Your diabetes diet is a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories. Following your diabetes diet can help you keep your blood sugar level within your target range — and it doesn’t need to be a struggle. Start by meeting with a registered dietitian to learn about the diabetes exchange system.
How the diabetes exchange system works
In the exchange system, foods are grouped into basic types — starches, fruits, milk, meat, etc. Within each group, you’ll see how much you can eat of various foods for the same amount of calories, carbohydrates and other nutrients. You can exchange or trade foods within a group because they’re similar in nutrient content and the manner in which they affect your blood sugar.
Your dietitian will recommend a certain number of daily exchanges from each food group based on your individual needs. Together you’ll decide the best way to spread the exchanges throughout the day. This will help you keep your blood sugar level within your target range.
Use the following exchange lists — adapted from material provided by the American Diabetes Association and the American Dietetic Association — to help you choose appropriate portion sizes and ensure variety in your meal plan.
Contrary to popular belief, having diabetes doesn’t mean that you have to start eating special foods or follow a complicated diabetes diet plan. For most people, having diabetes simply translates into eating a variety of foods in moderate amounts and sticking to regular mealtimes.
This means choosing a diet that emphasizes vegetables, fruits and whole grains. Rather than a restrictive diabetes diet, it’s a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories. In fact, it’s the best eating plan for everyone.
Planning your meals
Your meal plan is an eating guide that helps you:
- Establish a routine for eating meals and snacks at regular times every day
- Choose the healthiest foods in the right amounts at each meal
If you’re already eating good-for-you foods, you may not need to make many changes to keep your blood sugar (glucose) under control. It may simply be a matter of adjusting your portion sizes. If you tend to eat at irregular times, overeat or make poor food choices, ask your doctor for a referral to a registered dietitian. He or she can offer specific tips to help you change your eating habits.
If you need to lose weight or you’re taking diabetes medications or insulin, you may need to follow a more deliberate plan — eating only a recommended number of servings from each food group every day. Your doctor may suggest working with a registered dietitian to tailor your diet based on your health goals, tastes and lifestyle. Together you’ll determine which meal-planning tools might work best for you, such as exchange lists or carbohydrate counting.
Using exchange lists
Your dietitian may recommend using the exchange system, which groups foods into categories — such as starches, fruits, meats and meat substitutes, and fats.
One serving in a group is called an “exchange.” An exchange has about the same amount of carbohydrates, protein, or fat and calories — and the same effect on your blood sugar — as a serving of every other food in the same group. So you can exchange — or trade — half of a medium baked potato (3 ounces) for 1/3 cup of baked beans or 1/2 cup of corn because they’re all one starch serving.
Your dietitian can help you use an exchange list to figure out your daily meal plan. He or she will recommend a certain number of servings from each food group based on your individual needs.
Counting carbohydrates
Carbohydrate counting can be a helpful meal-planning tool, especially if you take diabetes medications or insulin. Eating the same amount of carbohydrates at each meal or snack will keep your blood sugar from going too high or too low throughout the day. If you’re taking insulin, your diabetes educator can teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.
The amount of protein or fat in the meal or snack generally isn’t a factor when determining the insulin dose. However, that doesn’t mean that you can go overboard on low-carbohydrate foods or those that don’t contain carbohydrates, such as meat and fats. These foods slow digestion after a meal or snack, which impacts your blood sugar level. And remember, too many calories and too much fat and cholesterol over the long term may lead to weight gain, heart disease, stroke and other diseases.
Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. Foods with a high glycemic index are associated with greater increases in blood sugar than are foods with a low glycemic index. But low-index foods aren’t necessarily healthier. Foods that are high in fat tend to have lower glycemic index values than do some healthy foods.
If you’re counting carbohydrates, work with your dietitian to learn how to do it properly to meet your specific needs.
Consistency and variety are key
Consistent eating habits can help you control your blood sugar level. Every day try to eat about the same amount of food at about the same time. Include a variety of foods to help meet your nutritional goals. Your dietitian can help you plan a program that meets these guidelines:
| Nutrient | Aim for |
|---|---|
| Carbohydrates | 45% to 65% of daily calories |
| Protein | 15% to 20% of daily calories |
| Fats | 20% to 35% of daily calories |
If you stick to your meal plan and watch your serving sizes, you’ll eat about the same amount of carbohydrates and calories every day. This helps control your blood sugar and your weight. On the flip side, the more you vary what you eat — especially the amount of carbohydrates — the harder it is to control your blood sugar.
