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A guide to common carbohydrate foods and their exchange values

Carbohydrate Exchange List

Women’s and Children’s Hospital

Contents

1 Healthy eating… for everyone!!

2 What’s in our food?

2 What are exchanges?

3 What is the glycemic index?

5 What about sugars?

6 Using this booklet…

7 Food lists

7 Carbohydrate foods7 Breads

8 Breakfast cereals

9 Pasta, rice and grains

10 Fruit (fresh, canned, dried, juice)

12 Starchy vegetables and legumes

13 Milk products

15 Biscuits

16 Snack foods

18 Convenience foods

19 Take away and fast foods

26 Beverages

27 Cooking ingredients

28 Calculating exchanges from a recipe

28 Recipe modifications

29 Free foods

29 Foods containing mostly fat

29 Foods containing mostly protein

30 Vegetables

30 Fruit

30 Nuts and seeds

30 Beverages

31 Flavourings/toppings

31 Seasonings

31 Spreads

31 Miscellaneous

32 Label reading made easy

33 Low blood glucose levels (Hypoglycaemia or 'Hypo')

35 Exercise/sport and diabetes

37 Sick day management

38 Appendix – Information for Health Professionals

Carbohydrate Exchange List page 1

Healthy eating… for everyone!!There is no ‘diet’ for diabetes - it is really just a healthy way of eating, and it is good for the whole family. Healthy eating means including a variety of different foods from the 5 food groups that are high in fibre, low in fat and low in added sugar. The Australian Guide to Healthy Eating (pictured below) is a basic guide to healthy eating for all people.

A healthy eating plan will:

> Help you maintain your blood glucose levels within a healthy range.

> Help you feel fit and healthy.

> Help you grow and develop properly.

Carbohydrate Exchange List Carbohydrate Exchange Listpage 2 page 3

What’s in our food?Nutrients are the building blocks of food. Foods are a mixture of different types of nutrients. A healthy eating plan will provide you with all the nutrients that your body needs.

The major nutrients found in food and drinks are: carbohydrate, fat and protein. Other food components include fibre, vitamins and minerals and water.

Carbohydrate is the most important source of energy for your body. Carbohydrate is found in foods such as bread, cereal, pasta, fruit, milk and even in some vegetables like potatoes. It is also found in sugar foods like soft drink, cordial, jelly and lollies. Carbohydrates are broken down into glucose (a type of sugar) during digestion. Carbohydrates are therefore the only foods that affect your blood glucose levels. Your dietitian will teach you how to count carbohydrates and provide you with a guide of how much carbohydrate to eat to help keep your blood glucose levels within a normal range.

Fat and Oils are found in many foods including full cream dairy foods, fatty meat, nuts, butter, margarine and oils. Eating too much fat can lead to weight gain which may make it harder to control blood glucose levels. However, fats do not directly affect your blood glucose levels so they are not counted as exchanges. Children and teenagers with diabetes can be more prone to elevated blood fats and should therefore limit high saturated fat foods (such as butter, cream, the white fat on meat and many processed foods such as biscuits/chips and takeaways). Small amounts of healthy fats are essential for good health and childhood growth. The best type of fats to choose are polyunsaturated and monounsaturated fats, such as margarine, olive/canola oil, avocado and nuts. Reduced fat dairy foods are encouraged for children over 2 years of age.

Protein is found in foods like meat, chicken, fish, eggs and cheese. Protein is not broken down into glucose so will not affect your blood glucose levels directly. Protein is important because your body uses it for growth and tissue repair. Some protein should be included every day.

Other nutrients:Fibre is found in foods such as vegetables, fruit, wholegrain breads and cereals and legumes (beans, dried peas and lentils). Foods high in fibre often take longer to break down; therefore, choosing higher fibre foods may help control blood glucose levels. A high fibre diet is also important for keeping your bowel healthy and may help prevent some diseases.

Vitamins and Minerals are important for the normal functioning of many body processes. The best way to have a balanced vitamin and mineral intake is to eat a variety of healthy foods, especially fruits and vegetables.

Water is the most common component of the body and is important for good health. Having regular drinks over the day, especially water, will stop you from dehydrating. Including plenty of fluid in a high fibre diet is especially important to help your bowel function properly.

What are exchanges?The exchange system is a way to measure the amount of carbohydrate in foods you eat. An exchange is the amount of food which contains approximately 15 grams of carbohydrate. A dietitian will advise you on the number of exchanges to have over a day to meet your individual needs.

Most people find the exchange system a useful way to regulate carbohydrate intake, especially when first diagnosed with diabetes. Exchanges are a guide to help you maintain the balance between carbohydrate and insulin. This will help you to gain better control of your blood glucose levels. Adjustments can be made to allow an appropriate exchange plan for your lifestyle.

