Food Exchange Lists*
Use the Food Exchange lists below to follow your meal plan. Always consult your
diabetes care team before making any changes to your meal plan. Click on one of
the main food groups below to see lists of foods that have the same amount of carbohydrates.
When you are planning a meal, you can substitute any food on the list for another
on the same list.
Examples include: bread; matzoh; tortillas; cereals; rice; beans;
vegetables such as potatoes and corn.
Examples include: fresh cherries, grapes, and watermelon; canned
pears; dried apples; applesauce; fruit cocktail; raisins; orange juice.
Examples include: fat-free, 1%, 2%, and whole milk; evaporated
milk; buttermilk; plain yogurt; kefir.
desserts, and other carbohydrates
Examples include: cake; cookies; fruit spreads; granola bars; honey;
hummus; ice cream; potato chips; spaghetti sauce; frozen yogurt.
Examples include: artichokes; asparagus; canned tomatoes; celery;
salad greens; sauerkraut; water chestnuts.
Meat and meat substitutes
Examples include: beef, pork, lamb, and veal; poultry; fish and
shellfish; egg whites; cheese; sandwich meats; tofu.
Examples include: avocado; mayonnaise; salad dressing; nuts and
seeds; oil; olives; butter and margarine; peanut butter; coconut; lard.
Examples include: fat-free mayonnaise; fat-free salad dressing;
salsa; sugar-free candy and gum; catsup and mustard; coffee and tea; cooking wine.
Examples include: bean, split pea, tomato, and chicken noodle soups;
tuna and chicken salad; frozen dinners.
Examples include: burritos with beef; chicken nuggets; grilled
chicken sandwiches; French fries; hamburgers; hot dogs; pizza.
*The Exchange Lists are the basis of a meal planning system designed by a committee
of the American Diabetes Association and The American Dietetic Association. While
designed primarily for people with diabetes and others who must follow special meal
plans, the Exchange Lists are based on principles of good nutrition that apply to
everyone. Copyright © 2008 by the American Diabetes Association and The American
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