Keep your eyes on the prize
Embracing your healthy-eating plan is the best way to keep your blood sugar under control and prevent diabetes complications. And your planned meals and snacks need not be boring. For greater variety, work in your favorite foods and foods you haven’t tried before. Get creative within the guidelines of your healthy-eating plan. Look for inspiration from others who are following a plan — and enjoying the benefits.
Diabetes diet – Starches
One serving (exchange) of a starchy food usually contains 15 grams of carbohydrate, up to 3 grams of protein, up to 1 gram of fat, and 80 calories. Starches in the amounts listed below equal one exchange. Choose whole-grain and low-fat starches as often as you can.
| Type | Food | Serving size |
|---|---|---|
| Bread | ||
| Bagel, large (4 ounces) | 1/4 (1 ounce) | |
| Bread: pumpernickel, rye, unfrosted raisin, white, whole-grain | 1 slice (1 ounce) | |
| Bread, reduced-calorie | 2 slices (1 1/2 ounces) | |
| Chapati, small (6 inches across) | 1 | |
| English muffin | 1/2 | |
| Hamburger bun | 1/2 (1 ounce) | |
| Hot dog bun | 1/2 (1 ounce) | |
| Pancake (4 inches across, 1/4-inch thick) | 1 | |
| Pita (6 inches across) | 1/2 | |
| Tortilla, flour or corn (6 inches across) | 1 | |
| Cereals and grains | ||
| Barley, cooked | 1/3 cup | |
| Bulgur wheat, cooked | 1/2 cup | |
| Cereal: bran, oats, spoon-size shredded wheat, sweetened | 1/2 cup | |
| Cereal, puffed, unfrosted | 1 1/2 cups | |
| Cereal, unsweetened, ready-to-eat | 3/4 cup | |
| Couscous | 1/3 cup | |
| Granola, low-fat or regular | 1/4 cup | |
| Grits, cooked | 1/2 cup | |
| Pasta, cooked | 1/3 cup | |
| Quinoa, cooked | 1/3 cup | |
| Rice, cooked: white, brown | 1/3 cup | |
| Tabbouleh, prepared | 1/2 cup | |
| Wheat germ, dry | 3 tablespoons | |
| Wild rice, cooked | 1/2 cup | |
| Starchy vegetables | ||
| Baked potato with skin | 1/4 large (3 ounces) | |
| Corn | 1/2 cup | |
| Corn on the cob, large | 1/2 cob (5 ounces) | |
| Mashed potato | 1/2 cup | |
| Mixed vegetables with corn, peas or pasta | 1 cup | |
| Parsnips | 1/2 cup | |
| Plantain, ripe | 1/3 cup | |
| Pumpkin, canned | 1 cup | |
| Spaghetti/pasta sauce | 1/2 cup | |
| Squash: acorn, butternut | 1 cup | |
| Succotash | 1/2 cup | |
| Yam or sweet potato, plain | 1/2 cup (4 ounces) | |
| Crackers and snacks | ||
| Animal crackers | 8 | |
| Graham crackers (2 1/2-inch squares) | 3 | |
| Matzo | 3/4 ounce | |
| Melba toast | 4 pieces | |
| Oyster crackers | 20 | |
| Popcorn, low-fat microwave or popped with no added fat | 3 cups | |
| Pretzels | 3/4 ounce | |
| Rice cakes (4 inches across) | 2 | |
| Saltine crackers | 6 | |
| Snack chips, fat-free or baked: tortilla, potato | 15 to 20 (3/4 ounce) | |
Modified with permission from “Choose Your Foods: Exchange Lists for Diabetes,” which is the basis of a meal planning system. © 2008 American Diabetes Association and American Dietetic Association. While designed primarily for people who have diabetes and others who must follow special diets, the exchange lists are based on principles of good nutrition that apply to everyone.
