We break down everything you need to know about the diabetic exchange list—including what it is and how to use it.
Here’s Everything You Need to Know About the Diabetic Exchange List
If you’re a new diabetic or you struggle to manage your blood sugar, a diabetic exchange diet could help you stay on track. Here’s everything you need to know about this food swap system.
What Are Diabetic Exchanges?
Simply put, diabetic exchanges can help you see how foods fit into your daily meal plan. They make it easier to add variety to your diet while ensuring your blood sugar stays under control. (These rules can also keep blood sugar steady.)
Exchange foods are listed together because they are nutritionally comparable. That is, each measured serving of food on that list has about the same amount of carbohydrate, protein, fat and calories as do the other foods on that list. Therefore, any of those foods can be “exchanged” or traded for another food on the same list. For example, a slice of bread for breakfast could be traded for 1/2 cup of cooked cereal if you preferred. Either would be equal to 1 starch.
However, some foods may not seem to belong to the exchange group to which they have been assigned, such as:
- Many non-meat foods appear as meat exchanges because of their protein and fat levels. Cheese and peanut butter are two common examples.
- Vegetable exchanges do not include all vegetables. For example, vegetables such as lima beans, peas and corn are listed as bread/starch exchanges because of their carbohydrate and protein content.
- To add to the confusion, not all bread/starch exchanges are breads. This group also includes starchy vegetables, cereals, pasta and other grain products.
How Do I Use a Diabetic Exchange List?
First, you’ll need to meet with a registered dietitian nutritionist or a certified diabetes educator to come up with an appropriate meal plan. Then, pick your desired foods from each exchange list, paying close attention to serving size. Here are a few exchanges, as outlined by a committee of the American Diabetes Association and the Academy of Nutrition and Dietetics to get you started. You can view the entire exchange list here.
Diabetic Exchanges for Bread/Starches:
- 1/2 cup cooked cereals
- 1/2 cup cooked pasta
- 1/3 cup cooked rice
- 1/3 cup cooked beans
- 1/2 cup corn
- 1/2 cup mashed potato
- 1 slice bread
- 3 cups plain popcorn
- 6 saltine crackers
Diabetic Exchanges for Meat/Protein:
- Lean:
- 1 oz. lean beef
- 1 oz. lean pork
- 1 oz. chicken, no skin
- 1 oz. fish
- 1/4 cup cottage cheese
- 3 egg whites
- Medium-fat:
- 1 oz. ground beef
- 1 oz. chicken, with skin
- 1 oz. mozzarella cheese
- 1 egg
- 4 oz. tofu
- High-fat:
- 1 oz. beef ribs
- 1 oz. fried fish
- 1 oz. cheddar cheese
- 1 oz. sausage
Diabetic Exchanges for Vegetables:
- 1/2 cup cooked vegetables
- 1 cup raw vegetables
Diabetic Exchanges for Fruits:
- 1 apple
- 1/2 banana
- 3/4 cup blueberries
- 12 cherries
- 1 kiwi
- 15 grapes
- 1 orange
- 3 prunes
Diabetic Exchanges for Milk:
- Skim
- 1 cup skim milk
- 1 cup 1% milk
- 8 oz. plain, nonfat yogurt
- Low-fat
- 1 cup 2% milk
- 8 oz. plain, low-fat yogurt
- Whole
- 1 cup whole milk
- 8 oz. whole milk yogurt
Diabetic Exchanges for Fats:
- 1/8 avocado
- 1 Tbsp. mayonnaise
- 6 almonds
- 1 tsp. butter
- 1 slice bacon
As always, please consult with your dietitian and doctor before starting any kind of diet plan. Then, check out our delicious, diabetic-friendly dinner recipes.
Turkey-Stuffed Bell PeppersThese well-seasoned ground-turkey-stuffed peppers are so tasty, you won’t even miss having real cheddar cheese. Round out the meal with a salad or a side of rice. —Judy Hand-Truitt, Birmingham, Alabama
Tropical Chicken Cauliflower Rice BowlsThis tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, Pennsylvania
Slow-Cooker Pork ChopsIt only takes a few simple ingredients to make these juicy and tender slow-cooker pork chops.
If you're not in the mood to cook, then you can always visit one of the best restaurants for people with diabetes.
Sweet & Tangy Salmon with Green BeansI'm always up for new ways to cook salmon. In this dish, a sweet sauce gives the fish and green beans some down-home barbecue tang. Even our kids love it. —Aliesha Caldwell, Robersonville, North Carolina
Parmesan Chicken with Artichoke HeartsI've liked the chicken and artichoke combo for a long time. Here's my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, Washington
Shrimp Avocado SaladShrimp avocado salad mixes tender shellfish with fresh vegetables for a cool, protein-filled lunch or easy light dinner.
