Diabetic Exchange Lists

Cooking for diabetics can be a challenge, especially when using standard recipes that were not created for this purpose. The diabetic exchange lists will help you figure out the structure of the ingredients in your recipes and how diabetic-friendly they are.

The term "exchange" is used because 1 exchange from any of the lists has approximately the same number of calories, protein, carbohydrate and fat. This means you can freely exchange foods within each list.

Since we all tend to underestimate our portion sizes (whether we are diabetic or not!), it's a good idea to weigh or measure the ingredients you cook with so that you can learn what a serving size really looks like.

For purposes of its exchange lists, the American Diabetes Association divides foods into four main groups:

• Carbohydrates
• Meat and meat substitutes
• Fats
• 'Free' foods

Here are the lists, with some sample foods, in each group.

The Carbohydrate Group

The Starch List: 1 starch exchange contains about 15 grams of carbohydrate and 3 grams of protein (80 calories). Examples:

• 1 slice bread 
• 1/2 hamburger or hot dog bun 
• 3/4 cup unsweetened cereal 
• 1/3 cup cooked pasta 
• 1 tortilla 
• ½ pita 
• ¼ bagel 
• ½ cup cooked oatmeal 
• 3 cups popcorn 
• 3 crackers of most types 
• 1 5" pancake or waffle 
• 15 fat-free, or baked, potato or corn chips 
• ½ cup or 1 ear corn 
• ½ cup mashed white potato, sweet potato or yam  
• ½ cup peas 
• 1 cup squash 
• ½ cut dried beans 

The Fruit List: 1 fruit exchange contains about 15 grams of carbohydrate (60 calories) and has essentially no fat or protein. Examples: 

• 1/3 cup grape juice 
• ½ cup apple or pineapple juice 
• ½ cup orange or grapefruit juice 
• 1 small apple 
• 1 orange, pear, or peach 
• ½ banana 
• ½ cup berries (any kind) 
• 1/3 of small cantaloupe 
• 1/4 cup watermelon. 

The Milk List: 1 milk exchange contains about 8 grams of protein (32 calories) and 12 grams of carbohydrate (48 calories) with a trace of fat (a total of 90 calories). Examples: 

• 1 cup skim or nonfat milk 
• 1 cup 1% milk 
• 2/3 cup fat-free yogurt 
• 3/4 cup yogurt from 2% milk (also includes 1 fat exchange) 
• 1 cup 2% milk (also includes 1 fat exchange). 

The Vegetable List: ½ cup of most cooked or raw vegetables has about 5 grams of carbohydra te, 2 grams of protein and 25 calories, and is considered 1 exchange. Raw lettuce may be eaten in larger quantities, but you usually need to count 1 fat exchange for regular salad dressing. Some vegetables are higher in carbohydrates and are counted as 1 starch exchange (see starch list).

The Other Carbohydrates List: 1 "other carbohydrate" exchange has 15 grams of carbohydrate. Many of these foods count as 1 carbohydrate exchange and 1 or more fat exchanges. Examples:

• 1 2" square brownie  = 1 carb exchange, 1 fat exchange 
• 2 small cookies = 1 carb, 1 fat exchange 
• 1 granola bar = 1½ carb exchange 
• ½ cup ice cream = 1 carb, 2 fat exchanges 
• 1/3 cup frozen yogurt, low-fat = 1 carb exchange