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Food Exchange List

It is better to avoid alcohol. Too much alcohol 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 Cereal Exchange
cholesterol and triglycerides.
Vegetable Exchange

Artificial sweeteners like aspartame and saccharine tablets are Flesh Food Exchange
available. They are safe and may be used in moderate amounts.
Fast Food*

Sweets*
Vegetables mentioned under the List 8 Vegetable Exchange have
negligible calories and may be used whenever desirable.
Fat Exchange
Avoid or restrict foodstuffs high in saturated fat and cholesterol

Fruit Exchange
Avoid sweet foods, jams, chocolates, cakes, sweet cream, which
increase triglyceride levels.
Vegetable Exchange
Bake, roast, boil or steam instead of frying food.

Cakes & Pastries*

Do not replace oil and fat with calories in terms of sweets which when
taken in excess get converted to triglycerides.
Beverages**
* Calorific Values adopted from "Living with Diabetes" by Dr. Sudha

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 Vidhyasagar and Dr. Vinod Krishnan, Kasturba Medical College,
Milk & Milk Products
Manipal.

** What is A Diabetic Diet by Dr. C. Munichoodappa et al. Legume and Pulse Exchange

Drinks*

Desserts*

List 1 - Cereal Exchange

30 gm provide: Carbohydrate 20 gm, Protein 2

gm

Cereals Household Wt/Vol. Calories

Measures

Rice 30 gms 100

uncooked

Wheat 30 gms 100

flour uncooked

Dalia 1/2 katori 30 gms 100

cooked uncooked

Sago 30 gms 100

uncooked

White 30 gms 100

flour uncooked

Bread 2 slices 40 gms 100

Chapati 1.5 44 gms 100

[approx. 5-
6"
diameter]

Jowar 0.5 55 gms 100

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 roti

Ragi 30 gms 100

uncooked

Rice 1 katori 30 gms 100

flakes uncooked

Oat meal 30 gms 100

uncooked

Vermicelli 1/2 katori 30 gms 100

cooked uncooked

Corn 30 gms 100

flakes uncooked

Maize 30 gms 100

dry uncooked

Marie 8 No. 100

biscuit

Monaco 4 No. 100

biscuit

Idlis 2 No. 100

Poha 1/2 katori 100

Upma 1/2 katori 100

Dosa 120
ordinary

1 Katori-volume 150 ml.

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 List 2 - Fat Exchange

50 gm Calories; Fat 5.5 gm

Fats Household Wt. Calories

Measures [gm].

Butter 1 1/2 7.5 50

teaspoon

Ghee 1 teaspoon 5.5 50

Hydrogenated 1 teaspoon 5.5 50

fat
[Vanaspati]

Oil [Coconut, 1 teaspoon 5.5 50

Mustard
Sunflower,
Corn,
Groundnut,
Cotton seed,
Til, Palm]

Cashewnuts 10 50

Groundnuts, 10 50
roasted

Walnuts 7.5 50

Pistachio 7.5 50

Almonds 7.5 50

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 List 3 - Milk & Milk Products

50 Calories; Protein 2.5 gm

Milk & Milk Household Wt./Vol. Calories

Products Measures

Curd 2/3 glass 105 gm 50

Butter Milk 3 glasses 375 ml 50

Cheese 1 ice cube 15 gm 50

Milk 1/3 glass 45 ml 50

[Buffalo]

Milk [Cow] 2/3 glass 90 ml 50

Milk, 1 glass 130 ml 50

Skimmed*

Milk, 15 gm 50
Skimmed,
powder*

Coffee 50
Nescafe+75
ml milk

[without
sugar]

Tea + 75 ml 50
milk

Khoya 15 gm 50

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 1 medium
glass 150
ml

*provides 5
gm protein

List 4 - Vegetable Exchange

50 Calories; Carbohydrate 10 gm

Household Wt.
Vegetables Calories
Measures (gm)

Beetroot
75 50
[Chukander]

Carrot 1-2 No. 105 50

Colocasia
45 50
[arbi]

Onion [big] 1 No. 90 50

Onion
2 No. 75 50
[small]

Potato 1/2 No. 45 50

Sweet
30 50
potato

Tapioca 30 50

Yam

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 [Zimikand] 45 50

Broad
90 50
beans

Cluster
90 50
beans

Double
50 50
beans

Jack,
105 50
Tender

Jackfruit
30 50
seeds

Leeks 60 50

Peas 45 50

Singhara 45 50

35
Sambar 1/4 katori 50
ml

Cooked
1/2 katori 50
vegetable

1 katori: volume 150 ml

List 5 - Fruit Exchange

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 50 Calories; Carbohydrate 10 gm

