Your Diabetic Exchanges Should Not Get Mixed Up!
Diabetes is a disease in which meal planning and the correct amount of calorie intake plays a very important role. Having food at the same time and the same quantity are some important measures one should take to keep the blood glucose levels under control. Diabetic exchanges in brief, mean a smart way to plan your meal.

Through the knowledge of diabetic exchanges, one can learn the estimated amount of carbohydrates, protein and fats which come with each of your food serving. Now the question arise what free foods are? What to take, when and how much, are some questions to be aware of by every diabetic. All categories of foods have different measurements of exchanges which go in this format in which one exchange means:
  • 3 oz of cooked meat and 4 oz of uncooked or raw meat
  • 1/2 cup of cooked cereal, grain and pasta and one ounce of bread product
  • 1/2 cup cooked, one cup raw and ½ cup juice
  • One cup milk or 8 oz
  • 1/2 banana, one orange

As far as calorie count on one exchange is concerned, an average count can be presented which would again vary from size, cooked, uncooked, saturated and skimmed.

  • Meat 55 calories on lower side, 75 calories in medium, and 100 calories is the highest.
  • Starches and bread 80 calories
  • Vegetables 25 calories
  • Fruits 60 calories
  • Milk 90 calories
  • Fats - 45 calories.

Free foods include lettuce, spinach, cabbage, cucumber, sugar free soda, black tea or coffee, sugar free gelatin which contain less than 20 calories which a person can have without any restriction as they are filling and have lesser calories at the same time.

Nowadays most of the products have a food pyramid mentioned on the back side, where the calorie count and other details of dosage are mentioned for the awareness of the consumers. The key point is maintaining moderation. Do not skip meals or try to save or compensate your exchanges for something else as everything has a recommended dosage and one should go by that to get desired results. Still, a dietician’s recommendation is required as this is just information.

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