Beans, peas and lentils also are considered starches, but they count as one starch exchange and one lean meat exchange.
| Type | Food | Serving size | Count as |
|---|---|---|---|
| Beans, peas and lentils | |||
| Baked beans | 1/3 cup | 1 starch plus 1 lean meat | |
| Beans, cooked: black, garbanzo, kidney, lima, navy, pinto, white | 1/2 cup | 1 starch plus 1 lean meat | |
| Lentils, cooked: brown, green, yellow | 1/2 cup | 1 starch plus 1 lean meat | |
| Peas, cooked: black-eyed, split, green | 1/2 cup | 1 starch plus 1 lean meat | |
| Refried beans, canned | 1/2 cup | 1 starch plus 1 lean meat | |
Diabetes diet – Fruits
One serving (exchange) of fruit usually contains 15 grams of carbohydrate, no protein or fat, and 60 calories. Fruits in the amounts listed below equal one exchange.
| Type | Food | Serving size |
|---|---|---|
| Fresh fruit | ||
| Apple, small (2 inches across) | 1 (4 ounces) | |
| Apricots | 4 (5 1/2 ounces) | |
| Banana, extra-small | 1 (4 ounces) | |
| Blackberries, blueberries | 3/4 cup | |
| Cantaloupe, honeydew, papaya, cubed | 1 cup (11 ounces) | |
| Cherries | 12 (3 ounces) | |
| Dates | 3 | |
| Figs, medium | 2 (3 1/2 ounces) | |
| Grapefruit, large | 1/2 (11 ounces) | |
| Grapes, small | 17 (3 ounces) | |
| Kiwi | 1 (3 1/2 ounces) | |
| Mango, cubed | 1/2 cup | |
| Nectarine, small | 1 (5 ounces) | |
| Orange, small | 1 (6 1/2 ounces) | |
| Peach, medium | 1 (6 ounces) | |
| Pear, large | 1/2 (4 ounces) | |
| Pineapple, cubed | 3/4 cup | |
| Plums, small | 2 (5 ounces) | |
| Raspberries | 1 cup | |
| Strawberries | 1 1/4 cup | |
| Tangerines, small | 2 (8 ounces) | |
| Watermelon, cubed | 1 1/4 cup (13 1/2 ounces) | |
| Dried fruit | ||
| Apples | 4 rings | |
| Apricots | 8 halves | |
| Blueberries, cherries, cranberries, mixed fruit | 2 tablespoons | |
| Figs | 1 1/2 | |
| Prunes | 3 | |
| Raisins | 2 tablespoons | |
| Canned fruit, unsweetened | ||
| Applesauce, apricots, cherries, peaches, pears, pineapple, plums | 1/2 cup | |
| Grapefruit, mandarin oranges | 3/4 cup | |
| Fruit juice, unsweetened | ||
| Juice: apple, grapefruit, orange, pineapple | 1/2 cup (4 fluid ounces) | |
| Juice: fruit juice blends of 100 percent juice, grape, prune | 1/3 cup (2.7 fluid ounces) | |
Diabetes diet – Milk and yogurt
Milk and yogurt are excellent sources of calcium and protein. One serving (exchange) of milk or yogurt usually contains 12 grams of carbohydrate and 8 grams of protein. Check the product label to see how much fat and how many calories each product contains.
- Fat-free or low-fat milk and yogurt products. One serving contains 0 to 3 grams of fat and 100 calories.
- Reduced-fat milk and yogurt products. One serving contains 5 grams of fat and 120 calories.
- Whole milk and yogurt products. One serving contains 8 grams of fat and 160 calories.
Various types of milk and yogurt may count as slightly different milk and carbohydrate exchanges.