Sheet-Pan Chicken and VeggiesOur sheet-pan chicken and veggies recipe features herby chicken thighs, roasted red potatoes and spinach in one no-muss, no-fuss dish. The best part: Cleanup is a breeze!
Spicy Beef Stir FrySpice up your dinner rotation with our 30-minute beef stir fry recipe. Tender sirloin and crisp veggies meet a fiery coconut-lime sauce for a quick and delicious meal any night of the week.
Pulled Chicken SandwichesI was raised as a southern girl, with the love of barbecue built into my DNA. This slow-cooker diabetic-friendly recipe allows me to enjoy the flavors I grew up eating, while still following a healthy diet. —Heidi Mulholland, Cumming, Georgia
Skillet Pork Chops with Apples & OnionPork chops with apples and onions is a timeless pairing; the combination of the simple ingredients yields a savory entree that's sweet, tart and perfectly saucy.
Ginger Steak Fried RicePerfect for an end-of-the-week meal, this sensational dish comes together quickly with leftover rice. I learned a great tip for the steak recently: Partially freeze it, and it will be easy to cut into thin slices. —Simone Garza, Evansville, Indiana
Italian Hot DishMy husband had a poor perception of healthy food until he tried this beefy casserole. The combination of pasta, oregano, mushrooms and green peppers makes it a favorite healthy pasta recipe in our house. —Theresa Smith, Sheboygan, Wisconsin
Grilled Beef ChimichangasI created this recipe when I didn't have the ingredients for my go-to dish. After making this, it became my new favorite! —Jackie Burns, Kettle Falls, Washington
In-a-Pinch Chicken & SpinachI needed a fast supper while babysitting my grandchild. I used what my daughter-in-law had in the fridge and turned it into what's now one of our favorite chicken and spinach recipes. —Sandra Ellis, Stockbridge, Georgia
Pork Tenderloin StewThis thick and creamy pork tenderloin stew is one that my family requests often. It does an especially good job of warming us up on cold winter days. —Janet Allen, Belleville, Illinois
Tuna Nicoise SaladTuna Nicoise salad is a perfect lunch for a weekend or even to make ahead for the work week. Our recipe is traditional with tuna, tomatoes and beans, but is easily adaptable to suit your tastes.
Peppered Tuna KabobsWhen we barbecue, we like to wow our guests, so dogs and burgers are out! We make tuna skewers topped with salsa—the perfect easy recipe. My five kids like to help me put them together. —Jennifer Ingersoll, Herndon, Virginia
Makeover Turkey Burgers with Peach MayoThe unique fruit and mayo combination puts this burger over the top. You can also substitute nectarines for the peaches. They're both delicious! —Charlene Chambers, Ormond Beach, Florida
Cabbage RollsCall them old-fashioned, but these stuffed cabbage rolls are just as cozy and comforting as they've always been. Once you've got the hang of the rolling technique, you can stuff them with just about anything.
Meaty Slow-Cooked JambalayaThis recipe makes a big batch of delicious, meaty gumbo. Stash some away in the freezer for days you don't feel like cooking. —Diane Smith, Pine Mountain, Georgia
Slow-Cooker Beef BourguignonSlow-cooker beef bourguignon simmers all day so you can enjoy a traditional French dinner tonight.
Marinated Steak & Pepper FajitasThese fajitas are the best, and a much healthier version of the typically pan-fried ones you find in restaurants. I like to serve them in flatbreads instead of tortillas. —Erin Michniacki, Manhattan, Kansas
Asian Turkey Lettuce WrapsThese Asian turkey lettuce wraps combine a saucy turkey-and-rice filling with low-calorie tender lettuce leaves.
Steak San MarinoI'm a busy pastor's wife and mother of three, and this delicious, inexpensive and easy main dish helps my day run smoother! The steak is so tender and flavorful, my kids gobble it up and my husband asks for seconds. —Lael Griess, Hull, Iowa
Chicken with Celery Root PureeCeleriac, or celery root, is a root veggie that combines well with other seasonal ingredients and adds nice texture and flavor to this puree. —Taste Recipes Test Kitchen
West African Peanut StewEven if you don't have the most adventurous palate, West African peanut stew is a dish almost anyone can appreciate. It's a rich, comforting meal for cooler weather, and the ingredients are both familiar and widely available.
