Diabetic Diet Food Exchange List

We break down everything you need to know about the diabetic exchange list—including what it is and how to use it.

If you're a new diabetic or you struggle to manage your blood sugar, a diabetic exchange diet could help you stay on track. Here's everything you need to know about this food swap system.

By the way, here's what diabetes doctors do to keep their own blood sugar under control.

What Are Diabetic Exchanges?

Simply put, diabetic exchanges can help you see how foods fit into your daily meal plan. They make it easier to add variety to your diet while ensuring your blood sugar stays under control. (These rules can also keep blood sugar steady.)

Exchange foods are listed together because they are nutritionally comparable. That is, each measured serving of food on that list has about the same amount of carbohydrate, protein, fat and calories as do the other foods on that list. Therefore, any of those foods can be "exchanged" or traded for another food on the same list. For example, a slice of bread for breakfast could be traded for 1/2 cup of cooked cereal if you preferred. Either would be equal to 1 starch. Learn how to count carbohydrates here.

However, some foods may not seem to belong to the exchange group to which they have been assigned, such as:

• Many non-meat foods appear as meat exchanges because of their protein and fat levels. Cheese and peanut butter are two common examples.
• Vegetable exchanges do not include all vegetables. For example, vegetables such as lima beans, peas and corn are listed as bread/starch exchanges because of their carbohydrate and protein content.
• To add to the confusion, not all bread/starch exchanges are breads. This group also includes starchy vegetables, cereals, pasta and other grain products.

How Do I Use a Diabetic Exchange List?

First, you'll need to meet with a registered dietitian nutritionist or a certified diabetes educator to come up with an appropriate meal plan. Then, pick your desired foods from each exchange list, paying close attention to serving size. Here are a few exchanges, as outlined by a committee of the American Diabetes Association and the Academy of Nutrition and Dietetics to get you started. You can view the entire exchange list here.

Stock-Asso/Shutterstock

Diabetic Exchanges for Bread/Starches:

• 1/2 cup cooked cereals
• 1/2 cup cooked pasta
• 1/3 cup cooked rice
• 1/3 cup cooked beans
• 1/2 cup corn
• 1/2 cup mashed potato
• 1 slice bread
• 3 cups plain popcorn
• 6 saltine crackers

bitt24/Shutterstock

Diabetic Exchanges for Meat/Protein:

• Lean:
  • 1 oz. lean beef
  • 1 oz. lean pork
  • 1 oz. chicken, no skin
  • 1 oz. fish
  • 1/4 cup cottage cheese
  • 3 egg whites
• Medium-fat:
  • 1 oz. ground beef
  • 1 oz. chicken, with skin
  • 1 oz. mozzarella cheese
  • 1 egg
  • 4 oz. tofu
• High-fat:
  • 1 oz. beef ribs
  • 1 oz. fried fish
  • 1 oz. cheddar cheese
  • 1 oz. sausage

Peangdao/Shutterstock

Diabetic Exchanges for Vegetables:

• 1/2 cup cooked vegetables
• 1 cup raw vegetables

Diabetic Exchanges for Fruits:

• 1 apple
• 1/2 banana
• 3/4 cup blueberries
• 12 cherries
• 1 kiwi
• 15 grapes
• 1 orange
• 3 prunes

Davizro Photography/Shutterstock

Diabetic Exchanges for Milk:

• Skim
  • 1 cup skim milk
  • 1 cup 1% milk
  • 8 oz. plain, nonfat yogurt
• Low-fat
  • 1 cup 2% milk
  • 8 oz. plain, low-fat yogurt
• Whole
  • 1 cup whole milk
  • 8 oz. whole milk yogurt

Craevschii Family/Shutterstock

Diabetic Exchanges for Fats:

• 1/8 avocado
• 1 Tbsp. mayonnaise
• 6 almonds
• 1 tsp. butter
• 1 slice bacon

As always, please consult with your dietitian and doctor before starting any kind of diet plan. Then, check out our delicious, diabetic-friendly dinner recipes.

For a healthy, simple supper, turn to these delicious dinner ideas for people with diabetes. You'll find the details for the recipes in this video in the following 5 slides. Want more diabetic-friendly recipes? Sign up for the Diabetic Kitchen newsletter.

