The quiz is multiple choice. Please choose the single best answer to each question. At the end of the quiz, your score will display. All rights reserved. What Causes Autoimmune Diabetes? Who Is At Risk? What about foods without labels? First introduced in by the American Dietetic Association now known as the Academy of Nutrition and Dietetics as a publication titled Exchange Lists for Meal Planning , the carb exchange method has undergone several iterations.
The paper was updated to reflect "evidence-based nutrition recommendations for individuals with diabetes, as well as changes in the food marketplace and the eating patterns of Americans," according to the ADA. The exchange lists are designed to be used by anyone who has worked with a dietitian or other medical professional to develop an eating plan based on his or her ideal intake of carbohydrates and other nutrients. Using the lists allows for a great deal of flexibility in meal planning, which can be especially welcome when it's necessary to eat within specific dietary limits.
According to the ADA, more than foods are included in the current exchange lists, which has been designed to reflect key recommendations for diabetes. This plan also recommends increasing certain healthy foods in the diet including fruits, vegetables, whole grains, legumes, low-fat dairy products, lean meats, and unsaturated fats.
Within each category are lists of specific foods that have around the same amounts of carbohydrate, protein, fat, and calories per serving, as illustrated in this chart:. Along with the six main food categories, the exchange method includes two additional lists:. The items on this list are foods and beverages that contain fewer than 20 calories per serving. Many are listed without a specified serving size, meaning they can be eaten in any quantity.
The foods that do have a specific serving size should be limited to two or three servings, ideally spread out throughout the day to prevent a rise in blood sugar. These are foods that do not fit into a single exchange list because they contain more than one food group. For example, a quarter of a inch cheese pizza counts as one medium-fat meat exchange, two starches, and one fat. Before you begin following the exchange method, you'll need to work with a dietitian to determine the specific number of grams of carbohydrate you should eat per day as that varies based on individual circumstances.
The dietitian also will determine ideal parameters for protein, fat, and calories, and provide guidance for making food choices that are high in fiber and other important nutrients, as well as low in sodium and saturated fat.
You will then use this information to determine how many of each type of exchange you should eat each day and at each meal. For example, each carbohydrate exchange is equal to 15 grams of carbohydrate. Therefore, if your goal is to stick to 45 grams of carbohydrate per meal, that would mean you could choose three carb exchanges at each meal.
As already stated, there are more than individual foods on the Diabetic Exchange List. All of these selections have 7 grams of protein; the differences between them will be in the amounts of fat and calories each contains.
As reflected in the chart above, each item listed here contains about five grams of carb, two grams of protein, 25 calories. These and similar vegetables are generally regarded as non-starchy vegetables. Regardless of whether whole, low-fat, or skim, the milk and dairy products listed here have 12 grams of carbohydrate each.
Although the foods on this list do not contain carbs, they are high in fat and calories and should be measured carefully. You can mix, match, and double up on foods however you'd like, as long as you stick to the prescribed number of exchanges and the ideal amount of carb, protein, fat, and calories you should eat each day. Make counting carbs and staying on top of your diabetic meal plan easy with this free carb counting and meal portioning toolkit.
A complete, step by step guide to meal planning and carb counting for beginners. Designed to help you manage your daily carbohydrate intake and get balanced nutrition.
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