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 [Karela]	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

Food Exchange List

List 1 - Cereal Exchange

30 gm provide: Carbohydrate 20 gm, Protein 2 gm

List 2 - Fat Exchange

50 gm Calories; Fat 5.5 gm

List 3 - Milk & Milk Products

50 Calories; Protein 2.5 gm

List 4 - Vegetable Exchange

50 Calories; Carbohydrate 10 gm

List 5 - Fruit Exchange

50 Calories; Carbohydrate 10 gm

List 6 - Legume and Pulse Exchange

30 gm provide: Carbohydrate 15 gm, Protein 6 gm

List 7 - Flesh Food Exchange

70 Calories; Protein 10 gm

List 8 - Vegetable Exchange

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

Drinks*

Fast Food*

Cakes & Pastries*

Desserts*

Sweets*

Beverages**