What is the glycemic index?All carbohydrate foods are broken down into glucose and will produce a rise in blood glucose levels when eaten. However, different carbohydrate foods affect blood glucose levels at different rates. The Glycemic Index (GI) of a food indicates how quickly and how high your blood glucose levels rise after eating that food. It applies only to carbohydrate foods. Each section of the exchange booklet indicates lower GI options in the core food groups to help you choose these.

Comparison of blood glucose levels after eating jelly beans and baked beans

Why is GI important?There is a close relationship between GI and diabetes. High GI foods result in higher, more erratic blood glucose levels. Low GI foods help control diabetes as they produce lower, more stable blood glucose levels.

Low GI foods can also make you feel fuller for longer, which can assist in controlling appetite.

How to use GI in your eating planGI is not the only factor to consider when deciding if a food is 'good' or 'bad'. You should also consider:

> The fat content of foods (e.g. potato crisps and chocolate have a low GI but are high in fat).

> The quality of the food – aim to eat a large range of foods, such as breads and cereals, fruits and vegetables, which are high in fibre, vitamins and minerals.

> The amount of food that you eat (e.g. eating a very small amount of a high GI food, such as a slice of watermelon, may not have a large effect on blood glucose levels).

Blood Glucose

Level

Time (hours)

High GI food(e.g. jelly beans)

Low GI food(e.g. baked beans)

> Foods with a high GI produce a fast, high rise in blood glucose levels

> Foods with a low GI produce a slower, lower rise in blood glucose levels

One exchange = approximately 15 grams of carbohydrate

Points to remember about GI and diabetes:

> Aim to include 3 low GI foods throughout the day, ideally one at each meal.

> Try to eat high GI foods with low GI foods whenever possible; this will bring down the average GI of a meal.

> All the carbohydrates you eat do not need to be low GI.


Common carbohydrate foods and their average GI rating

Low GI (<55) Moderate GI (55-70) High GI (>70)

Breads Dense wholegrain/multigrain breads*, fruit loaf*, ‘Low GI’ white breads, sourdough bread*, Country Life low GI gluten free bread, Moores gluten and wheat free yeast free wholegrain bread, tortilla

Wholemeal bread*, hamburger bun, rye bread, croissant, crumpet, pita bread, wheat roti, chapatti, taco shell

White bread*, bagel, most gluten-free bread*, english muffin, baguette, scones

Breakfast cereals All Bran, Guardian, some muesli*, Porridge, Special K, Rice bran, Oat bran, Freedom Foods muesli, Sustain, Vogels Vita Ppro breakfast cereal

Un-toasted muesli, Just Right, Nutri-Grain, Weet-Bix, shredded wheat*, Mini Wheets 5 Grain, Light 'n' Tasty, Sultana Bran

Bran Flakes, Coco-Pops, Puffed Wheat, Rice Bubbles, Cornflakes

Grains Barley, pasta (all types), noodles, semolina, bulgur, buckwheat, pearl barley, doongara cleverrice, pearl couscous

Basmati rice, wild rice, brown rice, couscous, cornmeal, polenta, arborio rice, gnocchi

Calrose rice, jasmine rice, sushi rice, rice cakes, corn thins, tapioca, millet, gluten-free pasta made from corn, rice or maize*

Legumes Beans (most types – kidney, soy, baked), split peas, chick peas, lentils

Broad beans

Starchy vegetables Sweet corn, taro, parsnip, some potatoes (unpeeled* boiled carisma, nadine)

Sweet potato, pumpkin Other potatoes, (i.e. desiree, pontiac, sebago)

Fruit Grapefruit, peach, apricot, apple, pear, plum, orange, grapes, banana, mango, dates, fruit juice, tinned fruit in juice

Sultanas, paw paw, raisins, pineapple, cherries

Watermelon, rockmelon

Dairy foods Milk, yoghurt, custard, ice cream, soy milk

Condensed milk Rice milk

Snack foods or treats

Oatmeal, Arnott’s Full O’Fruit, Arnott’s Spicy Fruit Roll, Arnott’s Snack Right, Ryvita with grains, Vita-Weat, most homemade cakes, muffins, slices, biscuits etc, dense wholegrain museli bars*

Digestives, shredded wheatmeal, milk arrowroot, Jatz, Ryvita, commercially made cakes/muffins*

Morning coffee, water crackers, sao, lamingtons, rice crakers, burger rings, pretzels, roll-ups, commercially made cupcakes/cakes

Key: * = GI may vary depending on brand/varieties

The GI symbol

Some food packages will have a GI symbol (as shown) on the label. When you see the GI symbol, it means that the food has been tested for its glycemic index and has a low GI. Foods can only have the GI symbol if they have a low glycemic index and meet other nutritional benefits including lower in energy (calories/kilojoules), fat, saturated fat and sodium, and where appropriate, higher in fibre and calcium.

The food company must pay to have the GI symbol on their product and not all food companies will be involved in this program. Therefore, it is important to remember that foods that do not have the GI symbol may still be low GI.