Turkey-Stuffed Bell Peppers

These well-seasoned ground-turkey-stuffed peppers are so tasty, you won't even miss having real cheddar cheese. Round out the meal with a salad or a side of rice. —Judy Hand-Truitt, Birmingham, Alabama

Tropical Chicken Cauliflower Rice Bowls

This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, Pennsylvania

Slow-Cooker Pork Chops

Everyone will enjoy these fork-tender, slow-cooker pork chops with a creamy, light gravy. Serve with a green vegetable, mashed potatoes and coleslaw or a salad. These are the best slow cooker pork chops. —Sue Bingham, Madisonville, Tennessee

Sweet & Tangy Salmon with Green Beans

I'm always up for new ways to cook salmon. In this dish, a sweet sauce gives the fish and green beans some down-home barbecue tang. Even our kids love it. —Aliesha Caldwell, Robersonville, North Carolina

Spaghetti Squash Meatball Casserole

One of our favorite comfort-food dinners is spaghetti and meatballs. We're crazy about this lighter, healthier version that features so many veggies. It has the same beloved flavors with more nutritious ingredients! —Courtney Stultz, Weir, Kansas

Parmesan Chicken with Artichoke Hearts

I've liked the chicken and artichoke combo for a long time. Here's my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, Washington

Salmon & Spinach Salad with Avocado

We eat a power salad packed with salmon and spinach at least once a week. It's a cinch to make, even after a hard day's work. —Jenny Dawson, Fond du Lac, Wisconsin

Shrimp Avocado Salad

This salad can be served as a cool and satisfying dinner or lunch. The delicious taste and smooth texture of avocados mixed with the crisp shrimp salad is heavenly. —Teri Rasey, Cadillac, Michigan

Pan-Roasted Chicken and Vegetables

This one-dish roast chicken with vegetables tastes as if it took hours of hands-on time to put together, but the simple ingredients can be prepped in mere minutes. The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. It's unbelievably easy! —Sherri Melotik, Oak Creek, Wisconsin

Spicy Beef & Pepper Stir-Fry

Think of this stir-fry as your chance to play with heat and spice. I balance the beef with coconut milk and a spritz of lime. —Joy Zacharia, Clearwater, Florida

Pulled Chicken Sandwiches

I was raised as a southern girl, with the love of barbecue built into my DNA. This slow-cooker recipe allows me to enjoy the flavors I grew up eating, while still following a healthy diet. —Heidi Mulholland, Cumming, Georgia

Skillet Pork Chops with Apples & Onion

Simple recipes that land on the table fast are lifesavers. I serve skillet pork chops with veggies and, when my husband lobbies, cornbread stuffing. —Tracey Karst, Ponderay, Idaho

Ginger Steak Fried Rice

Perfect for an end-of-the-week meal, this sensational dish comes together quickly with leftover rice. I learned a great tip for the steak recently: Partially freeze it, and it will be easy to cut into thin slices. —Simone Garza, Evansville, Indiana

Italian Hot Dish

My husband had a poor perception of healthy food until he tried this beefy casserole. The combination of pasta, oregano, mushrooms and green peppers makes it a favorite healthy pasta recipe in our house. —Theresa Smith, Sheboygan, Wisconsin

Grilled Beef Chimichangas

I created this recipe when I didn't have the ingredients for my go-to dish. After making this, it became my new favorite! —Jackie Burns, Kettle Falls, Washington

In-a-Pinch Chicken & Spinach

I needed a fast supper while babysitting my grandchild. I used what my daughter-in-law had in the fridge and turned it into what's now one of our favorite chicken and spinach recipes. —Sandra Ellis, Stockbridge, Georgia

Power Lasagna

When my husband and I wanted to live healthier, our first step was to eat more power foods, such as whole grains, fresh veggies and protein. Combined with our love for Italian food, this tasty lasagna is one of the nutritious results.—Jennifer Yaden, Richmond, Kentucky

Simple Sesame Chicken with Couscous

I created this dish after my three kids tried Chinese takeout and asked for more. To make things easy for myself, I typically use a rotisserie chicken from the deli. —Naylet LaRochelle, Miami, Florida

Braised Pork Stew

Pork tenderloin becomes amazingly tender in this braised stew. It's a fantastic meal for a cold winter night. —Nella Parker, Hersey, Michigan

Asparagus Nicoise Salad

I've used my Nicoise as an appetizer or a main-dish salad, and it's a winner every time I put it on the table. Here's to a colorful, make-ahead salad! —Jan Meyer, St. Paul, Minnesota

Peppered Tuna Kabobs

When we barbecue, we like to wow our guests, so dogs and burgers are out! We make tuna skewers topped with salsa—the perfect easy recipe. My five kids like to help me put them together. —Jennifer Ingersoll, Herndon, Virginia

Makeover Turkey Burgers with Peach Mayo

The unique fruit and mayo combination puts this burger over the top. You can also substitute nectarines for the peaches. They're both delicious! —Charlene Chambers, Ormond Beach, Florida

