A diabetes exchange system is designed to allow any diabetic to monitor and also control the amount of carbohydrates, protein, fat and also calories and cholesterol that they are putting into their body with their diet.
If you begin taking note of a new successful diabetes exchange system you will find that you are easily able to control weight levels and maintain better control of your blood sugar levels to maintain an overall healthier lifestyle.
It is recommended that you speak to a diabetic nutritionist to develop the best exchange system for you to work off.
What is a diabetes exchange system?
A diabetes exchange system will divide up food into 6 different areas. It measures the food that you consume into serving size to evaluate the results. To better understand where certain foods fit on this list it is recommended that you look at the comprehensive food chart below.
The six exchange groups
Foods are grouped together as they have roughly the same amount of calories in carbohydrates, protein and fat that they contain. Ideally, your daily food plan should contain food from all 6 groups
- Starches and breads
- Meats and meat substitute
- Vegetables (please see my in depth look at the best vegetables for diabetics here)
Starches and breads contain approximately 15 grams of carbs, 3 grams of protein, a trace of fat and 80 calories.
Meat and meat substitute contains approximately 7 grams of protein. The amount of fat and calories varies as this category is broken down into very lean meat, lean meat, medium-fat meat and very high-fat meat.
Vegetables contain about 5 grams of carbs, 2 grams of protein, 0 fat and 25 calories. They also have 2-3 grams of fibre
Fruit contains approximately 15 grams of carbs and 60 calories and 2 grams of fibre
Milk contains approximately 12 grams of carbs and 8 grams of protein. The fat content will vary and is broken down into very low fat, low fat and whole milk.
Fats are subdivided into monounsaturated, polyunsaturated and saturated fats. Each serving has 5 grams of fat and 45 calories.
Within any of the above listed groups you can exchange one food serving for another.
The food list
I have not contained any of the individual food on this list. For a comprehensive breakdown of the foods contained in each of these groups please go here.
Whatever diet you find, stick to it!
It is my belief that no matter what sort of diet you opt for – whether it is carb counting or a diabetes exchange system you need to find something and stick to it. So many people try a new diet for a few weeks and then give up and go back to there bad old ways. I find keeping an eye on calories is the best thing that works for me. Some people like the Atkins low carbs diet while others go for the cave man or paleo diet. Please click on the links to learn more about each of those diets and how they related to diabetes.
You can combine an exchange system with carb counting
Carb counting is a very good way to manage your diabetes diet. You can still count carbs while you have a diabetes exchange system in place as well. Please see my blog post of carb counting here.
If you don’t know where to start, start here…
If you are struggling to manage your weight or stick to a healthy eating plan and you find that a diabetes exchange system is too complicated I would recommend that you think seriously about buying this eBook. It was written by a 5 star chef who was diagnosed with type 2 diabetes sometime ago. Initially the chef did not cope well and fell into depression. It was only after doctors told him that they would have to amputate his leg did he turn his life around. This all started with the award winning recipes that he constructed to turn his type 2 diabetes around. He did this so successfully that after a few months his type 2 diabetes went into full remission. This is a great book to have if you are a type 1 or type 2 diabetic or even if you have gestational diabetes.
This is another method for monitoring your diet and keeping better control of your weight and blood sugar levels. Please see the above link for a comprehensive breakdown of the food that comes under the 6 sub-food groups. The main point of finding a successful diabetes diet is to find one and stick to it. I highly recommend that you check out the eBook that I have recommended above. As a final thought to a healthy lifestyle you should also be exercising at least 4 times per week for a minimum of 30 minutes.
Please get in touch with me below to let me know how much success you have had with a diabetes exchange system.