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CHD RISK

Diabetic Diet – Food Exchange List

List 1 – Cereal Exchange

30 gm provide : Carbohydrate 20 gm, Protein 2 gm

Cereals

Household Measures

Wt[gm]/Vol

Calories

Rice

300 gms uncooked

100

Wheat flour

300 gms uncooked

100

Dalia

½ katori cooked

300 gms uncooked

100

Sago

300 gms uncooked

100

White flour

300 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

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.

44 gms

100

Poha

½ katori

100

Upma

½ Katori

44 gms

100

Dosa ordinary

120

1 katori – volume 150 ml

List 2 – Fat Exchange

50 Calories; Fat 5.5 gm

Fats

Household Measures

Wt[gm]

Calories

Butter

1½ teaspoon

7.5

Ghee

1 teaspoon

5.5

Hydrogenated fat (Vanaspati)

1 teaspoon

5.5

Oil (Coconut, Mustard, Sunflower, Corn, Groundnut, Cotton seed, Til, Plam)

1 teaspoon

5.5

Cashewnuts

Groundnuts, roasted

Walnuts

7.5

Pistachio

7.5

Almonds

7.5

List 3 – Milk and Milk Products

50 Calories; Protein 2.6 gm

Milk & Milk Products

Household Measures

Wt / Vol

Calories

Curd

2/3 glass

105 gm5

Butter Milk

3 glasses

375 ml

Cheese

1 ice cube

15 gm

Milk (Buffalo)

1/3 glass

45 ml

Milk (Cow)

2/3 glass

90 ml

Milk, Skimmed*

1 glass

130 ml

Milk, Skimmed, powder*

15 gm

Coffee Nescage+75 ml milk (without sugar)

Filter Coffee+75 ml milk (without sugar)

Tea+75 ml milk (without sugar)

Khoya

15 gm

1 medium glass 150 ml
*provides 5 gm protein

List 4 – Vegetable Exchange

50 Calories; Carbohydrate 10 gm

Vegetables

Household Measures

Wt/Vol

Calories

Beetroot (Chukander)

Carrot

1-2 No.

105

Colocasia (arbi)

Onion (bit)

1 No.

Onion (small)

2 No.

Potato

½ No.

Sweet potato

Tapioca

Yam (Zimikand)

Broad beans

Cluster beans

Double beans

Jack, Tender

105

Jackfruit seeds

Leeks

Peas

Singhara

Sambar

¼ katori

35 ml

Cooked vegetable

½ katori

1 katori : volume 150 ml

List 5 – Fruit Exchange

50 Calories; Carbohydrate 10 gm

Fruits

Size/No.

Wt(gm)

Calories

Apple

1 small

Amla

20 medium

Banana

½ medium

Cashew fruit

2 medium

Custard apple

Dates

Figs

6 medium

135

Grapes

105

Grape fruit

½ big

150

Jack fruit

3 medium pieces

Mango

1 small

Melon

¼ medium

270

Orange

1 small

Lemon

1 medium

Papaya

2 medium

120

Peach

1 medium

135

Pear

1 medium

Plums

4 medium

120

Pineapple

11/2 slices (round)

Strawberry

105

Sweet lime

1 medium

150

Tomato

4 medium

240

Water melon

¼ small

175

List 6 – Laegume and Pulse Exchange

30 gm Provide : Carbohydrate 15 gm, Protein 6 gm

Pulse (uncooked)

Household Measures

Wt /vol

Calories

Bengal gram

¾ katori cooked

100

Bengal gram, roasted

100

Bengal gram-flour (Beson)

100

Cow gram

1 katori cooked

100

Green gram

1 katori cooked

100

Horse gram

100

Kabuli Channa (white gram)

100

Lentils

¾ katori cooked

100

Moth beans

100

Peas, dried

1 katori cooked

100

Rajmah (kidney beans)

¾ katori cooked

100

Red gram

¾ katori cooked

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

Liver, sheep

Mutton, muscle

3 piece

Pork

1 slice

Prawn

5-7 pieces

Chicken

1 breast

Crab

120 gm

Beef

1 slice

List 8 – Vegetable Exchange

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

Leafy Vegetables

Other Vegetables

Bitter gourd (Kerala)

Curry leaves

Brinjal

Onion stalks

Amaranth

Fenugreek leaves

Cauliflower

Pumpkin

Bathu

Lettuce

Cucumber

Radish

Brussles sprouts

Mint

Drumstic

Tinda

Cabbage

Spinach

Frenchbeans

Tomato, Green

Celery

Soya leaves

Ladies finger

Turnip

Coriander leaves

Mango, Green

Drinks

Household Measures

Vol

Calories

Orange juice

1 big glass

200 ml

Tomato juice

1 big glass

200 ml

Apple juice

1 big glass

200 ml

100

Grape juice

1 big glass

200 ml

Mango juice

1 big glass

200 ml

150

Fast Food

Fast food

Household Measures

Wt/Vol

Calories

Soft drink

1 bottle

300 ml

120-135

Potato wafers

50 gm

430

Samosa

40 gm

130

Veg. cutlet

100 gm

140

Vada

150

Cakes & Pastries

Wt (gm)

Calories

Cake plain

50 gm

150

Chocolate cake

50 gm

250

Sponge cake

50 gm

150

Pastry

50 gm

250-400

Desserts

Desserts*

Household Measures

Wt (gm)

Calories

Custard

150 gm

360

Fruit salad

150 gm

150

Fruit salad with cream

150 gm

300

Ice cream

150 gm

380

Carrot halwa

1 medium katori

100 gm

600

Badami halwa

100 gm

570

Sweets

Desserts*

Household Measures

Wt (gm)

Calories

Coconut burfi

25 gm

110

Gulabjamun

25 gm

200

Laddoo

30 gm

160

Rasgulla

150 gm

140

Jam

2 tablespoon

Honey

3 tablespoon

Beverages

Vol

Calories

Beer

150 ml

Wine dry

30 ml

Wine dessert

30 ml

Whisky, brandy, gin, rum

30 ml

Vodka

30 ml

Ginger ale

30 ml

It is better to avoid alcohol. Too much 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 food, 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.