| Type | Food | Serving size | Count as |
|---|---|---|---|
| Fat-free and low-fat milk and yogurt products | |||
| Buttermilk | 1 cup (8 fluid ounces) | 1 fat-free milk | |
| Chocolate milk | 1 cup (8 fluid ounces) | 1 fat-free milk plus 1 carbohydrate | |
| Evaporated milk | 1/2 cup (4 fluid ounces) | 1 fat-free milk | |
| Milk | 1 cup (8 fluid ounces) | 1 fat-free milk | |
| Yogurt, plain or flavored with an artificial sweetener | 2/3 cup (6 ounces) | 1 fat-free milk | |
| Yogurt, low-fat with fruit | 2/3 cup (6 ounces) | 1 fat-free milk plus one carbohydrate | |
| Reduced-fat milk and yogurt products | |||
| Milk | 1 cup (8 fluid ounces) | 1 reduced-fat milk | |
| Soy milk, light | 1 cup (8 fluid ounces) | 1 carbohydrate plus 1/2 fat | |
| Yogurt, plain | 2/3 cup (6 ounces) | 1 reduced-fat milk | |
| Whole milk and yogurt products | |||
| Buttermilk | 1 cup (8 fluid ounces) | 1 whole milk | |
| Chocolate milk | 1 cup (8 fluid ounces) | 1 whole milk plus 1 carbohydrate | |
| Evaporated milk | 1/2 cup (4 fluid ounces) | 1 whole milk | |
| Milk | 1 cup (8 fluid ounces) | 1 whole milk | |
| Soy milk, regular | 1 cup (8 fluid ounces) | 1 carbohydrate plus 1 fat | |
| Yogurt, plain | 1 cup (8 ounces) | 1 whole milk | |
| Other | |||
| Eggnog, made with whole milk | 1/2 cup (4 fluid ounces) | 1 carbohydrate plus 2 fats | |
| Rice drink, fat-free, plain | 1 cup (8 fluid ounces) | 1 carbohydrate | |
| Rice drink, low-fat, flavored | 1 cup (8 fluid ounces) | 2 carbohydrates | |
Diabetes diet – Sweets, desserts and other carbohydrates
Your diabetes diet can include sweets and desserts. Just remember the ground rules:
- Eat sweets and desserts as part of your meal. Your body can’t tell the difference between sugars and starches when you eat them as part of a mixed meal with protein, fats and other nutrients. When you eat sweets and desserts as part of your meal, your blood sugar won’t rise as rapidly.
- Don’t overdo it. Sweets and desserts often lack the vitamins and minerals found in fruits, milk products and other carbohydrates.
- Eat sugar-free or low-carb candy with caution. The sweetening agents in sugar-free or low-carb candy still contain calories and must be counted in your daily totals. These foods may be high in fat, too.
Here’s a guide to common sweets, desserts and other carbohydrates. Remember to count the exchanges in these products as part of your daily allowance. It’s also a good idea to talk to your dietitian about how to fit these foods into your meal plan.
| Type | Food | Serving size | Count as |
|---|---|---|---|
| Beverages | |||
| Energy drink | 1 can (8.3 fluid ounces) | 2 carbohydrates | |
| Hot chocolate, regular | 1 envelope added to 1 cup (8 fluid ounces) water | 1 carbohydrate plus 1 fat | |
| Hot chocolate, sugar-free or light | 1 envelope added to 1 cup (8 fluid ounces) water | 1 carbohydrate | |
| Lemonade | 1 cup (8 fluid ounces) | 2 carbohydrates | |
| Soda, regular | 1 can (12 fluid ounces) | 2 1/2 carbohydrates | |
| Sports drink | 1 cup (8 fluid ounces) | 1 carbohydrate | |
| Brownies, cake and cookies | |||
| Angel food cake, unfrosted | 1/12 of cake (2 ounces) | 2 carbohydrates | |
| Brownie, small, unfrosted | 1 1/4-inch square, 7/8-inch thick (1 ounce) | 1 carbohydrate plus 1 fat | |
| Cake, frosted | 2-inch square (2 ounces) | 2 carbohydrates plus 1 fat | |
| Cake, unfrosted | 2-inch square (1 ounce) | 1 carbohydrate plus 1 fat | |
| Chocolate chip cookies | 2 (2 1/4 inches across) | 1 carbohydrate plus 2 fats | |
| Cupcake, small, frosted | 1 (1 3/4 ounces) | 2 carbohydrates plus 1 to 1 1/2 fats | |
| Gingersnap cookies | 3 | 1 carbohydrate | |
| Vanilla wafers | 5 | 1 carbohydrate plus 1 fat | |
| Pie and pudding | |||
| Fruit pie, commercially prepared, two crusts | 1/6 of 8-inch pie | 3 carbohydrates plus 2 fats | |
