Diabetic Food Exchanges
E-mails to Christine (GlucoMenu® Nutrition Director)
Christine is a Registered Dietitian & Certified Diabetes Educator
E-mail your questions to Christine at: nutrition@GlucoMenu.com
Q. I do have a question and can't seem to find an
explanation or answer I understand, can you explain food exchanges?
I recently started cooking for a diabetic as a side job, I did meet
with his nutritionist, but it was before I started looking at diabetic
recipes. Thank-you.
A. "Food Exchanges" were designed by the American Diabetes Association and American Dietetic Association to help people with
diabetes track their food choices. Foods are broken down into 3 categories: carbohydrate, protein, and fat. Each food
category indicates portion sizes of foods that contain similar amounts of carbohydrate, protein, and fat.
The Carbohydrate Group includes starch (such as bread, cereal, rice, pasta, and starchy vegetables), fruit (such as fresh fruits,
dried fruits, canned fruits, and fruit juice), and dairy (including milk and yogurt).
Each of these food groups indicates a portion size that will contain about 15 grams of carbohydrate (also known as one Carbohydrate Choice). This is very useful if you
carbohydrate count. Here are some examples of one carbohydrate choice containing 15 grams carbohydrate:
- 1 (1 oz.) slice of bread
- 1/3 cup cooked rice or pasta
- 1/2 cup cooked peas or beans
- 1 small apple
- 3/4 cup blueberries
- 8 fl. oz. milk
Non-starchy vegetables (such as broccoli, lettuce, or cauliflower) are also categorized into the carbohydrate group as but they contain much less carbohydrate. One
serving of non-starchy vegetables contains 5 grams carbohydrate. Here are some examples of one serving of non-starchy vegetables:
- 1 cup raw broccoli
- 1 cup raw carrots
- 1/2 cup cooked cauliflower
- 1/2 cup cooked green beans
The Protein Group includes meats, eggs, and cheese. Each of the following will contain about 7 grams of protein and no carbohydrate:
- 1 oz. skinless chicken breast
- 1 oz. salmon
- 1 egg or 1/4 cup egg substitute
- 1 oz. low fat cheese
The Fat Group includes foods such as butter, margarine, oil, olives, and nuts. Each of the following contains about 5 grams fat:
- 1 teaspoon butter
- 1 teaspoon canola or olive oil
- 8 large olives
- 2 tablespoons avocado
- 6 almonds
The food exchanges can be a useful tool to track your carbohydrate intake. Learning more about exchanges and portion
sizes of exchanges can be helpful when a food label is not available.
Christine Carlson, MS, RD, BC-ADM, CDE
GlucoMenu® Nutrition Director
|
Christine Carlson, Registered Dietitian &
Certified Diabetes Educator
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