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Every
food on a particular list has approximately the same calories, carbohydrates,
protein and fat content. One serving (exchange) of each of these foods are equal
and can be exchanged for any other food on the same list. This
list provides us with a large variety of food choices that we can substitute our
favourite foods with while also controlling the distribution of calories, carbohydrates,
protein and fat throughout the day so that the blood sugar levels are balanced.
For
example, to be able to enjoy a pastry you can exchange it with approx. ½
exchange of cereal, ½ exchange of low fat milk and 1 exchange of fat. According
to this list, all major food groups are divided into 7 separate categories. Each
group consists of a list of foods/ ingredients along with their recommended serving
sizes that a diabetic person can indulge in with relative safety The
food exchange list has been divided into 7 major groups as follows:
| 1. | Cereal
/ Starch | | 2. | Pulses | | 3. | Vegetables | | 4. | Fruits | | 5. | Milk
and Dairy Products | | 6. | Fat | | 7. | Meal |
Listed
below are many of the ingredients most commonly included in the Indian diet along
with their recommend serving sizes that can be exchanged with another food in
the same group as they have approximately the same nutritive values. If there
is any particular food that is not included on this food exchange list, ask your
nutritionist for more information.
| 1.
| Cereal
/ Starch | Top
| | | | Each
item in this list contains approximately 100 calories, 23.5 grams of carbohydrates,
3 grams of protein and a trace of fat. All the foods in this list have been listed
alphabetically and each ingredient can be substituted with another ingredient
in this list. | | |
|
Name |
Exchange
| | Bajra
(black millet), raw | 3
tablespoons | | Bajra
flour (black millet flour) | 1/4
cup | | Barley
(jau), raw | 2½
tablespoons | | Broken
wheat (dalia), raw | 2½
tablespoons | | Buckwheat
(kutto or kutti no daro), raw | 2½
tablespoons | | Jowar
(white millet), raw | 2½
tablespoons | | Jowar
flour (white millet flour) | 1/3
cup | | Kodri
(varagu), raw | 1/2
cup | | Makai
ka atta (maize flour) | 3/4
cup | | Plain
flour (maida) | 1/4
cups | | Poha
(flaked rice) | 1/2
cup | | Puffed
rice (mumara) | 2
cups | | Quick
rolled oats, raw | 1/3
cup | | Ragi
(nachni) flour | 1/4
cup | | Rice
flour (chawal ka atta) | 1/4
cup | | Rice,
cooked | 2/3
cup | | Rice,
parboiled, raw | 2
tablespoons | | Semolina
(rawa), raw | 2½
tablespoons | | Wheat
flour (gehun ka atta) | 1/4
cup | | Whole
wheat bread | 2
slices | | Whole
wheat pasta, cooked | 1
cup | | | |
| 2.
| Pulses
| Top
| | | | Each
item in this list contains approximately 100 calories, 17 grams of carbohydrate,
7 grams of protein and a trace of fat. All the foods in this list have been listed
alphabetically and each ingredient can be substituted with another ingredient
in this list. | | |
| Name
| Exchange
| | Bengal
gram flour (besan) | 1/3
cup | | Black
eyed beans (lobhia), cooked | 1/3
cup | | Chana
dal (split Bengal gram) , cooked | 1/3
cup | | Chick
peas (kabuli chana), cooked | 1/3
cup | | Masoor
(whole red lentil), cooked | 1/3
cup | | Masoor
dal (split red lentil), cooked | 1/3
cup | | Matki
(moath beans), cooked | 1/2
cup | | Moong
(whole green gram), cooked | 3/4
cup | | Moong
dal (split green gram), cooked | 1/3
cup | | Moong
dal flour (green gram flour) | 2
tablespoons | | Rajma
(kidney beans), cooked | 2/3
cup | | Red
chana (whole red gram), cooked | 2
tablespoons | | Soya
chunks, cooked | 2/3
cup | | Soya
flour | 1/3 cup
| | Soya granules,
cooked | 1/2
cup | | Soyabean,
cooked | 1/3
cup | | Toovar
(arhar) dal, cooked | 1/3
cup | | Urad
dal (split black gram), cooked | 1/3
cup | | Vaal
(field beans), cooked | 2/3
cup | | | |
| 3.
