There are six standard exchange lists:

Carb:                                     No Carb:

Starches/Grains                  Non-Starchy Vegetables

Fruits                                     Meats

Milk                                        Fats

For vegetarians, we have included Dal/Beans as a separate group. One exchange of Dal/Beans replaces 1 exchange of Meats and 1 exchange of Starches/Grains. 

Good nutrition is eating a wide variety of foods from each of the main food groups.  Your meal plan is designed as a guide to help you meet your health needs.

Food, exercise, and medicine are all important ways to care for your health.  Food contains three major nutrients: carbohydrate, protein, and fat.  Of these, carbohydrates raise the blood glucose levels the most.

To control your blood sugar:

• Try to eat meals and snacks at the same time each day
• Avoid skipping meals
• Eat about every 4-5 hours
• Food weights and measure are taken after it has been cooked.

Exchange List Starch & Breads

This group includes grains and starchy vegetables. Consider choosing products which are whole grains with higher fiber value.

Sample Traditional Foods

Cooking Notes: 

¼ Cup of uncooked pasta yields ½ cup Cooked Pasta
1 Cup of Atta (Wheat, Bajra, Jowar, Corn) Yields 5 Roti/Chapati
1/3 cup of batter yields one 10" Dosa
¼ cup of batter yields one Idli
3 Tablespoon of rice yields 1/3 cup Rice
3 Tablespoon of cracked wheat, oats yield ½ cup serving

Exchange List Fruits

Sample Traditional Foods

Exchange List Milk and Milk Substitutes

An exchange is one cup (8oz) of milk or 3/4 cup (6 oz) yogurt. For weight loss and lowering cholesterol, it should be low fat or skim milk. Avoid using sweetened or flavored varieties.

Sample Traditional Foods

Exchange List Dal Beans Pulses

This Group can be used as a substitute for meats and cheese. Each exchange contains both carbohydrate and protein. Each is counted as one exchange of 'Starch/Grains’, and one exchange of ‘Meats/Proteins’. Portions are measured already cooked.

Sample Traditional Foods

Cooking notes

In general, ¾ cup of dried beans will yield 2 cups of cooked dense beans equaling 4 servings.

3 Tablespoon of beans (Cholay, Rajma, Urad) yields 1/3 cup Dense Dal
2 Tablespoon of lentils (Masoor) yields 1/3 cup Dense Dal

Exchange List Meats/Proteins

Meat and protein exchanges are listed in 1-ounce equivalents. A 3-ounce portion (deck of cards) equals 3 exchanges.

Sample Traditional Foods

Paneer, 1% milk: ¼ cup

Tandoori Chicken: 1 oz

Ground Meat Kabob: 1 oz

Oysters: 6

Sardines: 2

Egg: 1

Tempeh: ¼ cup

Tofu: 2oz

Exchange List Non-Starchy Vegetables

Non-starchy vegetables generally have fewer calories and carbohydrates. Portions are usually ½ cooked or 1 cup raw.

Sample Traditional Foods

Artichoke, hearts

Bamboo shoots

Bean Sprouts (Mung)

Beets (Chukandar)

Bottle Gourd (Lauki)

Cauliflower (Gobi)

Cluster Beans (Guvar)

Dill (Suva Bhaji)

Drumsticks (Surgavo)

Eggplant (Brinjal)

Fengugreek Leaves (Methi)

Karela (Bittermelon)

Kandkoda (Golkandra)

Kholrabi

Okra (Lady’s Fingers)

Parwar

Ridge Gourd (Torai or Turia)

Spinach (Palak)

Taro Leaves, Roots

Turnip

Water Chestnuts

Watercress

Zucchini

Exchange List Fats and Oils

Fats are found in nuts, cooking oils and cooking fats. The nuts also have some protein but should be considered here as a Fat Exchange

Sample Traditional Foods

Adapted from:

www.indiacurry.com/diabetes/diabetesexchange.htm

https://dtuc.ucsf.edu/pdgs/FoodLists.pdf

Patel C, Denny M. Cultural foods and renal diets: a multilingual guide for renal patients,

Section II. Council on Renal Nutrition of Northern California. NKF. Second ed. 1997.