If a food without the GI symbol claims it is ‘low GI’, be cautious – it may not be. A recent Australian survey found that 8 out of 10 low GI claims on foods that did not use the GI symbol were incorrect - the foods were either moderate or even high GI.

Websites: www.glycemicindex.com, www.gisymbol.com.au Resources: Low GI Shopper's Guide, By Jennie Brand-Miller If you would like to know more about GI, please talk to your dietitian.

What about sugars?Many people think that sugar is the first thing that should be avoided with diabetes. This may have been the belief many years ago, but we now know that small amounts of added sugar and those foods containing natural sugars can be eaten safely when you have diabetes. Different types of sugar will have different effects on your blood glucose levels.

Types of sugars Glucose

> Usually found in lollies/confectionery/sweet drinks

> Very fast acting i.e. high glycemic index, therefore has a rapid effect on your blood glucose levels

Sucrose

> Table sugar

> Moderate glycemic index, therefore moderate effect on your blood glucose levels

Lactose

> Found in dairy foods (e.g. milk, yoghurt)

> Low glycemic index, therefore slow acting with good effect on your blood glucose levels

Fructose

> Found in fruit

> Low glycemic index, therefore slow acting with a good effect on your blood glucose levels.

What is a small amount of ‘added sugar’?Small amounts of added sugar and those foods containing natural sugars can be eaten safely when you have diabetes.

> When choosing to use a small amount of added sugar it should be no more than 1-2 teaspoons at meal times, for example:

– thin spread/scrape of regular jam/honey on wholegrain bread/toast – 1 teaspoon of sugar/honey on porridge or weetbix – ½ -1 teaspoon of sugar in tea/coffee

> There are some foods that contain large amounts of added sugar and tend to be consumed in larger quantities. These foods should be avoided or choose the sugar-free option, for example:

– glass of soft drink/cordial – jelly

Foods containing mainly natural sugars (e.g. yoghurt, milk, fruit) should be eaten freely within your carbohydrate exchange plan.


Using this booklet…This booklet provides a list of the more common carbohydrate foods and their exchange values. There are many food products available so we cannot give you the exchange value of every food. Similar foods have been grouped together to provide an average exchange value.

Always check food labels to work out the exchanges for new and different foods (see Label Reading page – 31).

Symbols have been used to indicate which foods are low in fat, high in fibre or low GI. These symbols have only been used for the core food groups, i.e. Breads and cereals, pasta, rice and grains, biscuits, fruits, starchy vegetables and legumes, and milk and milk products. Snack and convenience foods, takeaways and beverages have not been given symbols due to lack of data available on all products.

Symbols: ♥ = Low Fat

* = High Fibre

Note:

> Foods that are higher in fibre, lower in fat and lower GI are the best choices for people with diabetes.

> Each food section provides a brief summary about GI at the bottom of the page

> If a food is not given a symbol to indicate it is low fat, a low or reduced fat variety may be available which are good alternatives.

Food lists

Carbohydrate foods

Breads

Food Amount Exchanges Symbols

Bagel (plain) 1 medium (55g) 2 ♥

Bread – White – Wholemeal – Multigrain, wholegrain – Fruit – Pita, pocket, lebanese – Mountain (wrap)

1 slice (30g)1 slice (30g)1 slice (30g)1 slice (30g)1 regular (65g)1 piece (25g)

111121

♥

♥*♥* ♥

♥

♥*

Bread Rolls – Dinner roll – Sandwich roll, knot roll – Hamburger bun, hotdog bun – Focaccia

– Turkish bread roll – Bakers Delight flavoured rolls

1 small (30g)1 regular (65g)1 regular (65g)1 regular (50g)1 large (120g)1 regular (85g)1 (100g)

1221½ 3½ 2½2½

♥

♥

♥

♥

♥

Breadcrumbs (dry) ¼ cup (30g) 1½ ♥

Buns – Sweet, iced (finger, fruit) – Sweet, no icing (hot cross, fruit, finger)

1 regular (85g)1 regular (65g)

3½ 2½

Croissant 1 small (50g)1 large (70g)

1½ 2

Crumpet – Round – Square (breaks)

1 regular (50g)1 regular (75g)

11½

♥

♥

English muffin 1 regular (70g) 2

Naan 1 regular (100g) 3

Pancake/hotcakes (commercial) 1 medium (60g) 1

Pappadum 3 small (30g) 1 ♥

Pikelet 2 (25g each) 1

Scone (fruit, plain) 1 small (30g)1 medium (80g)

12½

Taco shell 2 regular (22g)1 jumbo (19g)1 soft taco (25g)

111

Tortilla/burrito 1 small (25g)1 large (45g)1 jumbo (75g)

11½2½

Waffles (commercial) 1 plain (40g) 1½

GI - Choose heavy grain breads and mixed grain breads in place of White or Wholemeal varieties.