| Pudding, regular, made with reduced-fat milk | 1/2 cup (4 ounces) | 2 carbohydrates | |
| Pudding, sugar-free or sugar- and fat-free, made with fat-free milk | 1/2 cup (4 ounces) | 1 carbohydrate | |
| Pumpkin pie | 1/8 of 8-inch pie | 1 1/2 carbohydrates plus 1 1/2 fat | |
| Doughnuts, muffins and sweet breads | |||
| Banana nut bread | 1-inch slice (1 ounce) | 2 carbohydrates plus 1 fat | |
| Cake doughnut, medium, plain | 1 (1 1/2 ounces) | 1 1/2 carbohydrates plus 2 fats | |
| Doughnut, glazed | 1 (2 ounces) | 2 carbohydrates plus 2 fats | |
| Muffin, large | 1/4 (1 ounce) | 1 carbohydrate plus 1/2 fat | |
| Sweet roll | 1 (2 1/2 ounces) | 2 1/2 carbohydrates plus 2 fats | |
| Ice cream and other frozen desserts | |||
| Frozen pops | 1 | 1/2 carbohydrate | |
| Frozen yogurt, fat-free | 1/3 cup | 1 carbohydrate | |
| Frozen yogurt, regular | 1/2 cup | 1 carbohydrate plus 0-1 fat | |
| Fruit juice bar, 100 percent juice | 1 (3 ounces) | 1 carbohydrate | |
| Ice cream, fat-free | 1/2 cup | 1 1/2 carbohydrates | |
| Ice cream, light or no sugar added | 1/2 cup | 1 carbohydrate plus 1 fat | |
| Ice cream, regular | 1/2 cup | 1 carbohydrate plus 2 fats | |
| Sherbet, sorbet | 1/2 cup | 2 carbohydrates | |
| Candy | |||
| Candy bar, chocolate and peanut | 2 “fun-size” bars (1 ounce) | 1 1/2 carbohydrates plus 1 1/2 fats | |
| Chocolate “kisses” | 5 pieces | 1 carbohydrate plus 1 fat | |
| Hard candy | 3 pieces | 1 carbohydrate | |
| Spreads and syrups | |||
| Chocolate syrup | 2 tablespoons (1 ounce) | 2 carbohydrates | |
| Fruit spreads, 100 percent fruit | 1 1/2 tablespoons (3/4 ounce) | 1 carbohydrate | |
| Honey | 1 tablespoon (1/2 ounce) | 1 carbohydrate | |
| Jam or jelly, regular | 1 tablespoon (1/2 ounce) | 1 carbohydrate | |
| Pancake syrup, light | 2 tablespoons (1 ounce) | 1 carbohydrate | |
| Pancake syrup, regular | 1 tablespoon (1/2 ounce) | 1 carbohydrate | |
Diabetes diet – Nonstarchy vegetables
Vegetables come in many shapes and sizes. Nonstarchy vegetables contain small amounts of carbohydrate and calories, but they pack an important nutritional punch.
One serving (exchange) of a nonstarchy vegetable usually contains 5 grams of carbohydrate, 2 grams of protein, no fat and only 25 calories. For the vegetables listed below, one exchange equals 1/2 cup cooked vegetables or vegetable juice, or 1 cup raw vegetables.
If you eat 1 1/2 cups or more of cooked vegetables or 3 cups or more of raw vegetables in a meal, count them as one carbohydrate exchange.
- Amaranth
- Artichoke
- Artichoke hearts
- Asparagus
- Baby corn
- Bamboo shoots
- Beans: green, Italian, wax
- Bean sprouts
- Beets
- Borscht
- Broccoli
- Brussels sprouts
- Cabbage: bok choy, Chinese, green
- Carrots
- Cauliflower
- Celery
- Chayote
- Cucumber
- Eggplant
- Green onions or scallions
- Greens: collard, kale, mustard, turnip
- Jicama
- Kohlrabi
- Leeks
- Mixed vegetables without corn, peas or pasta
- Mung bean sprouts
- Mushrooms
- Okra
- Onions
- Oriental radish or daikon
- Pea pods
- Peppers, all varieties
- Radishes
- Rutabaga
- Sauerkraut
- Soybean sprouts
- Spinach
- Sugar snap peas
- Summer squash
- Swiss chard
- Tomato: raw, canned, sauce, juice
- Turnips
- Vegetable juice cocktail
- Water chestnuts
- Zucchini
Diabetes diet – Meat and meat substitutes
Most meats and meat substitutes are good sources of protein. One serving (exchange) of meat or meat substitute usually contains 7 grams of protein. Check the product label to see how much fat and how many calories each product contains.
- Lean meat. One serving contains 0 to 3 grams of fat and 45 calories.
- Medium-fat meat. One serving contains 4 to 7 grams of fat and 75 calories.
- High-fat meat. One serving contains 8 or more grams of fat and 100 calories.