Sesame Turkey Stir-Fry

I really like the rich taste of sesame oil in this Thai-inspired dish. If you don't have it, canola oil does the trick, too. To get a similar nuttiness, toss in a handful sliced almonds before serving. —Kelli Whiting, Fortville, Indiana

Beef & Rice Stuffed Cabbage Rolls

This recipe is special to me because it's an easy one-pot meal that tastes like you spent the whole day in the kitchen. My family loves it. —Lynn Bowen, Geraldine, Alabama

Meaty Slow-Cooked Jambalaya

Sure makes life easy having this tasty dish stashed away in the freezer! Another plus, you throw it all in the slow cooker—no skillet necessary. —Diane Smith, Pine Mountain, Georgia

Slow Cooker Boeuf Bourguignon

I'd wanted to make beef Burgundy ever since I got one of Julia Child's cookbooks, but I wanted to find a way to fix it in a slow cooker. My version of the popular beef stew is still rich, hearty and delicious, but without the need to watch on the stovetop or in the oven. —Crystal Jo Bruns, Iliff, Colorado

Saucy Pork Chop Skillet

Skillet pork chops make easy comfort food. We have them with a salad and fruit. If you've got fresh green beans or steamed broccoli, go for it. —Donna Roberts, Manhattan, Kansas

Marinated Steak & Pepper Fajitas

These are the best fajitas ever, and a much healthier version of the typically pan-fried fajitas you find in restaurants. I also like to serve them in flatbreads instead of tortillas. —Erin Michniacki, Manhattan, Kansas

Asian Turkey Lettuce Cups

Such a cool idea for a light lunch or even an appetizer simply served in small lettuce leaves. When I want to make it easier for my kids to eat, I mix it all up with shredded lettuce and serve in a bowl. —Diana Rios, Lytle, Texas

Steak San Marino

I'm a busy pastor's wife and mother of three, and this delicious, inexpensive and easy main dish helps my day run smoother! The steak is so tender and flavorful, my kids gobble it up and my husband asks for seconds. —Lael Griess, Hull, Iowa

Chicken with Celery Root Puree

Celeriac, or celery root, is a root veggie that combines well with other seasonal ingredients and adds nice texture and flavor to this puree. —Taste of Home Test Kitchen

Ginger Salmon with Brown Rice

Oh what fun it is to prepare a heavenly salmon with only five ingredients. My dressing serves as a glaze and a flavor-booster for the rice. —Naylet LaRochelle, Miami, Florida

Curry Turkey Stir-Fry

Just open the fridge and go to town making this throw-together curry. We prefer turkey, but if you like chicken, shrimp, even bean sprouts and carrots, by all means, add them. —Lauren Rush, Clark, New Jersey

Pork with Sweet Potatoes

With sweet potatoes, dried cranberries and apple slices, this colorful pork dish is especially popular during fall and winter. —Mary Relyea, Canastota, New York

West African Chicken Stew

I really love African flavors, but you don't really encounter them much in the U.S. Here the combination of native African ingredients, all of which can be found in the States, transports you to a new culinary place. —Michael Cohen, Los Angeles, California

Grecian Pasta & Chicken Skillet

We love a homemade meal at the end of the day. But the prep involved? Not so much. My Greek-inspired pasta is lemony, herby and, thankfully, easy. —Roxanne Chan, Albany, California

Cod with Hearty Tomato Sauce

My father made up this sweet, flavorful recipe for my mother when he took over the cooking. We serve it with whole wheat pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington

Chicken-Stuffed Cubanelle Peppers

Here's a different take on traditional stuffed peppers. I substituted chicken for the beef and used Cubanelle peppers in place of the green peppers that are usually featured in such a dish. —Ron Burlingame, Canton, Ohio

Tortilla Pie

My husband and I enjoy this southwestern take on lasagna because it's not as dense or heavy as traditional layered dishes made with pasta. Our two daughters enjoy the mild flavor. —Lisa King, Caledonia, Michigan

Spicy Roasted Sausage, Potatoes and Peppers

I love to share my cooking, and this hearty meal-in-one has gotten a savory reputation around town. People have actually approached me in public to ask for the recipe. —Laurie Sledge, Brandon, Mississippi

Mediterranean Turkey Skillet

I've always heard that it's important to eat a rainbow of colors to get all of the nutrients we need. Thanks to my garden-grown veggies, this dish certainly fits the bill. —Nicole Ehlert, Burlington, Wisconsin

Salmon Veggie Packets

I feel the spirit of Julia Child when I make lemon-pepper salmon en papillote (in parchment). It's the first French recipe I learned, and the delightful little packages are family-friendly. —Renee Greene, New York, NY