Breakfast cereals > Most breakfast cereals are low in fat but many contain high amounts of added sugar.

> Look for varieties that are low in added sugar and high in fibre.

> Remember that cereals containing dried fruit will have a higher sugar content, these are natural fruit sugars.


Bran based – All Bran All Bran (wheat flakes) All Bran Fibre Toppers

– Oat Bran – Sultana Bran (original or buds)

¾ cup (45g) ¾ cup (45g) ½ cup (25g) ½ cup (20g) 1 cup (45g)

1½ 2 ½ 1 2

♥* ♥* ♥* ♥*♥*

Breakfast biscuits – Weetbix, Vita Brits

– Weetbix bites

2 biscuits3 biscuits15 pieces (¾ cup, 45g)

1½ 22

♥*♥*♥*

Mini breakfast biscuits – Fruity Bix (all varieties) – Mini Wheats: Fruit/Plain

15 biscuits (35g) 1 cup (60g)

2 3

♥*

♥*

Muesli – Toasted – Natural

½ cup (60g)½ cup (60g)

22

*♥*

Rolled oats (porridge) – Dry – Cooked (with water) – Temptations – Quick sachets

¼ cup (25g)¾ cup (170g)1 sachet (40g)1 sachet (35g)

1121½

♥* ♥* ♥* ♥*

Semolina – Dry – Cooked (with water)

½ cup (50g)1 cup (250g)

21

♥*♥*

Mixed flakes + fruit – Just Right, Sustain – Uncle Toby’s ‘Plus’ – Be Natural 5 wholegrain flakes

¾ cup (45g)1 cup (40g)¾ cup

222

♥*♥*♥*

Plain flakes/bubbles – Special K (all types) – Cornflakes, Rice Bubbles – Weeties – Cheerios, puffed wheat

1 cup (40g)1 cup (30g)1 cup (35g)1 cup (30g)

21½1½1½

♥

♥

♥*♥

Other – Uncle Toby’s Oat crisps

1 cup (30g)

2

High Sugar (limit) – Nutrigrain, – Coco Pops, Frosties, Froot Loops – Crunchy Nut Cornflakes – Nesquik – Milo original or duo

1 cup (30g)¾ cup (30g)1 cup (45g)1 cup (45g)1 cup (45g)

1½ 2 2½ 2 2

♥

♥

GI - Many cereals have a low GI including All Bran, Guardian, Porridge, Special K and Rice bran. Choose these types of cereal instead of Rice bubbles, Crispix, Cornflakes and Coco Pops.

Pasta, rice and grains

Pasta

> Plain pasta is very low in fat

> Choose tomato-based sauces rather than the creamy varieties for a lower fat option.

> Wholemeal varieties of pasta will provide more fibre.

> When counting pasta, use the cooked amount rather than the dry portion.

> All shapes and sizes (35g dry pasta) = 100g cooked


Spaghetti/fettuccine – Dry – Cooked

¼ cup (25g)1/3 cup (50g)1 cup

113

♥ ♥

♥

Macaroni/noodles – Dry – Cooked

¼ cup (20g)1 cup (150g)

13

♥

♥

Tinned spaghetti ½ cup (150g) 1 ♥

Cannelloni 2 tubes (20g) 1 ♥

Lasagne (fresh or dry) 1 large sheet (50g) 1½ ♥

Ravioli/Tortellini (various fillings) (cooked) 100g 2

Noodles (rice/egg/stirfry) cooked ½ cup (75g) 1 ♥

Gnocchi 1 cup (175g) 3½ ♥

GI - Pasta (all types), noodles, oats and semolina have a very low GI and therefore are a good food choice to include on a regular basis.

Rice and grains

> Rice and other grains are very low in fat.

> Choose a lower GI rice where possible.

> As with pasta, count rice and grains using the cooked amount.


Rice (all varieties) – Dry – Cooked

1½ tbsp (20g)1/3 cup (50g)1 cup (160g)

113

♥

♥

♥

Barley – Dry – Cooked

1½ tbsp (20g)1/2 cup (80g)

11

♥

♥

Cous cous – Dry – Cooked

2 tbsp (25g)1/3 cup (55g)

11

♥

♥

Oats, rolled – Dry – Cooked

¼ cup (25g)¾ cup (170g)

11

♥* ♥*

Polenta (cornmeal) – Dry – Cooked

2 tbsp (20g)1/4 cup (70g)

11

♥

♥


Sago, tapioca – Dry – Cooked

2 tbsp (25g)1/2 cup (135g)

11

♥

♥

Semolina – Dry – Cooked

2 tbsp (25g)1/2 cup (85g)

11

♥

♥

Note: Values for cooked are based on cooking with water. GI - Rice and cous cous have a higher GI. The better choices of rice

are basmati, doongara cleverice and brown as these have lower GI values than calrose and jasmine varieties.