| Vegetables
| Top
| | | | Each
item in this list contains approximately 25 calories, 5 grams of carbohydrates,
1 gram of protein and a trace of fat. All the foods in this list have been listed
alphabetically and each ingredient can be substituted with another ingredient
in this list. | | |
| Name
| Exchange
| | Asparagus,
chopped | 1/2
cup | | Baby
corn | 4
Nos | | Beetroot,
chopped | 3/4
cup | | Bhindi
(ladies fingers), chopped | 1
cup | | Bottle
gourd (lauki/ doodhi), chopped | 2
cups | | Brinjals
(baingan), chopped | 1
cup | | Broccoli,
grated | 1
cup | | Cabbage,
chopped | 1
cup | | Capsicum,
chopped | 1
cup | | Carrot,
chopped | 1/3
cup | | Cauliflower,
grated | 1
cup | | Celery
stalks, chopped | 1¼
cup | | Cluster
beans (gavarfali), chopped | 1½
cup | | Chawli
(cow pea) leaves, chopped | 1
cup | | Coriander
leaves, chopped | 2
cups | | Cucumber,
chopped | 1
1/3 cup | | Dill
(shepu), chopped | 3
cups | | Drumstick,
chopped | 1¼
cup | | Fenugreek
(methi) leaves, chopped | 2
cups | | French
beans, chopped | 1
cups | | Green
peas | 1/4
cup | | Kand
(purple yam), chopped * | 1/4
cup | | Karela
(bitter gourd), sliced | 1
cup | | Lettuce,
chopped | 3/4
cup | | Mushrooms,
chopped | 1¼
cup | | Onion,
chopped | 1/3
cup | | Papdi
beans, chopped | 2/3
cup | | Potato,
chopped * | 1/4
cup | | Radish
(mooli) leaves, chopped | 2
cups | | Red
pumpkin (kaddu), chopped | 1
cup | | Spinach
(palak), chopped | 1
cup | | Spring
onions, chopped | 1
cup | | Suran
(yam), chopped * | 1/4
cup | | Sweet
corn, whole (raw) | 3/4
cup | | Sweet
potato, chopped * | 2
tablespoons | | Tendli,
chopped | 1
cup | | Tomato,
chopped | 3/4
cup | | Turai
(ridge gourd), chopped | 2
cups | | |
* Foods to consumed in restricted amounts. | |
|
| 4.
| Fruits
| Top
| | | | Each
item in this list contains approximately 40 calories, 10 grams of carbohydrate,
1 gram of protein and zero gram of fat. All the foods in this list have been listed
alphabetically and each ingredient can be substituted with another ingredient
in this list. | | |
| Name
| Exchange
| | Apple,
chopped | 1/2
cup | | Banana,
chopped * | 1/8
cup | | Black
jamun | 7 Nos
| | Cherry, chopped
| 1/3 cup
| | Chickoo,
chopped * | 1/3
cup | | Custard
apple * | 1/4
cup | | Grapes,
medium * | 1/3
cup | | Guava,
chopped | 1/2
cup | | Mango,
chopped * | 1/3
cup | | Muskmelon
(kharbooja), chopped | 1½
cups | | Orange,
segmented | 1/2
cup | | Papaya,
chopped | 1 cup
| | Peach, chopped
| 2/3 cup
| | Pears, chopped
| 2/3 cup
| | Pineapple,
chopped | 1/2
cup | | Plum,
sliced | 1/2
cup | | Pomegranate
(anar) | 1/2
cup | | Strawberries,
quartered | 3/4
cup | | Sweet
lime, segmented | 1/2
cup | | Watermelon
(tarbuj), chopped | 1½
cups | | White
jamun | 3 Nos
| | |
* Foods to be consumed in restricted amounts. |
| |
| 5.
| Milk
| Top
| | | | Each
item in this list contains approximately 80 calories, 12 grams of carbohydrate,
8 grams of protein and a trace of fat. All the ingredients in this list have been
arranged alphabetically and each ingredient can be substituted with another ingredient
in this list. | | |
| Name
| Exchange
| | Cheese,
shredded * | 1/4
cup | | Low
fat milk | 1
cup | | Low
fat curds | 1
cup | | Low
fat paneer, chopped | 1/4
cup | | |
* Foods to be consumed in restricted amounts. |
| |
| 6.
| Fat
| Top
| | | | Each
item in this list contains approximately 45 calories, no carbohydrate, no protein
and 5 grams of fat and each ingredient can be substituted with another ingredient
in this list. | | |
| Name
| Exchange
| | Butter
* | 1 teaspoon
| | Oil / Ghee
* | 1 teaspoon
| | |
* Foods to be consumed in restricted amounts. |
| |
| 7.
| Meat
| Top
| | | |
Lean meat (white meat) contains approximately 55 calories,
no carbohydrates, 7 grams of protein and 3 grams of fat whereas high fat meat
(red meat) contains approximately 100 calories, no carbohydrates, 7 grams of protein
and 8 grams of fat.
As we deal only with vegetarian foods we have not given
the values for the meat list. You can consult your doctor or nutritionist about
it. | |
