Here’s Everything You Need to Know About the Diabetic Exchange List
Updated: Nov. 03, 2023
We break down everything you need to know about the diabetic exchange list—including what it is and how to use it.
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 ChopsEveryone will enjoy these fork-tender, slow-cooker pork chops with a creamy, light gravy. Serve with a green vegetable, mashed potatoes and coleslaw or a salad. These are the best slow cooker pork chops. —Sue Bingham, Madisonville, Tennessee
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 SaladThe delicious taste and smooth texture of avocados and the crisp shrimp salad create a heavenly combination. Serve it as a cool and satisfying lunch or a light, quick and easy dinner. —Teri Rasey, Cadillac, Michigan
Skillet Pork Chops with Apples & OnionSimple recipes that land on the table fast are lifesavers. I serve skillet pork chops with veggies and, when my husband lobbies, cornbread stuffing. —Tracey Karst, Ponderay, Idaho
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
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
Power LasagnaWhen my husband and I wanted to live healthier, our first step was to eat more power foods, such as whole grains, fresh veggies and protein. Combined with our love for Italian food, this tasty lasagna is one of the nutritious results.—Jennifer Yaden, Richmond, Kentucky
Braised Pork StewPork tenderloin becomes amazingly tender in this braised stew. It's a fantastic meal for a cold winter night. —Nella Parker, Hersey, Michigan
Asparagus Nicoise SaladI’ve used my Nicoise as an appetizer or a main-dish salad, and it’s a winner every time I put it on the table. Here’s to a colorful, make-ahead salad! Oh, and it's perfect for people with diabetes as well. —Jan Meyer, St. Paul, Minnesota
Slow-Cooker Boeuf BourguignonI’d wanted to make boeuf bourguignon (beef Burgundy) ever since I got one of Julia Child’s cookbooks, but I wanted to find a way to fix it in a slow cooker. My slow-cooker boeuf bourguignon is still rich, hearty and delicious, but there's no need to watch it on the stovetop or in the oven. —Crystal Jo Bruns, Iliff, Colorado
Asian Turkey Lettuce CupsSuch a cool idea for a light lunch or even an appetizer simply served in small lettuce leaves. When I want to make it easier for my kids to eat, I mix it all up with shredded lettuce and serve in a bowl. —Diana Rios, Lytle, Texas
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 of Home Test Kitchen
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 PieMy husband and I enjoy this southwestern take on lasagna because it’s not as dense or heavy as traditional layered dishes made with pasta. Our two daughters enjoy the mild flavor. —Lisa King, Caledonia, Michigan
Cool & Crunchy Chicken SaladWhen the weather sizzles, get your chill on with a cool chicken salad. Mine uses grapes, pecans and celery for that signature crunch. —Sarah Smiley, Bangor, Maine
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
Chicken Tzatziki Cucumber BoatsI’ve tended a garden for decades, and these colorful “boats” made from cucumbers hold my homegrown tomatoes, peas and dill. It’s absolute garden greatness. —Ronna Farley, Rockville, Maryland
Bow Ties with Sausage & AsparagusWe love asparagus, so I look for ways to go green. This pasta dish comes together fast on hectic nights and makes wonderful leftovers. —Carol Suto, Liverpool, New York
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 StroganoffI enjoy beef Stroganoff but wanted a version with chicken. For a French twist, I added ham, Swiss and Dijon. It quickly became a family favorite that's diabetic-friendly too. —Jeanne Holt, Mendota Heights, Minnesota
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
