Food exchange gives the freedom of choice to Diabetics. Instead of being tied to strict a diet plan , patients can exercise their own descretion while keeping blood sugar levels still under tabs. But for this patients must be informed about the structure of their diet.
Foods within a same food group can be exchanged with each other only in varying quantities and still give similar calories / carbohydrates or proteins etc. Depending on the food group.
For example 30gms (1/4th Banana) = 75 gms (1 small) apple = 30 gms ( 3pcs) Dates = 90 gms ( 1 small) orange all of these give 10 gms of Carbohydrates and approx. 50 Calories.
Zero calory foods
Carbohydrate and calorie content of these vegetables are neglidgible and they may be used in any quantity. ( But watch out for visible and added fats like oil , ghee, butter or cream added during preparation of these items)
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Leafy Vegetables
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Other Vegetables
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Amaranth ( Chaulai) |
Ash gourd |
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Bathua |
Bitter gourd ( Karela) |
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Brussel Sprouts |
Brinjal |
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Cabbage |
Cucumber |
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Celery |
Cauliflower |
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Coriander leaves ( Dhania) |
Cho-cho |
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Curry leaves ( kada patta) |
Drumstick |
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Fenugreek leaves ( methi saag) |
French beans |
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Lettuce ( salaad) |
Knoll-khol |
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Mint ( pudina) |
Lady’s fingers |
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Rape leaves ( Sarson) |
Mango green |
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Spinach ( Palak) |
Onion stalks |
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Soya leaves |
Parwal |
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Plantain flower |
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Pumpkin |
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Radish |
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Rhubarb stalks |
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Snake gourd ( Tori) |
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Tinda |
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Turnip ( shalgam) |
Vegetable Exchange
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Vegetables
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Quantity (gms)
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Carbohydrate gms
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calories k Cal |
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Root Vegetables
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Beetroot |
75 |
10 |
50 |
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Carrot |
105 |
10 |
50 |
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Colocasia |
45 |
10 |
50 |
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Onion ( big) |
90 |
10 |
50 |
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Onion (small) |
75 |
10 |
50 |
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Potato |
45 |
10 |
50 |
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Sweet potato |
30 |
10 |
50 |
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Tapioca |
30 |
10 |
50 |
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Yam (elephant) |
60 |
10 |
50 |
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Yam |
45 |
10 |
50 |
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Other Vegetables
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Artichoke |
60 |
10 |
50 |
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Broad Beans |
90 |
10 |
50 |
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Cluster Beans |
90 |
10 |
50 |
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Double Beans |
50 |
10 |
50 |
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Jack tender ( kathal) |
105 |
10 |
50 |
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Jackfruit seeds |
30 |
10 |
50 |
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Peas |
45 |
10 |
50 |
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Plantain green |
75 |
10 |
50 |
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Water chestnut (Singhara) |
45 |
10 |
50 |
Fruit Exchange
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Fruits
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Quantity (gms)
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Number or size
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Carbohydrate gms
|
calories k Cal
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Amla |
90 |
20 medium |
10 |
50 |
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Apple |
75 |
1 small |
10 |
50 |
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Banana |
30 |
¼ medium |
10 |
50 |
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Cape gooseberry ( rasbhari) |
150 |
40 small |
10 |
50 |
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Cashew fruit |
90 |
2 small |
10 |
50 |
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Custard apple ( Sharifa) |
50 |
¼ |
10 |
50 |
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Dates |
30 |
3 |
10 |
50 |
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Figs |
135 |
6 medium |
10 |
50 |
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Grapes |
105 |
20 |
10 |
50 |
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Grape fruit |
150 |
½ |
10 |
50 |
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Guava |
100 |
1 medium |
10 |
50 |
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Jackfruit |
60 |
3 medium pieces |
10 |
50 |
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Jambu fruits |
50 |
10 big |
10 |
50 |
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Lemon or lime |
90 |
1 medium |
10 |
50 |
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Loquat |
105 |
6 big |
10 |
50 |
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Mango |
70 |
1 small |
10 |
50 |
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Melon |
270 |
¼ medium |
10 |
50 |
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|
90 |
1 small |
10 |
50 |
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Papaya |
120 |
2 medium |
10 |
50 |
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Peach |
135 |
1 medium |
10 |
50 |
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Pear |
90 |
1 medium |
10 |
50 |
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Pineapple |
90 |
1 ½ slice round |
10 |
50 |
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|
120 |
4 medium |
10 |
50 |
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Pomegranate ( Anaar) |
75 |
1 small |
10 |
50 |
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Sapota |
50 |
One |
10 |
50 |
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Strawberry |
105 |
40 small |
10 |
50 |
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Sweet Lime ( Mosambi) |
150 |
1 medium |
10 |
50 |
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Tomato |
240 |
4 medium |
10 |
50 |
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Watermelon |
175 |
¼ small |
10 |
50 |