Food Exchange List

 

 

It is better to avoid alcohol. Too much alcohol may cause low blood sugar by potentiating the effect of insulin or drugs and blocking glucose production in the liver while adding to calories. It can cause increase in cholesterol and triglycerides.


Artificial sweeteners like aspartame and saccharine tablets are available. They are safe and may be used in moderate amounts.


Vegetables mentioned under the List 8 Vegetable Exchange have negligible calories and may be used whenever desirable.

Avoid or restrict foodstuffs high in saturated fat and cholesterol

Avoid sweet foods, jams, chocolates, cakes, sweet cream, which increase triglyceride levels.

Bake, roast, boil or steam instead of frying food.

Do not replace oil and fat with calories in terms of sweets which when taken in excess get converted to triglycerides.

* Calorific Values adopted from "Living with Diabetes" by Dr. Sudha Vidhyasagar and Dr. Vinod Krishnan, Kasturba Medical College, Manipal.

** What is A Diabetic Diet by Dr. C. Munichoodappa et al.

 

 

List 1 - Cereal Exchange

30 gm provide: Carbohydrate 20 gm, Protein 2 gm

 

Cereals

Household Measures

Wt/Vol.

Calories

Rice

 

30 gms uncooked

100

Wheat flour

 

30 gms uncooked

100

Dalia

1/2 katori cooked

30 gms uncooked

100

Sago

 

30 gms uncooked

100

White flour

 

30 gms uncooked

100

Bread

2 slices

40 gms

100

Chapati

1.5 [approx. 5-6" diameter]

44 gms

100

Jowar roti

0.5

55 gms

100

Ragi

 

30 gms uncooked

100

Rice flakes

1 katori

30 gms uncooked

100

Oat meal

 

30 gms uncooked

100

Vermicelli

1/2 katori cooked

30 gms uncooked

100

Corn flakes

 

30 gms uncooked

100

Maize dry

 

30 gms uncooked

100

Marie biscuit

8 No.

 

100

Monaco biscuit

4 No.

 

100

Idlis

2 No.

 

100

Poha

1/2 katori

 

100

Upma

1/2 katori

 

100

Dosa ordinary

   

120

1 Katori-volume 150 ml.

   

 

List 2 - Fat Exchange

50 gm Calories; Fat 5.5 gm

 

Fats

Household Measures

Wt.[gm].

Calories

Butter

1 1/2 teaspoon

7.5

50

Ghee

1 teaspoon

5.5

50

Hydrogenated fat [Vanaspati]

1 teaspoon

5.5

50

Oil [Coconut, Mustard Sunflower, Corn, Groundnut, Cotton seed, Til, Palm]

1 teaspoon

5.5

50

Cashewnuts

 

10

50

Groundnuts, roasted

 

10

50

Walnuts

 

7.5

50

Pistachio

 

7.5

50

Almonds

 

7.5

50

 

List 3 - Milk & Milk Products

50 Calories; Protein 2.5 gm

 

Milk & Milk Products

Household Measures

Wt./Vol.

Calories

Curd

2/3 glass

105 gm

50

Butter Milk

3 glasses

375 ml

50

Cheese

1 ice cube

15 gm

50

Milk [Buffalo]

1/3 glass

45 ml

50

Milk [Cow]

2/3 glass

90 ml

50

Milk, Skimmed*

1 glass

130 ml

50

Milk, Skimmed, powder*

 

15 gm

50

Coffee Nescafe+75 ml milk

 

 

50

[without sugar]

 

 

 

Tea + 75 ml milk

 

 

50

Khoya

 

15 gm

50

1 medium glass 150 ml

 

 

 

*provides 5 gm protein

 

 

 

 

List 4 - Vegetable Exchange

50 Calories; Carbohydrate 10 gm

 

Vegetables

Household Measures

Wt. (gm)

Calories

Beetroot [Chukander]

 

75

50

Carrot

1-2 No.

105

50

Colocasia [arbi]

 

45

50

Onion [big]

1 No.

90

50

Onion [small]

2 No.

75

50

Potato

1/2 No.

45

50

Sweet potato

 

30

50

Tapioca

 

30

50

Yam [Zimikand]

 

45

50

Broad beans

 

90

50

Cluster beans

 

90

50

Double beans

 

50

50

Jack, Tender

 

105

50

Jackfruit seeds

 

30

50

Leeks

 

60

50

Peas

 

45

50

Singhara

 

45

50

Sambar

1/4 katori

35 ml

50

Cooked vegetable

1/2 katori

 

50

1 katori: volume 150 ml

 

 

 

List 5 - Fruit Exchange

50 Calories; Carbohydrate 10 gm

 

Fruits

Size/No.

