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Your diabetes diet: Exchange lists
Your diabetes eating plan can help you control your blood sugar level. Use diabetes exchange lists to make sure you're getting a proper mix of calories, carbohydrates and other nutrients.
A healthy diabetes eating plan is naturally rich in nutrients and low in fat and calories. Following your eating plan can help you keep your blood sugar level within your target range — and it doesn't need to be a struggle. Start by meeting with a registered dietitian to learn about portion sizes and amounts appropriate for you.
Diabetes exchange system
In the exchange system, foods are divided into three main groups based on the three major nutrients — carbohydrates, proteins and fat. Subgroups — starches, fruits, milk, meat, sweets, fats and free foods — fall within one of those three categories. Within each group, you'll see how much you can eat of various foods for the same amount of calories, carbohydrates and other nutrients. You can exchange or trade foods within a group because they're similar in nutrient content and the manner in which they affect your blood sugar.
Your dietitian may recommend a certain number of daily exchanges from each food group based on your individual needs. Together you'll decide the best way to spread the exchanges throughout the day. This can help to keep your blood sugar level within your target range.
This exchange system is an easy way to begin counting carbohydrates. Each serving in the starch, fruit and milk group contains about the same amount of carbohydrates — about 15 grams a serving — also called one carbohydrate choice.
Use the following exchange lists — adapted from material provided by the American Diabetes Association and the American Dietetic Association — to help you choose appropriate portion sizes and ensure variety in your meal plan.
- Diabetes meal plan recipes
- Diabetes diet: Create your healthy-eating plan
- Exchange list: Starches
- Exchange list: Fruits
- Exchange list: Milk and yogurt
- Exchange list: Sweets, desserts and other carbohydrates
- Exchange list: Nonstarchy vegetables
- Exchange list: Meat and meat substitutes
- Exchange list: Fats
- Exchange list: Free foods
- Daly A, et al. Choose Your Foods: Exchange Lists for Diabetes. Alexandria, Va.: American Diabetes Association and American Dietetic Association; 2008.
- Weigel SE (expert opinion). Mayo Clinic, Rochester, Minn. July 10, 2012.
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