Grecian Pasta & Chicken SkilletWe love a homemade meal at the end of the day. But the prep involved? Not so much. My Greek-inspired pasta is lemony, herby and, thankfully, easy. —Roxanne Chan, Albany, California
Cod with Hearty Tomato SauceMy father made up this sweet, flavorful diabetic-friendly recipe for my mother when he took over the cooking. We serve it with whole wheat pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington
Chicken-Stuffed Cubanelle PeppersHere's a different take on traditional stuffed peppers. I substituted chicken for the beef and used Cubanelle peppers in place of the green peppers that are usually featured in such a dish. —Ron Burlingame, Canton, Ohio
Tortilla PieIf you want to breathe new life into taco night, tortilla pie may be the twist you need. Cheesy, zesty and saucy, this Tex-Mex take on lasagna will surely become a household favorite.
Andouille Sausage and PeppersThis tasty sheet pan meal is just what you need when the nights are busy and you have too much to do.
Mediterranean Turkey SkilletOur one-pot Mediterranean turkey skillet recipe, filled with lean ground turkey, a rainbow of vegetables and savory black beans, is a weeknight winner.
Salmon Veggie PacketsI feel the spirit of Julia Child when I make lemon-pepper salmon en papillote (in parchment). It’s the first French recipe I learned, and the delightful little packages are family and diabetic friendly. —Renee Greene, New York, NY
Chicken Salad with GrapesBored with the usual turkey sandwich? This easy chicken salad with grapes recipe is anything but boring! Shredded rotisserie chicken is dressed in a creamy dressing and tossed with juicy grapes, crunchy celery and chopped pecans.
Chili-Rubbed Steak with Black Bean SaladBusy weeknights don't stop my husband from firing up the grill. This meal-in-one comes together fast. Try it with chimichurri and cotija cheese. —Naylet LaRochelle, Miami, Florida
Caesar Salmon with Roasted Tomatoes & ArtichokesThis is my "go to" recipe for quick dinners, family or guests. It's colorful, healthy, easy to prepare and absolutely delicious. The best part is it only calls for five ingredients! —Mary Hawkes, Prescott, Arizona
Slow-Cooker Pork MedallionsThese slow-cooker pork medallions are a simple, low-prep meal for busy days. Start them before you take the kids for their after-school activities, or yourself for errands, and dinner will be done when you get home.
Chicken Butternut ChiliAt our house, we just love a good comforting, hearty, tomato-based chili with bold flavors! This unique chili is loaded with veggies and flavor. You can also prepare the recipe in the slow cooker. Just add ingredients to the crock and cook over high heat for about 4 hours. —Courtney Stultz, Weir, Kansas
Sausage OrzoSausage and pasta sounds like a rich dish, but using whole wheat orzo and turkey sausage helps lighten it up. This sausage and orzo recipe bursts with summery flavor thanks to the addition of fresh tomato and basil.
Chicken TzatzikiChicken tzatziki is the perfect weeknight dinner, a great staple that's easy to prepare but full of flavor. The creamy cucumber sauce goes with just about anything!
Sausage Asparagus PastaIf you're looking for a super-fast, nourishing dinner you can make on a Tuesday, sausage asparagus pasta might be your new go-to weeknight meal.
Naked Fish TacosThis is one of my husband's all-time favorite diabetic-friendly meals. I've even converted some friends to fish after eating this. I serve it with fresh melon when it's in season to balance the subtle heat of the cabbage mixture. —Elizabeth Bramkamp, Gig Harbor, Washington
Fiery Stuffed PoblanosI love Southwest-inspired cuisine, but the dishes are often unhealthy. As a dietitian, I try to come up with nutritious twists on recipes, which is how my stuffed peppers dish was born. —Amber Massey, Argyle, Texas
Chicken Cordon Bleu PastaFacebook fans of my blog, Chef in Training, inspired me to make this creamy pasta casserole out of ingredients I had on hand. Success! I took the dish for another flavorful spin and added a bit of smoky bacon and toasted bread crumbs. —Nikki Barton, Providence, Utah
Vegetable & Beef Stuffed Red PeppersI love making this stuffed pepper recipe. It's one of the few ways I can get my husband to eat veggies. Make it meatless by replacing the beef with eggplant and adding more vegetables like mushrooms or squash. You can also replace the rice with barley, couscous or even orzo. —Jennifer Zimmerman, Avondale, Arizona
Dirty Rice with Ground BeefDirty rice with ground beef is a departure from the typical chicken liver-centric version, but it's just as tasty. This recipe also cooks in just 30 minutes, quick enough for an improvised weeknight meal.
Next, check out these delicious diabetic pumpkin recipes for fall.
