Diabetic Exchange List: Everything You Need To Know
The word “diet” has become synonymous with limiting your food intake. But it is more about eating healthily given your current state. The diabetic exchange diet is one of the most lenient diets that a lot of people who are suffering from diabetes can use to improve their well-being. For those who want to have a healthier lifestyle, the diabetic exchange diet offers lasting, sustainable, and tailored solutions.
What is the diabetic exchange diet?
This program is extremely simple. You don’t have to micromanage what you eat daily. Instead, you just have to familiarize yourself with the basics of the food groups.
Your dietician will give you a list of foods grouped together based on their food type. You can ask your dietician to add some foods that are readily available to you or ones that are already in your previous diet. This can make the transition far easier.
Benefits of diabetic exchange list
1. Variations in your meals
This diet plan focuses on how much you eat a certain food group. You don’t have to micromanage the things you eat. Instead, you should be focusing more on the amount of food you eat. This allows you to eat more of the food you like while also being in a healthy diet.
2. Easier management of cooking plans
Unlike other fad diets such as intermittent fasting, the diabetic exchange diet offers a diet plan that is more similar to regular meals.
This means that you don’t have to make huge adjustments to enjoy its health benefits. You also don’t have to wait a certain amount of time or let yourself be hungry just to become healthier.
3. Steady blood sugar level
Perhaps the most important benefit of this diet plan comes with the easier management of your blood sugar level. Since you are maintaining a certain intake of carbohydrates every meal, you can freely eat anything you want as long as it is on the list.
4. No calorie counting
Counting your calories is important for people who want to lose some weight. This is because the only effective method of shedding off some stored fat is to burn more calories than you’re taking in. That means every time you eat, you need to be aware of how long you’re going to exercise.
With the diabetic exchange diet, you don’t need to count your calories every meal because everything has been planned ahead of time. As long as you’re eating the right serving size as prescribed by the list, you will maintain a certain calorie intake.
Food Groups
The diabetic exchange diet is divided into seven food groups. These are chosen based on the similarities in the nutrients they provide.
1. Bread or starches
2. Fruits and Fruit Juices
3. Milk, Yogurt, and Dairy-like foods
4. Non-Starchy Vegetables
5. Sweets, Desserts, and Other Carbohydrates
6. Meats and Meat Substitutes
7. Fats
How to use the diabetic exchange list
The process for this diet plan is simple. You need to visit a certified dietician so they can give you your basic meals. You’re free to choose which food you like best in the group.
You don’t have to worry about variation. The diabetic exchange list allows you to swap the foods and give you recommendations on the serving size so your nutritional intake will be the same.
While you can swap different foods within the same group at any time, you need to pay attention to the serving size. For example, a 1/2 cup of pasta is equal to 1/3 cup of white rice. So, if you want to have rice today instead of pasta, make sure that you only eat 1/3 serving.
The idea behind this is that you’re exchanging a certain food in your meal plan with something that has comparable nutritional value. Therefore, you can enjoy different types of food without the need to constantly ask your dietician if you’re allowed to eat certain food.
This also eliminates the need to continuously count your calorie intake, which is extremely helpful for people who want a diet but don’t want to do math every time they eat.
Diabetic Exchange Diet FAQs
Do I have to exercise while on a diet?
Being on a diet is one step to being healthy. However, you still need to stay active to get the full benefits of this diet. While not completely necessary, it can help your body become more fit.
Having an exercise plan may also mean that you need more carbohydrates to make your muscles leaner. Talk to your dietician if you plan on exercising so that they can recommend an increased amount of food for certain food groups.
Why are there vegetables under the bread or starches?
The ones under the vegetable list are those that don’t have too much starch. Starchy vegetables like corn, potatoes, or peas are classified under the first group, bread or starches, because of their high protein and carbohydrate contents.
This also applies to other foods. For example, cheese and butter can be classified under meat because of their high protein and fat levels. That’s why it’s important to always check the list so you won’t be serving two foods that are in the same food group.
Where can I find the list?
There is a comprehensive list designed by the American Diabetes Association and the American Dietetic Association that lists all the common American foods and their corresponding servings within the same food group.
Your dietician will most likely give you a copy of the list themselves. But you can also bring a copy of the diabetic exchange diet list [https://diabetesed.net/page/_files/THE-DIABETIC-EXCHANGE-LIST.pdf] to confirm if it is the same as your personalized plan.
Do I still have to monitor my sugar level while on a diet?
Yes, you need to continuously monitor your sugar level, even if you’re on a diet. Aside from checking whether the method is effective, you can also check if there are some abnormalities that require medical attention. It’s advised that you check your cholesterol and blood lipid at least once a year to monitor your health.
Final Thoughts
Getting the right diet is essential for you. This includes finding the one that will make you healthier while also ensuring that you maintain the lifestyle that you want. With the leniency of the diabetic exchange diet, this can be the answer for people who want to get healthier but don’t want to stick to a strict diet.