Fruit (fresh, canned, dried, juice) > Fruit is a good source of carbohydrate, fibre and can also provide valuable vitamins and minerals like vitamin C.

> A variety of different fruits should be eaten every day.

> Be aware of the amount of juice and dried fruit that you consume as the carbohydrate is concentrated into smaller quantities.

> When having canned fruit, choose fruit canned in natural juice rather than syrup.

Fresh


Apple, pear, persimmon, mango 1 medium (150g)1 large (~250g)

12

♥*

Apricots 6 medium (240g) 1 ♥*

Banana 1 medium 1 ½ ♥*

Blueberries, blackberries 1 cup 1 ♥*

Cherries 1 handful (100g) 1 ♥

Figs 4 medium (200g) 1 ♥*

Grapes 30 small (100g)20 medium

11

♥

Guava 4 medium (480g) 1 ♥*

Kiwifruit, plums 2 medium (200g) 1 ♥*

Mandarins, nectarines 2 medium 1 ♥*

Orange, peach 1 large (230g) 1 ♥*

Pineapple (10 cm diam., 1.5cm thick) 2 slices (190g) 1 ♥*

Pomegranate 1 medium (150g) 1 ♥*

Quince (stewed, no sugar) 2 medium (200g) 1 ♥*

Rockmelon, honeydew melon, watermelon 1 ½ cups diced (225g)3 thin slices (225g)

11

♥*♥*

Grapefruit 1 large (300g) Free ♥*

Lemon, lime, loquats, passion fruit, rhubarb 1 piece/serve Free ♥

Mulberries, raspberries, strawberries 1 handful (70g) Free ♥

Canned fruit (in natural juice, drained)


Pie apple ½ cup (130 g) 1 ♥

Apricots 6 halves (130g) 1 ♥

Fruit salad ½ cup (130g) 1 ♥

Peach 10 slices (130g) 1 ♥

Pears 3 halves (100g) 1 ♥

Pineapple (drained) 4 slices (150g) 1 ♥

Fruit snack, snack pack 140g tub 1 ♥

Dried fruit


Apple 8 rings (25g) 1 ♥*

Apricot 6 halves (35g)/ 3-4 turkish (30g)

1 ♥*

Dates, prunes 3-4 medium (30g) 1 ♥*

Peaches 2 pieces (30g) 1 ♥*

Pears 2 halves (20g) 1 ♥*

Sultanas, raisins, currants 2 tbsp (30g)School Snack pack (40g)

1 ½ 2

♥*

Banana Chips ¼ cup (30g) 1

Juice (unsweetened/no added sugar)


Apple, pineapple ½ cup (150ml) 1 ♥

Apricot nectar, grape, prune 1/3 cup (100ml) 1 ♥

Lemon Free 1 ♥

Orange, V8 Fruit and Veg juice ¾ cup (200ml) 1 ♥

Tomato (no added sugar)small quantities of tomato juice would be counted as ‘free’.

2 cups (500ml) 1 ♥

Vegetable (V8) 1 cup (250ml) 1 ♥

GI - Most fruits have a low GI. Lowest GI fruits tend to be those grown in temperate climates such as apples, pears, citrus and stone fruit. The more acidic the fruit, the lower GI, for example grapefruit has a very low GI. Tropical fruits like melons and pineapple have a slightly higher GI. Fruit juice has a low GI but should only be consumed in small amounts due to its high sugar content (max ½ cup per day).


Milk products

> Milk and milk-based products (dairy) are an excellent source of calcium and should be included daily.

> Most dairy products also come in reduced fat varieties. Choose these if your child is over 2 years of age.

> Cheese contains minimal carbohydrate so is not counted as an exchange.

> Soy milk and rice milk are cows milk alternatives, however these milks are not a natural source of calcium. Therefore, it is important to choose one with added calcium if it is replacing all dairy products.


Milk – Whole or full cream – Skimmer/reduced fat – Skim<1% fat

1 cup (250ml)1 cup (250ml)1 cup (250ml)

111

♥

♥

Flavoured Milk – Whole or full cream (Farmers Union, Classic, Pauls, Oak, Nippy’s)

– Reduced fat/light (Farmers Union Light) – Reduced fat, artificially sweetened (Feelgood)

– Milk + 2tspn Milo/Akta-Vite/Nesquik – Milo/ Nesquik/Akta-Vite/Ovaltine/Cadbury

¾ cup (200ml)

¾ cup (200ml)1 carton (375ml)

¾ cup (200ml)1 tbsp (20g)1 tsp (5g)

1½

1 1 ½

11free

♥

♥

Buttermilk 1 cup (250ml) 1

Coconut milk 1 cup (250ml) Free

Condensed milk 1 tbspn (20g)¼ cup

12 ½

Drinking yoghurt – Average (all brands) – Yakult

1 cup (200g)1 bottle (65ml)