Chicken Veggie Skillet

I invented this chicken and veggie dish to use up extra mushrooms and asparagus. My husband suggested I write it down because it's a keeper. —Rebekah Beyer, Sabetha, Kansas

Cool & Crunchy Chicken Salad

When the weather sizzles, get your chill on with a cool chicken salad. Mine uses grapes, pecans and celery for that signature crunch. —Sarah Smiley, Bangor, Maine

Chili-Rubbed Steak with Black Bean Salad

Busy weeknights don't stop my husband from firing up the grill. This meal-in-one comes together fast. Try it with chimichurri and cotija cheese. —Naylet LaRochelle, Miami, Florida

Lemon-Basil Chicken Rotini

My husband and our sons like to have meat with their meals, but I prefer more veggies. This combo with rotini pasta is colorful and healthy, and it keeps everyone happy. —Anna-Marie Williams, League City, Texas

Caesar Salmon with Roasted Tomatoes & Artichokes

This recipe is my "go to" recipe for quick dinners, family or guests. It's colorful, healthy, easy to prepare and absolutely delicious. The best part is it only calls for five ingredients! —Mary Hawkes, Prescott, Arizona

Rosemary Pork Medallions with Peas

It's nice to have a quick meal to fix after coming home from work. It's simple to prepare and doesn't use a lot of ingredients, so it's great for beginner cooks. —Laura McAllister, Morganton, North Carolina

Sassy Salsa Meat Loaves

Here's a twist on classic meat loaf. You can make these loaves ahead, and they'll last for a few days. Make meat loaf sandwiches with the leftovers, buns and a little Monterey Jack cheese. —Tasha Tully, Owings Mills, Maryland

Chicken Butternut Chili

At our house, we just love a good comforting, hearty, tomato-based chili with bold flavors! This unique chili is loaded with veggies and flavor. You can also prepare the recipe in the slow cooker. Just add ingredients to the crock and cook over high heat for about 4 hours. —Courtney Stultz, Weir, Kansas

Italian Sausage Orzo

This light dish is perfect for any night of the week, and it looks as good as it tastes! If you have leftover sauteed mushrooms or other vegetables, toss them in as well. —Lisa Speer, Palm Beach, Florida

Chicken Tzatziki Cucumber Boats

I've tended a garden for decades, and these colorful "boats" made from cucumbers hold my homegrown tomatoes, peas and dill. It's absolute garden greatness. —Ronna Farley, Rockville, Maryland

Bulgur Jambalaya

I like making this dish because it allows me to stay on track for my weight loss without giving up foods I love. —Nicholas Monfre, Oak Ridge, New Jersey

Bow Ties with Sausage & Asparagus

We love asparagus, so I look for ways to go green. This pasta dish comes together fast on hectic nights and makes wonderful leftovers. —Carol Suto, Liverpool, New York

Hoisin Turkey Lettuce Wraps

I'm married to a marathon runner, which means dinners need to be healthy but flavor-packed. These low-carb wraps are quick and easy. He loves the health aspect, I love the taste! —Melissa Pelkey Hass, Waleska, Georgia

Naked Fish Tacos

This is one of my husband's all-time favorite meals. I've even converted some friends to fish after eating this. I serve it with fresh melon when it's in season to balance the subtle heat of the cabbage mixture. —Elizabeth Bramkamp, Gig Harbor, Washington

Fiery Stuffed Poblanos

I love southwest-inspired cuisine, but the dishes are often unhealthy. As a dietitian, I try to come up with nutritious twists on recipes, which is how these stuffed peppers were born. —Amber Massey, Coppell, Texas

Chicken Cordon Bleu Stroganoff

I enjoy beef Stroganoff but wanted a version with chicken. For a French twist, I added ham, Swiss and Dijon. It quickly became a family favorite. —Jeanne Holt, Mendota Heights, Minnesota

Vegetable & Beef Stuffed Red Peppers

I love making this stuffed pepper recipe. It's one of the few ways I can get my husband to eat veggies. Make it meatless by replacing the beef with eggplant and adding more vegetables like mushrooms or squash. You can also replace the rice with barley, couscous or even orzo. —Jennifer Zimmerman, Avondale, Arizona

Cajun Beef & Rice

Cajun rice from a restaurant or box can have a lot of sodium and fat. Here's a hearty, healthy way to trim it down. —Raquel Haggard, Edmond, Oklahoma

Diabetic Diet Food Exchange List

Source: https://www.tasteofhome.com/article/diabetic-exchanges/

Share :