Meats and meat substitutes in the amounts listed below equal one exchange.
| Type | Food | Serving size |
|---|---|---|
| Lean meat and meat substitutes | ||
| Beef, select or choice, trimmed of fat: ground round, roast, round, sirloin, tenderloin | 1 ounce | |
| Beef jerky | 1/2 ounce | |
| Cheese, 3 or less grams of fat per ounce | 1 ounce | |
| Cottage cheese, fat-free, low-fat or regular | 1/4 cup | |
| Egg substitutes, plain | 1/4 cup | |
| Egg whites | 2 | |
| Fish, fresh or frozen: catfish, cod, flounder, haddock, halibut, orange roughy, salmon, tilapia, trout, tuna | 1 ounce | |
| Herring, smoked | 1 ounce | |
| Hot dog, 3 or less grams of fat per ounce (Note: May be high in carbohydrate.) | 1 | |
| Lamb: roast, chop, leg | 1 ounce | |
| Luncheon meat, 3 or less grams of fat per ounce: chipped beef, deli thin-sliced meats, turkey ham, turkey kielbasa, turkey pastrami | 1 ounce | |
| Oysters, medium, fresh or frozen | 6 | |
| Pork, lean: Canadian bacon, chop, ham, tenderloin | 1 ounce | |
| Poultry without skin: chicken, Cornish hen, duck, goose, turkey | 1 ounce | |
| Sardines, canned | 2 small | |
| Shellfish: clams, crab, imitation shellfish, lobster, scallops, shrimp | 1 ounce | |
| Tuna, canned in water or oil, drained | 1 ounce | |
| Veal: loin chop, roast | 1 ounce | |
| Wild game: buffalo, ostrich, rabbit, venison | 1 ounce | |
| Medium-fat meat and meat substitutes | ||
| Beef: corned beef, ground beef, meatloaf, prime rib, short ribs, tongue | 1 ounce | |
| Cheese, 4 to 7 grams of fat per ounce: feta, mozzarella, pasteurized processed cheese spread, reduced-fat cheeses, string | 1 ounce | |
| Eggs (limit to 3 a week) | 1 | |
| Fish, fried | 1 ounce | |
| Lamb: ground, rib roast | 1 ounce | |
| Pork: cutlet, shoulder roast | 1 ounce | |
| Poultry: chicken with skin, dove, fried chicken, ground turkey, pheasant, wild duck or goose | 1 ounce | |
| Ricotta cheese | 1/4 cup (2 ounces) | |
| Sausage, 4 to 7 grams of fat per ounce | 1 ounce | |
| Soy-based “bacon” strips | 3 | |
| Veal, cutlet, no breading | 1 ounce | |
| High-fat meats and meat substitutes | ||
| Bacon, pork | 2 slices (1 ounce each before cooking) | |
| Bacon, turkey | 3 slices (1/2 ounce each before cooking) | |
| Cheese, regular: American, bleu, Brie, cheddar, hard goat, Monterey Jack, queso, Swiss | 1 ounce | |
| Hot dog, regular: beef, chicken, pork, turkey or combination | 1 (Note: Count an additional fat exchange plus the meat exchange.) | |
| Luncheon meat, 8 or more grams of fat per ounce: bologna, pastrami, hard salami | 1 ounce | |
| Pork: ground, sausage, spareribs | 1 ounce | |
| Sausage, 8 or more grams of fat per ounce: bratwurst, chorizo, Italian, knockwurst, Polish, smoked, summer | 1 ounce | |
- Choose lean meat when you can. It’s lower in saturated fat, cholesterol and calories.
- Weigh the meat after cooking and after removing bone, skin and excess fat. A 3-ounce portion of cooked meat is equal to about 4 ounces of raw meat. A 3-ounce portion of cooked meat is about the size of a deck of cards.
- Roast, broil or grill meat on a rack that allows fat to drain off the meat. If you must fry foods, use a nonstick frying pan and nonstick vegetable spray.
- If you use fats in cooking, count them as part of your daily fat allowance. If you use starches such as flour, batter, crackers, bread-crumbs or cereal to prepare meat dishes, count them as part of your daily starch allowance. Three tablespoons of one of these starches is 15 grams, or one carbohydrate exchange.