21 ♥

Evaporated milk ½ cup (125ml) 1

Goats milk 1 cup (250ml) ½

Lactose free milk (Zymil, Liddels) 1 cup (250ml) 1

Milk powder – Whole – Skim

4 tbsp (30g)2 heaped tbsp (25g)

11 ♥

Soy Milk – Whole – Reduced/low fat – Flavoured

1 cup (250ml)1 cup (250ml)¾ cup (200ml)

111

♥

Rice milk 1 cup (250ml) 2 ♥

Sustagen (Ready to drink, all flavours) 1 carton (250ml) 3 ♥

Up and Go Energize 1 carton (350ml) 2 ½

Starchy vegetables and legumes

> Vegetables are low in fat and high in fibre. They also provide us with many essential vitamins and minerals.

> Most vegetables contain minimal carbohydrate so are considered ‘Free Foods’. However, starchy varieties such as potato and corn contain more carbohydrate and must be counted in your daily exchanges.

> Canned and frozen varieties are quick and easy to use and are good to use when vegetables are out of season.

> Legumes (dried peas and beans) are an excellent source of fibre and carbohydrate.

Starchy vegetables


Corn, sweet – Kernels – Cob

– Cream Corn

½ cup (80g)1 medium (100g)1 large (200g)½ can

11½2 ½1

♥* ♥* ♥*

Potato – Boiled/baked – Mashed – Chips – Gnocchi

1 medium (120g)½ cup (120g)10 medium (100g) 1 cup (175g)

1113½

♥*♥*

♥

Sweet potato 1 medium (120g) 1 ♥*

Legumes and pulses


Baked beans ½ cup (140g)small tin (130g)large tin (420g)

114

♥*

Bean mix, cannellini beans, lima beans ½ cup (130g) 1 ♥*

Borlotti beans 1 cup (180g) 1 ♥*

Chick peas, haricot beans, mung beans, red kidney beans

2/3 cup (130g) 1 ♥*

Lentils ¾ cup (145g) 1 ♥*

Soy beans Free Free ♥*

Broad beans Free Free ♥*

Split peas ½ cup (100g) ½ ♥*

Note: all values are for canned or cooked varieties.

GI - It is a surprise to many people that regular potato has a very high GI. Sweet potato is a lower GI alternative. Legumes are nature’s lowest GI foods and should be included in a healthy eating plan. Most beans including kidney beans, soy beans, lentils, chick peas and baked beans have a low GI.


Milk-based desserts

> Low fat varieties of milk based desserts are the best choices.


Custard (Pauls, Dairy Farmers) ½ cup (100g) 1

Fruche 1 tub (125g) 1½ ♥

Ice Cream – Plain vanilla – Reduced/low Fat – Artificially sweetened (Dairy Bell Lite, Peters No Sugar Added)

– Block (Paddle Pop, Billabong) – Block + cone (Cornetto, Drumstick) – Chocolate coated (Magnum) – Gelati (milk based) – Wafer cone – Waffle cone – Skinny cow icecream

1 scoop (45g)1 scoop (45g)3 scoops (135g)

1 block (70g)1 block (75g)1 block (90g)1 scoop (60g)1 cone (3.4g)1 medium (17g)1 bar or sundae cup

111

121½ 1Free1

♥

Creamed Rice – Canned, all flavours – Le Rice

1/3 cup (90g)1 tub (150g)

12

Yoghurt – Natural, full or low fat – Flavoured, full or low fat – Flavoured, artificially sweetened (Yoplait Forme, Nestle Diet)

– Drinking yoghurt (Bulla Fruit ‘n Yoghurt) – Soy yoghurt (Soy Life) – Petit Miam – Go-Gurt – Yoghurt squeezie pouch

1 tub (200g)1 tub (200g)1 tub (200g)

1 bottle (200g)1 tub (175g)1 tub (60g)1 tube (70g)1 pouch (70g)

121

1½ 2½ 1½

♥

Frozen Yoghurt – Tub (Bulla Fruit ‘n Yoghurt) – Bar/stick (Bulla Fruit and Yoghurt)

1 scoop (70g)1 bar (60g)

11

Other – Yogo – Yogo mix – Milo dairy snack – Milo mousse – Mousse (Nestle Dairy Desserts) – Mousse (Nestle Diet, Aero) – Snak pack

1 tub (125g)1 tub (150g)1 tub (100g)1 tub (70g)1 tub (62g)1 tub (62g)1 tub (140g)

22½ 111½1½

♥

GI - Milk and milk products (including ice-cream) have a low GI. Milk and yoghurt are excellent choices to include as a snack, particularly before bed.

Biscuits > Many biscuits are high in fat and/or sugar - try to keep high fat/sugar biscuits to a minimum.

> Low fat varieties are available, especially in the savoury biscuit ranges.