Fruits Size/No. Wt. Calories

(ml)

Apple 1 small 75 50

Amla 20 90 50
medium

Banana 1/4 30 50
medium

Cashew 2 90 50
fruit medium

Custard 1/4 50 50
apple

Dates 3 30 50

Figs 6 135 50
medium

Grapes 20 105 50

Grape fruit 1/2 big 150 50

Jack fruit 3 60 50
medium
pieces

Mango 1 small 90 50

Melon 1/4 270 50

medium

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 Orange 1 small 90 50

Lemon 1 90 50
medium

Papaya 2 120 50
medium

Peach 1 135 50
medium

Pear 1 90 50
medium

Plums 4 120 50
medium

Pineapple 1 1/2 90 50
slices
(round)

Strawberry 40 105 50

Sweetlime 1 150 50
medium

Tomato 4 240 50
medium

Water 1/4 small 175 50

melon

List 6 - Legume and Pulse Exchange

30 gm provide: Carbohydrate 15 gm, Protein

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 6 gm

Pulse Household Wt. Calories

[uncooked] Measures (gm)

Bengal 3/4 katori 30 100

gram cooked

Bengal 30 100
gram,
roasted

Bengal 30 100
gram-flour
[Besan]

Cow gram 1 katori 30 100

cooked

Horse gram 30 100

Kabuli 30 100
Channa
[white
gram]

Lentils 3/4 katori 30 100

cooked

Moth beans 30 100

Peas, dried 1 katori 30 100

cooked

Rajmah 3/4 katori 60 100

[kidney cooked
beans]

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 Red gram 3/4 katori 30 100
cooked

1 katori-
volume 150
ml

List 7 - Flesh Food Exchange

70 Calories; Protein 10 gm

Flesh Household Wt. Calories

Foods Measures (gm)

Egg Hen 2 No. 100

Fish 1 piece 60 70

Liver, 60 70
sheep

Mutton, 3 piece 60 100

muscle

Pork 1 slice 60 70

Prawn 5-7 pieces 60 70

Chicken 1 breast 60 70

Crab 120 gm 70

Beef 1 slice 60 70

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 List 8 - Vegetable Exchange

These vegetables may be used as desired.

Carbohydrates and calories are negligible

Leafy Vegetables Other Vegetables

Bitter Curry Brinjal Onion

gourd leaves stalks
[Karela]

Amaranth Fenugreek Cauliflower Pumpkin

leaves

Brussels Mint Drumstic Tinda

sprouts

Cabbage Spinach Frenchbeans Tomato,

Green

Coriander Mango,
leaves green

Drinks*

Household Vol. Calories

Measures

Orange 1 big glass 200 30

juice ml.

Tomato 1 big glass 200 30

juice ml

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 Apple 1 big glass 200 100
juice ml

Grape 1 big glass 200 80

juice ml

Mango 1 big glass 200 150

juice ml

Fast Food*

Household Vol. Calories

Measures

Soft drink 1 bottle 300 120-135

ml

Potato 50 430
wafers gm

Samosa 1 40 130
gm

Veg. 1 100 140

cutlet gm

Vada 1 150

Cakes & Pastries*

Wt/vol. Calories

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 Cake plain 50 gm 150

Chocolate 50 gm 250
cake

Sponge 50 gm 150
cake

Pastry 50 gm 250-400

Desserts*

Household Wt/vol. Calories

Measures

Custard 150 360

gm

Fruit 150 150

salad gm

Fruit 150 300

salad gm
with
cream

Icecream 150 380

gm

Carrot 1 medium 100 600

halwa katori gm

Badami 100 570

halwa gm

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 Sweets*

Household Wt/vol. Calories

Measures

Coconut 25 gm 110
burfi

Gulabjamun 25 gm 200

Laddo 30 gm 160

Rasgulla 150 140

gm

Jam 2 80
tablespoon

Honey 2 48
tablespoon

Beverages**

Vol. Calories

Beer 150 65
ml

Wine dry 30 ml 30

Wine 30 ml 40
dessert

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 Whisky, 30 ml 65
brnady, gin,
rum

Vodka 30 ml 65

Ginger ale 30 ml 9

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