Many plant-based proteins also serve as meat substitutes, although they may count as more than one exchange. Check the food label for details.
| Food | Serving size | Count as |
|---|---|---|
| Baked beans | 1/3 cup | 1 starch plus 1 lean meat |
| Beans, cooked: black, garbanzo, kidney, lima, navy, pinto, white | 1/2 cup | 1 starch plus 1 lean meat |
| Edamame | 1/2 cup | 1/2 carbohydrate plus 1 lean meat |
| Hummus | 1/3 cup | 1 carbohydrate plus 1 medium-fat meat |
| Lentils, cooked: brown, green, yellow | 1/2 cup | 1 starch plus 1 lean meat |
| Peanut butter | 1 tablespoon | 1 high-fat meat |
| Peas, cooked: black-eyed, split, green | 1/2 cup | 1 starch plus 1 lean meat |
| Refried beans, canned | 1/2 cup | 1 starch plus 1 lean meat |
| Soy-based “chicken” nuggets | 2 (1 1/2 ounces) | 1/2 carbohydrate plus 1 medium-fat meat |
| Soy-based hot dog | 1 (1 1/2 ounces) | 1/2 carbohydrate plus 1 lean meat |
| Soy-based “sausage” patties | 1 (1 1/2 ounces) | 1 medium-fat meat |
| Soy burger | 1 (3 ounces) | 1/2 carbohydrate plus 2 lean meats |
| Soy nuts, unsalted | 1 1/2 tablespoons (3/4 ounce) | 1/2 carbohydrate plus 1 medium-fat meat |
| Tempeh | 1/4 cup | 1 medium-fat meat |
| Tofu, light | 1/2 cup (4 ounces) | 1 lean meat |
| Tofu, regular | 1/2 cup (4 ounces) | 1 medium-fat meat |
Diabetes Diet – Fats
Fats come in various types. Unsaturated fats — including monounsaturated fats and polyunsaturated fats — are healthy if eaten in small amounts. But saturated fats and trans fats can increase your risk of heart disease.
No matter which type of fat you choose, one fat exchange equals 5 grams of fat and 45 calories. Fats in the amounts listed below equal one exchange. Remember to include any fats you use for cooking as part of your daily fat allowance.
- All fats are high in calories, so limit serving sizes.
- Choose monounsaturated or polyunsaturated fats. Limit saturated fats and trans fats.
- Choose regular soft margarines that list liquid oil as the first ingredient, or choose reduced-calorie margarines made with liquid oil that list water as the first ingredient.
- Fat-free spreads and dressings may be lower in calories, especially if you limit your serving size. Check the labels of fat-free products to see how many calories they contain. If you’re not sure how to use fat-free products in your meal plan, ask your dietitian.
| Type | Food | Serving size |
|---|---|---|
| Monounsaturated fats | ||
| Almonds | 6 | |
| Avocado | 2 tablespoons (1 ounce) | |
| Brazil nuts | 2 | |
| Cashews | 6 | |
| Filberts (hazelnuts) | 5 | |
| Macadamia nuts | 3 | |
| Nut butters, trans fat-free: almond butter, cashew butter, peanut butter (smooth or crunchy) | 1 1/2 teaspoon | |
| Oil: canola, olive, peanut | 1 teaspoon (5 milliliters) | |
| Olives, black | 8 large | |
| Olives, green with pimento | 10 large | |
| Peanuts | 10 | |
| Pecans | 4 halves | |
| Pistachios | 16 | |
| Polyunsaturated fats | ||
| Margarine, low-fat spread, 30 percent to 50 percent vegetable oil, trans fat-free | 1 tablespoon | |
| Margarine, trans fat-free: stick, tub, squeeze | 1 teaspoon | |
| Mayonnaise, reduced-fat | 1 tablespoon | |
| Mayonnaise, regular | 1 teaspoon | |
| Mayonnaise-style salad dressing, reduced-fat | 1 tablespoon | |
| Mayonnaise-style salad dressing, regular | 2 teaspoons | |
| Oil: corn, cottonseed, flaxseed, grape seed, safflower, soybean, sunflower | 1 teaspoon (5 milliliters) | |
| Pine nuts | 1 tablespoon | |
| Salad dressing, reduced-fat | 2 tablespoons (30 milliliters) | |
| Salad dressing, regular | 1 tablespoon (15 milliliters) | |
| Seeds: flaxseed, pumpkin, sesame, sunflower | 1 tablespoon | |
| Tahini (sesame paste) | 2 teaspoons | |
| Walnuts | 4 halves | |
| Saturated fats | ||
| Bacon, cooked, regular or turkey | 1 slice | |
| Butter, reduced-fat | 1 tablespoon | |
| Butter, stick | 1 teaspoon | |
| Butter, whipped | 2 teaspoons | |
| Coconut, shredded | 2 tablespoons | |
| Cream: half-and-half, whipped | 2 tablespoons (30 milliliters) | |
| Cream, heavy | 1 tablespoon (15 milliliters) | |
| Cream, light | 1 1/2 tablespoons (23 milliliters) | |
| Cream cheese, reduced-fat | 1 1/2 tablespoons | |
| Cream cheese, regular | 1 tablespoon | |
| Oil: coconut, palm, palm kernel | 1 teaspoon (5 milliliters) | |
| Shortening or lard | 1 teaspoon (5 milliliters) | |
| Sour cream, reduced-fat | 3 tablespoons | |
| Sour cream, regular | 2 tablespoons | |
Diabetes Diet – Free foods
Some products in the diabetes exchange system are considered free foods. What counts as free? Any food or drink that has less than 20 calories and 5 grams or less of carbohydrate per serving.