> Look for wholemeal/grain varieties as these are higher in fibre.

Savoury biscuits


Crackers, flavoured (Shapes/’In-a-Biskit’) 10 biscuits1 pkt (25g)

11

Crackers, Plain – Watercrackers, Jatz, Ritz, Savoy, Breton – Sao

6 biscuits3 biscuits

11

Crackers, Rice – Sakata, Trident, Fantastic

– Apero – Snakatas Sakata minis

– Vita-weat rice crackers

10 biscuits 1 row (16 biscuits)½packet (45g)1 snack pack (18g) 25 crackers1 packet (15g)10 biscuits

1 1½2111

♥

♥

♥

Crispbreads – Cruskits – Vita-Weat – Vita-Weat lunch slices – Premium – Salada – Ryvita – Belvita breakfast biscuits

4 biscuits4 biscuits2 biscuits3 biscuits (rectangles)6 biscuits (small squares)2 biscuitsSnack pack (4 biscuits)

111½1112

* *

♥*

Rice cakesCorn thins

3 thin, 2 thick3 thin (3x6g)

11

♥

♥

Sweet biscuits


Anzac 1 biscuits 1 *

Chocolate-chip 2 biscuits 1

Chocolate coated (Tim Tam, Gaiety) 1 biscuit 1

Chocolate flavoured (Chocolate Ripple) 2 biscuits 1

Cream biscuits – Small (Kingston, Oreo) – Large (Monte Carlo)

2 biscuits1 biscuit

11

Tina/Triple cream filled filled wafer 3 biscuits 1

Fruit biscuits – Full ‘o’ Fruit, – Snack Right – Spicy Fruit Roll – Snack right fruit pillow – Carman’s rounds

2 biscuits2 biscuits2 biscuit1 1

111½ 11½

♥* *

*

Iced biscuit (Tic Toc, Iced Vo Vo) 2 biscuits 1

Jam biscuit (Raspberry Shortcake) 2 biscuits 1½

Plain sweet – Nice, Yo Yo – Ginger Nut, Scotch Finger – Milk Arrowroot, Milk/Morning Coffee – Granita – Shredded Wheatmeal, Oatmeal, Digestives – Tiny Teddies

2 biscuits2 biscuits3 biscuits3 biscuits3 biscuits1 pkt (25g)

11½ 1111

* *

Shortbread biscuit 2 biscuits 1½

GI - Some biscuits have a lower GI, these include Oatmeal cookies, fruit filled biscuits (e.g. Full ‘O’ Fruit), Vita-Weats, Digestives and Shredded wheatmeal biscuits.


Snack foods

> Most snack foods are high in fat and low in fibre so are best eaten only sometimes or in small amounts.

> Some snack foods are particularly high in sugar and should be eaten only on special occasions.

> There are a very large number of snack foods available, always read the food label to check whether they are appropriate. You can also use the label to work out exchanges.

> Glycaemic Index information has not been included for snack foods.

Frozen confection

Food Amount Exchanges

Ice block (Icy Pole, Calippo) 1 block (80g) 1

Food bars


Muesli Bars – Chewy – Crunchy – K-Time Muffin Bar – K-Time Twists – Yoghurt topped – Uncle toby’s bodywise bar – Carman’s muesli bar – Be natural bar trail bar – Cadbury brunch bar

1 bar (30g)1 bar (20g)1 bar (45g)1 bar (37g)1 bar (31g)1 bar (35g)1 bar (45g)1 bar (32g)1 bar (35g)

1121½ 111½1½1

Fruit Bars – Fruit finger (Bellis, IXL) – Leda Lite Fruit Bar – Roll up, School Strap – Oven baked fruit bar – Goulbourn Valley fruit and cereal bar

1 bar (20g)1 bar (50g)1 roll (15g)1 bar (40g)1 bar (27g)

1211½ 1

Breakfast bars (high sugar – limit) – Crunchy Nut, Special K – Nutri Grain – LCM’s

1 bar (30g)1 bar (30g)1 bar (22g)

11½1

Packet snacks


Burger Rings, Twisties, Cheezels, Potato Crisps, Corn Chips 1 small pkt (20g)1 regular pkt (45g)

11½

Flavoured crackers (Shapes) 1 small pkt (25g) 1

Pretzels 10 pretzels (20g) 1

Pringles 13 chips (25g) 1

Sesame snaps 4 pack 1

Pop corn – Home prepared, plain – Commercial (cinema)

3 cups (25g)1 small (36g)1 medium (45g)

111½

Le Snack 1 pkt (25g) ½

Kraft Snackabouts – Vegemite/peanut butter – Cheese spread

1 mini packet (26g)1 packet

1½

Nutella 1 snack pack (20g) 1

Little bites muffins Twin pack 1-1½

Special treats


Buns – Sweet, iced (finger, fruit) – Sweet, no icing (hot cross, fruit, finger) – Doughnut (iced) – Doughnut (cinnamon)

