbohydrates plus 1 1/2 fats |
| Chocolate "kisses" |
5 pieces |
1 carbohydrate plus 1 fat |
| Hard candy |
3 pieces |
1 carbohydrate |
| Spreads and syrups |
| |
Chocolate syrup |
2 tablespoons (1 ounce) |
2 carbohydrates |
| Fruit spreads, 100 percent fruit |
1 1/2 tablespoons (3/4 ounce) |
1 carbohydrate |
| Honey |
1 tablespoon (1/2 ounce) |
1 carbohydrate |
| Jam or jelly, regular |
1 tablespoon (1/2 ounce) |
1 carbohydrate |
| Pancake syrup, light |
2 tablespoons (1 ounce) |
1 carbohydrate |
| Pancake syrup, regular |
1 tablespoon (1/2 ounce) |
1 carbohydrate |
| |
Exchange List: Milk and Yogurt
Milk and yogurt are excellent sources of calcium and protein. One
serving (exchange) of milk or yogurt usually contains 12 grams of
carbohydrate and 8 grams of protein. Check the product label to see how
much fat and how many calories each product contains:
- Fat-free or low fat milk and yogurt products: One serving contains 0 to 3 grams of fat and 100 calories.
- Reduced-fat milk and yogurt products: One serving contains 5 grams of fat and 120 calories
- Whole milk and yogurt products: One serving contains 8 grams of fat and 160 calories.
Various types of milk and yogurt may count as slightly different milk and carbohydrate exchanges.
| Type | Food | Serving size | Count as |
| Fat-free and low-fat milk and yogurt products |
| |
Buttermilk |
1 cup (8 fluid ounces) |
1 fat-free milk |
| Chocolate milk |
1 cup (8 fluid ounces) |
1 fat-free milk plus 1 carbohydrate |
| Evaporated milk |
1/2 cup (4 fluid ounces) |
1 fat-free milk |
| Milk |
1 cup (8 fluid ounces) |
1 fat-free milk |
| Yogurt, plain or flavored with an artificial sweetener |
2/3 cup (6 ounces) |
1 fat-free milk |
| Yogurt, low-fat with fruit |
2/3 cup (6 ounces) |
1 fat-free milk plus one carbohydrate |
| Reduced-fat milk and yogurt products |
| |
Milk |
1 cup (8 fluid ounces) |
1 reduced-fat milk |
| Soy milk, light |
1 cup (8 fluid ounces) |
1 carbohydrate plus 1/2 fat |
| Yogurt, plain |
2/3 cup (6 ounces) |
1 reduced-fat milk |
| Whole milk and yogurt products |
| |
Buttermilk |
1 cup (8 fluid ounces) |
1 whole milk |
| Chocolate milk |
1 cup (8 fluid ounces) |
1 whole milk plus 1 carbohydrate |
| Evaporated milk |
1/2 cup (4 fluid ounces) |
1 whole milk |
| Milk |
1 cup (8 fluid ounces) |
1 whole milk |
| Soy milk, regular |
1 cup (8 fluid ounces) |
1 carbohydrate plus 1 fat |
| Yogurt, plain |
1 cup (8 ounces) |
1 whole milk |
| Other |
| |
Eggnog, made with whole milk |
1/2 cup (4 fluid ounces) |
1 carbohydrate plus 2 fats |
| Rice drink, fat-free, plain |
1 cup (8 fluid ounces) |
1 carbohydrate |
| Rice drink, low-fat, flavored |
1 cup (8 fluid ounces) |
2 carbohydrates |
Exchange List: Fats
Fats come in various types. Unsaturated fats includes
monounsaturated fats and polyunsaturated fats. They are healthy if eaten in
small amounts. But saturated fats and trans fats can increase your risk
of heart disease.
No matter which type of fat you choose, one fat exchange equals 5 grams
of fat and 45 calories. Fats in the amounts listed below equal one
exchange. Remember to include any fats you use for cooking as part of
your daily fat allowance.
| Type | Food | Serving size |
| Monounsaturated fats |
| |
Almonds |
6 |
| Avocado |
2 tablespoons (1 ounce) |
| Brazil nuts |
2 |
| Cashews |
6 |
| Filberts (hazelnuts) |
5 |
| Macadamia nuts |
3 |
| Nut butters, trans fat-free: almond butter, cashew butter, peanut butter (smooth or crunchy) |
1 1/2 teaspoon |
| Oil: canola, olive, peanut |
1 teaspoon (5 milliliters) |
| Olives, black |
8 large |
| Olives, green with pimento |
10 large |
| Peanuts |
10 |
| Pecans |
4 halves |
| Pistachios |
16 |
| Polyunsaturated fats |
| |
Margarine, low-fat spread, 30 percent to 50 percent vegetable oil, trans fat-free |
1 tablespoon |
| Margarine, trans fat-free: stick, tub, squeeze |
1 teaspoon |
| Mayonnaise, reduced-fat |
1 tablespoon |
| Mayonnaise, regular |
1 teaspoon |
| Mayonnaise-style salad dressing, reduced-fat |
1 tablespoon |
| Mayonnaise-style salad dressing, regular |
2 teaspoons |
| Oil: corn, cottonseed, flaxseed, grape seed, safflower, soybean, sunflower |
1 teaspoon (5 milliliters) |
| Pine nuts |
1 tablespoon |
| Salad dressing, reduced-fat |
2 tablespoons (30 milliliters) |
| Salad dressing, regular |
1 tablespoon (15 milliliters) |
| Seeds: flaxseed, pumpkin, sesame, sunflower |
1 tablespoon |
| Tahini (sesame paste) |
2 teaspoons |
| Walnuts |
4 halves |
| Saturated fats |
| |
Bacon, cooked, regular or turkey |
1 slice |
| Butter, reduced-fat |
1 tablespoon |
| Butter, stick |
1 teaspoon |
| Butter, whipped |
2 teaspoons |
| Coconut, shredded |
2 tablespoons |
| Cream: half-and-half, whipped |
2 tablespoons (30 milliliters) |
| Cream, heavy |
1 tablespoon (15 milliliters) |
| Cream, light |
1 1/2 tablespoons (23 milliliters) |
| Cream cheese, reduced-fat |
1 1/2 tablespoons |
| Cream cheese, regular |
1 tablespoon |
| Oil: coconut, palm, palm kernel |
1 teaspoon (5 milliliters) |
| Shortening or lard |
1 teaspoon (5 milliliters) |
| Sour cream, reduced-fat |
3 tablespoons |
| Sour cream, regular |
2 tablespoons |
Exchange List: Free Foods
In the diabetes exchange system, any food or drink that has less than 20
calories and 5 grams or less of carbohydrate per serving are considered as free
foods.
Enjoy the free foods listed below in any moderate amount as often as you'd like.
| Type | Food |
| Beverages |
| |
Bouillon, broth, consomme |
| Club soda |
| Coffee, unsweetened or with sugar substitute |
| Diet soda, sugar-free |
| Drink mixes, sugar-free |
| Flavored water, carbohydrate-free |
| Tea, unsweetened or with sugar substitute |
| Tonic water, sugar-free |
| Water: plain, carbonated, mineral |
| Condiments |
| |
Horseradish |
| Lemon juice |
| Mustard |
| Vinegar |
| Seasonings |
| |
Cooking spray |
| Cooking wine |
| Flavored extracts: almond, peppermint, vanilla |
| Garlic |
| Herbs |
| Hot pepper sauce |
| Pimento |
| Spices |
| Worcestershire sauce |
| Other |
| |
Gelatin, sugar-free or unflavored |
| Gum |
| Salad greens |
| |