Enjoy the free foods listed below in any moderate amount as often as you’d like.
| Type | Food |
|---|---|
| Beverages | |
| Bouillon, broth, consomme | |
| Club soda | |
| Coffee, unsweetened or with sugar substitute | |
| Diet soda, sugar-free | |
| Drink mixes, sugar-free | |
| Flavored water, carbohydrate-free | |
| Tea, unsweetened or with sugar substitute | |
| Tonic water, sugar-free | |
| Water: plain, carbonated, mineral | |
| Condiments | |
| Horseradish | |
| Lemon juice | |
| Mustard | |
| Vinegar | |
| Seasonings | |
| Cooking spray | |
| Cooking wine | |
| Flavored extracts: almond, peppermint, vanilla | |
| Garlic | |
| Herbs | |
| Hot pepper sauce | |
| Pimento | |
| Spices | |
| Worcestershire sauce | |
| Other | |
| Gelatin, sugar-free or unflavored | |
| Gum | |
| Salad greens | |
| Type | Food | Serving size |
|---|---|---|
| Condiments | ||
| Barbecue sauce | 2 teaspoons | |
| Cream cheese, fat-free | 1 tablespoon (1/2 ounce) | |
| Creamer, liquid nondairy | 1 tablespoon | |
| Creamer, powdered nondairy | 2 teaspoons | |
| Dill pickles | 1 1/2 medium | |
| Gherkin pickles | 3/4 ounce | |
| Honey mustard | 1 tablespoon | |
| Jam or jelly, light or no sugar added | 2 teaspoons | |
| Ketchup | 1 tablespoon | |
| Margarine spread, fat-free | 1 tablespoon | |
| Margarine spread, reduced-fat | 1 teaspoon | |
| Mayonnaise, fat-free | 1 tablespoon | |
| Mayonnaise, reduced-fat | 1 teaspoon | |
| Mayonnaise-style salad dressing, fat-free | 1 tablespoon | |
| Mayonnaise-style salad dressing, reduced-fat | 1 teaspoon | |
| Miso | 1 1/2 teaspoons | |
| Parmesan cheese, freshly grated | 1 tablespoon | |
| Pickle relish | 1 tablespoon | |
| Salad dressing, fat-free or low-fat | 1 tablespoon (15 milliliters) | |
| Salad dressing, fat-free Italian | 2 tablespoons (30 milliliters) | |
| Salsa | 1/4 cup | |
| Sour cream, fat-free or reduced-fat | 1 tablespoon | |
| Soy sauce, regular or light | 1 tablespoon | |
| Sweet and sour sauce | 2 teaspoons | |
| Sweet chili sauce | 2 teaspoons | |
| Syrup, sugar-free | 2 tablespoons | |
| Taco sauce | 1 tablespoon | |
| Fruits and vegetables | ||
| Carrots, cauliflower or green beans, cooked | 1/4 cup | |
| Cranberries, sweetened with sugar substitute | 1/2 cup | |
| Cucumber, sliced | 1/2 cup | |
| Rhubarb, sweetened with sugar substitute | 1/2 cup | |
| Other | ||
| Cocoa powder, unsweetened | 1 tablespoon | |
| Hard candy, regular or sugar-free | 1 piece | |