Food Exchange List | Suri Diabetic Care Foundation

List 1-Cereal Exchange
30 gm provide:Carbohydrate 20 gm,Protein 2gm

Cereals	Household	Wt/Vol.	Calories
Rice		30 gms uncooked	100
Wheat Flour		30 gms uncooked	100
Dalia	1/2 Bowl 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 Bowl	30 gms uncooked	100
Oat Meal		30 gms uncooked	100
Vermicelli	1/2 Bowl Cooked	30 gms uncooked	100
Corn Flakes		30 gms uncooked	100
Maize Dry		30 gms uncooked	100
Marie Biscuits	8 No.		100
Monaco Biscuits	4 No.		100
Idlis	2 No.		100
Poha	1/2 Bowl		100
Upma	1/2 Bowl		100
Dosa Ordinary	1 Bowl-volume 150ml		120

List 2-Fat Exchange
50 Calories;Fat 5.5 gms

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)	1 Teaspoon	5.5	50
Sunflower,Corn,Groundnut
Cotton seeds,Til,Palm
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 gms

Milk & Milk Products	Household Measures	Wt/Vol.	Calories
Curd	2/3 Glass	105gm	50
Butter Milk	3 Glass	375ml	50
Cheese	1 Ice cube	15gm	50
Milk(Buffallo)	1/3 Glass	45ml	50
Milk(Cow)	2/3 Glass	90ml	50
Milk Skimmed*	1 Glass	130ml	50
Milk Skimmed Powder*		15gm	50
Coffee Nescafe + 75ml Milk (Without Sugar)			50
Filter Coffee + 75ml Milk (Without Sugar)			50
Tea + 75 ml Milk (Without Sugar)		7.5	50
Khoya		15gm	50
1 medium glass 150 ml
*Provide 5 gm Protein

List 4-Vegetable Exchange
50 calories;Carbohyderate 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	1/2 No.	30	50
Tapioca	1/2 No.	30	50
Yam(Zimikand)		45	50
Broad Beans		90	50
Custer 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 Bowl	35 ml	50
Cooked vegetable	1/2 Bowl	35 ml	50
1 Bowl: volume 150ml

List 5-Fruit Exchange
50 calories;Carbohyderate 10 gms

Fruits	Size/No.	Wt(gm)	Calories
Apple	1 Small	5	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	150	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	11/2 Slices(Round)	90	50
Strawberry	40	105	50
Sweet Lime	1 Medium	150	50
Tomato	4 Medium	240	50
Watermelon	1/4 Small	175	50

List 6-Legume And Pulse Exchange
30gm Provide: Carbohyderate 15 gm Protein 6 gm

Pulse (Uncooked)	Household Measures	Wt(gm)	Calories
Bengal gram,roasted	3/4 bowls cooked	30	100
Bengal gram-Flour(Besan)		30	100
Cowgram	1 Bowl Cooked	30	100
Horsegram		30	100
Kabuli Channa (White gram)		30	100
Lentils	3/4 Bowls Cooked	30	100
Moth Beans		30	100
Peas,dried		30	100
Rajmah (Kidney Beans)	3/4 Bowls Cooked	30	100
Red Gram	3/4 Bowls Cooked	30	100
1 Bowl-Volume 150 ml

List 7-Flesh Food Exchange
70 Calories;Protein 10gms

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.Carbohiderates and calories are negligible.

It is better to avoid alchohal.Too much alchohal may be cause low blood sugar by potentiating the effect of insulin or drugs and blocking glucose production in the lever while adding to calories.It can cause increase in cholestrol and triglycerides.
Artificial sweetners like asparten and saccharine tables 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 foodstufs high in saturated fat and cholestrol.
Avoid sweets foods,jams,chocolates,cakes,sweetcream,which increase triglyceride levels.
Bake,roast,boiled 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 triglyceried.
Calorific values adopted from living with diabetes by Dr. Sudha Vidyasagar and Dr. Vinod Krishna Kasturba medical college,Manipal.
What is diabetic diet by Dr. C.MuniChoodappa et al.