Wt. (ml)

Calories

Apple

1 small

75

50

Amla

20 medium

90

50

Banana

1/4 medium

30

50

Cashew fruit

2 medium

90

50

Custard apple

1/4

50

50

Dates

3

30

50

Figs

6 medium

135

50

Grapes

20

105

50

Grape fruit

1/2 big

150

50

Jack fruit

3 medium pieces

60

50

Mango

1 small

90

50

Melon

1/4 medium

270

50

Orange

1 small

90

50

Lemon

1 medium

90

50

Papaya

2 medium

120

50

Peach

1 medium

135

50

Pear

1 medium

90

50

Plums

4 medium

120

50

Pineapple

1 1/2 slices (round)

90

50

Strawberry

40

105

50

Sweetlime

1 medium

150

50

Tomato

4 medium

240

50

Water melon

1/4 small

175

50

 

List 6 - Legume and Pulse Exchange

30 gm provide: Carbohydrate 15 gm, Protein 6 gm

 

Pulse [uncooked]

Household Measures

Wt. (gm)

Calories

Bengal gram

3/4 katori cooked

30

100

Bengal gram, roasted

 

30

100

Bengal gram-flour [Besan]

 

30

100

Cow gram

1 katori cooked

30

100

Horse gram

 

30

100

Kabuli Channa [white gram]

 

30

100

Lentils

3/4 katori cooked

30

100

Moth beans

 

30

100

Peas, dried

1 katori cooked

30

100

Rajmah [kidney beans]

3/4 katori cooked

60

100

Red gram

3/4 katori cooked

30

100

1 katori-volume 150 ml

 

 

 

 

List 7 - Flesh Food Exchange

70 Calories; Protein 10 gm

 

Flesh Foods

Household Measures

Wt. (gm)

Calories

Egg Hen

2 No.

 

100

Fish

1 piece

60

70

Liver, sheep

 

60

70

Mutton, muscle

3 piece

60

100

Pork

1 slice

60

70

Prawn

5-7 pieces

60

70

Chicken

1 breast

60

70

Crab

120 gm

 

70

Beef

1 slice

60

70

 

List 8 - Vegetable Exchange

These vegetables may be used as desired. Carbohydrates and calories are negligible

 

Leafy Vegetables

Other Vegetables

Bitter gourd [Kerala]

Curry leaves

Brinjal

Onion stalks

Amaranth

Fenugreek leaves

Cauliflower

Pumpkin

Brussels sprouts

Mint

Drumstic

Tinda

Cabbage

Spinach

Frenchbeans

Tomato, Green

Coriander leaves

 

Mango, green

 

 

Drinks*

 

Household Measures

Vol.

Calories

Orange juice

1 big glass

200 ml.

30

Tomato juice

1 big glass

200 ml

30

Apple juice

1 big glass

200 ml

100

Grape juice

1 big glass

200 ml

80

Mango juice

1 big glass

200 ml

150

 

Fast Food*

 

Household Measures

Vol.

Calories

Soft drink

1 bottle

300 ml

120-135

Potato wafers

 

50 gm

430

Samosa

1

40 gm

130

Veg. cutlet

1

100 gm

140

Vada

1

 

150

 

Cakes & Pastries*

 

Wt/vol.

Calories

 

Cake plain

50 gm

150

 

Chocolate cake

50 gm

250

 

Sponge cake

50 gm

150

 

Pastry

50 gm

250-400

 

 

Desserts*

 

Household Measures

Wt/vol.

Calories

Custard

 

150 gm

360

Fruit salad

 

150 gm

150

Fruit salad with cream

 

150 gm

300

Icecream

 

150 gm

380

Carrot halwa

1 medium katori

100 gm

600

Badami halwa

 

100 gm

570

 

Sweets*

 

Household Measures

Wt/vol.

Calories

Coconut burfi

 

25 gm

110

Gulabjamun

 

25 gm

200

Laddo

 

30 gm

160

Rasgulla

 

150 gm

140

Jam

2 tablespoon

 

80

Honey

2 tablespoon

 

48

 

Beverages**

 

 

Vol.

Calories

Beer

 

150 ml

65

Wine dry

 

30 ml

30

Wine dessert

 

30 ml

40

Whisky, brnady, gin, rum

 

30 ml

65

Vodka

 

30 ml

65

Ginger ale

 

30 ml

9