Food Exchange Guide for a Diabetic Menu: Food Lists & Portion Charts

Arguably the most important part of treating type 2 diabetes is following a diet that works to control blood sugar and healthy body weight. 

The food exchange system is a tool recommended by the American Diabetes Association that provides people with guidance on how to customize effective diets to their personal preferences and cravings (1). 

How the Food Exchange System Works 

The principle of the exchange system is to group together foods with similar qualities that may provide the same nutritional value when exchanged for one another. There are 6 main categories that each have their own serving size guidelines. Each of the food choices in a category are accompanied by a predetermined portion size that meets an exchange option. 

For example: 

The ‘starch’ category includes food items with predetermined serving sizes that add up to 80 calories, 15 grams of carbohydrates and 3 grams of protein. One-half cup shredded wheat,  1/3 cup rice, and ¼ cup baked beans all are examples of food choices in the starch category with the same nutritional value. 

The amount of food in a serving size varies between many of the food items, however these are already measured out for you in many of the diabetic exchange lists. 

Instead of adding up the macronutrients in each item you eat, you count your daily number of food exchanges in each category.

By using the food exchange system, you are able to track and calculate: 

• Calories 
• Carbs 
• Protein 
• Fat 

The concept of an exchange system allows you to have flexibility in your diet while maintaining consistent high-quality balanced nutrition.  

Is the Food Exchange System Right For You? 

Food exchange is a great option for people who want to personalize their diet while  limiting that amount of individual macronutrient calculations required on a daily basis.  

How to Start a Diet Using the Food Exchange System

Each day everyone should eat a certain amount of protein, fat, and grams of carbohydrates. 

To calculate your daily macronutrient needs use our calorie and carbohydrate calculator below. 

Because everyone’s needs are different, you should talk with a doctor or registered dietitian if you’re diabetic or have pre-diabetes to make sure your personalized daily nutrition goals are on point.  One of these diabetes educators can give you your personalized daily goal exchanges for each category. Alternatively, you can calculate it yourself based on your daily macronutrient goals.

Then use the food exchange categories and lists as described below in your daily meal planning. 

What happens when a food isn’t on the list? You can add it to your own personalized list by measuring out the amount of food that matches the serving size nutritional values in each respective category. 

Food Exchange Categories 

1. Protein 
1. Very Lean Protein
2. Lean Protein
3. Medium-Fat Protein
4. High-Fat Protein
2. Milk 
1. Skim 
2. Low-Fat 
3. Whole
3. Fruits
4. Vegetables
5. Starches 
6. Fats
   
   

Food Exchange Nutrition Facts by Category 

Food Exchange Lists for Meal Planning 

All of these values are taken from the diabetic exchange list created in accordance with the American Diabetes Association (2). 

Starches 

Lean Protein 

Medium-Fat Protein 

High-Fat Protein 

Vegetables 

Most raw veggies have a serving size of 1 cup and most cooked vegetables have a 1/2 cup. 

Fruit 

Skim Milk Products 

Low Fat Milk Products 

Whole Milk 

Unsaturated Fats 

Saturated Fats 

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.