Diabetic Food Exchange Guide
Diabetic Food Exchange
Food choices for diabetic people differ from a regular diet. Carbohydrate intake should be monitored regularly. Also, caloric intake is an issue for people with type 2 diabetes as weight is often the contributing cause to the severity of the illness. Carbohydrates, protein and fats are the three primary food groups for diabetic exchange. Managing how these food groups are consumed will help a diabetic person not only to save time in meal planning but to control his disease as well.
Many diabetic people substitute food without taking into consideration the risks of some food choices. There are plenty kinds of meat and vegetables that can instantly trigger a high blood sugar level. It is not easy to check all kinds of foods and their nutrient benefits. Monitoring calories for every food can also be confusing.
In doing a meal plan for a diabetic food exchange there are three things to consider: the portion and serving size, the adjustment of sizes and proportions, and how to create a balanced diabetic meal diet. Remember that every food exchange must coincide with the parameters of the diabetic diet. An exchange is equal to one serving. However we have to take into consideration that allowed food exchange are those that will contain identical fat, carbohydrate, protein and caloric values.
Food Exchange List
Vegetables – 25 calories and 5 grams of carbohydrate. One serving is equal to ½ cup of cooked vegetables or a cup of raw vegetables or even a half of cup of vegetable juice.
Low-Fat Milk – 90 calories per serving. One serving is equal to a cup of fat free milk, ¾ of yogurt or a cup of artificially sweetened yogurt.
Very Lean Protein -35 calories and 1 gram of fat per serving. One serving is equal to 1 oz of chicken or turkey breast with its skin removed. It can also be as follows, 1 oz of fish fillet, 1 oz of canned tuna, or an oz of shellfish such as scallops, clams or even lobster. ¼ cup of egg or 2 cups of egg whites can also be a substitute. ¾ cup of cottage cheese can also be exchanged.
Fruits – 15 grams of carbohydrates, 60 calories. One serving is equal to a small apple, banana or orange, ½ grapefruit, ½ mango or a cup of fresh berries. It can also be a cup of fresh melon and 4 oz of unsweetened juice.
Medium-Fat Proteins – calories and 5 grams of fat per serving. One serving is equal to an oz of beef, 1 oz of pork chop or a whole medium egg. If you want cheese, then an oz of mozzarella and ricotta is also applicable. If your choice is to have a health heart, 4 oz of tofu is recommended.
Starches – 15 grams of carbohydrates and 80 calories per serving. One serving is equal to a slice of white bread, 2 slices of lite bread, ½ of English muffin and ½ of hamburger bun. It can also equivalent to ¾ cup of cold cereal, ½ cup of rice, barley, legumes, pasta, bulgar and sweet potato. 3 oz of white potato, 3/4/ oz of pretzels or 3 cup of popcorn is also comparable to it.
Fats – 45 calories and 5 grams of fat per serving. One serving is equal to a tsp of oil, butter, stick margarine, or mayonnaise. It can also be a tbsp of reduced fat margarine, salad dressing or 2 tbsp of cream cheese. 1/8 avocado or 8 large black olives, 10 large green olives and a slice of bacon is also correspondd to it.
Using this diabetic food exchange list, you can include your favourite foods in every meal without worrying about being unhealthy.