1 regular (85g)1 regular (65g)1 average (70g)1 small (50g)

3½ 2½ 2½ 1½

Cakes – Plain – Sponge, plain – Fruit – Lamington

1 small slice (30g)1 small slice (25g)1 small slice (50g)1 medium (80g)

1122½

Custard Tart 1 tart (140g) 3

Chocolate – Plain milk

– Chocolate bars (Mars Bar, Kit Kat, Crunchie)

– Well naturally No added sugar – Sweet William No added sugar

5 squares (25g)Block (75g)1 fun size (20g)1 regular (45-60g)1 bar (45g)1 bar (50g)

1212½Free ½

Fruit Pies – Family Pie – Mince Pie

1 slice (100g)1 individual pie (50g)

22

Muffins (all varieties) 1 small (60g)1 large (120g)

24

Scone – Fruit, plain 1 small (30g) 1

Pavlova – Meringue/shell only – Filled with fruit and cream

2 small (20g) 1 piece (120g)

12

Vanilla slice 1 (130g) 2½

Bakers delight


Savoury items – Cheese rolls, Italian roll – Danish squares, scrolls, twirls – Filled foccacias – Pizzas – Rodinis – Scones – Wholemeal scrolls – Pull apart

1 roll1½1 (175g)1/8 loaf (50g)111/7 (65g)

2½3431½2-321½


Sweet Items – Bunlet – Chocolate croissant – Danish squares, fruit bun, boston bun, scone – Log, teatime – Scroll – Hot cross bun Traditional Fruitless or chocolate

11 1 1/5 - 1/8 (75g) 1

11

1½ - 23½ 32-34 - 5½

2½2

GI - Most people are surprised to learn that chocolate has a relatively low GI. Although half the weight is sugar, the large amount of fat slows down stomach emptying. Many other snack foods with a high fat content will have a low GI also; however these foods should still be eaten sparingly because of their high fat content and poor nutritional value.

Convenience foods > Some convenience foods have low fat varieties, choose these where possible.

> The following is a guide only, as brands differ greatly in their serve sizes and exchanges.

> Check individual labels for details, especially to calculate the correct number of carbohydrate exchanges.

> Glycaemic Index information has not been included for convenience foods.

Frozen foods


Chicken nuggets 5 nuggets (100g) 1

Fish – Oven baked crumbed fish – Fish fingers

1 fillet (70g)3 fingers (75g)

11

Family pie (average all varieties) ¼ pie (150g) 2

Family quiche (average all varieties) 1/6 quiche (120g) 1½

Meals (average all varieties) – Lasagna (large) Lasagna (individual)

– Meat + sauce + vegetables – Pasta based (spaghetti, noodles) – Rice based (risotto, meat + rice)

1 piece (250g) 1 meal (400g)1 meal (300-400g)1 meal (300-400g)1 meal (300-400g)

2 42½33

Pizza (average all varieties) 1 slice (1/8 family size) 1-1½

Pizza Subs 1 (135g) 3

Pizza pockets/singles/slices 1 (100g) 2

Dried packet foods


Packet noodles – 2 Minute Noodles (Maggi) – Lots A Noodles

1 pkt (80g)1 cup (250ml)

3 1½

Packet flavoured or plain rice (average all varieties) ½ cup made up (70-100g) 2

Packet pasta + sauces – Continental pasta and sauce – Leggo’s pasta meals

1 packet (380g)1 meal (390g)

45

Packet cous cous (average all varieties) 1/2 cup made up 2

Packet/canned soups


Canned condensed vegetable 1 cup (250ml) 1

Chicken noodle soup (packet or can) 1 cup (250ml) ½

Plain broth (no noodles or starchy veg) 1 cup (250ml) Free

Chunky soups (Campbells Chunky) ½ can (250ml) 1-2

Take away and fast foods

> Take away and fast foods are generally high in fat, particularly saturated fat (a type of fat that raises blood cholesterol levels). They are also often low in fibre and high in salt. Keep these foods to a minimum and look for healthier alternatives.

> The 'general items' table below provides a guide only as brands and outlets differ greatly in their serve sizes and exchanges.

> Many companies and outlets now have nutritional information available so always ask just in case!

> Glycaemic Index information has not been included for take away and fast foods.

General


Chiko roll 1 (160g) 3

Dim sims 1 (70g) 1½

Falafel – Patties – Roll (falafel + bread + salad)

3 (50g)1 (260g)

½ 4

Fish – Crumbed/battered – Fish fingers

1 piece (150g)3 (75g)

1½ 1

Hot dog (sausage + bun) 1 medium 2½

Meat pie – Standard – Party size

1 (175g)1 (40g each)

2½ 1

Pastie – Standard – Party size

1 (170g)1 (45g each)

2½ 1

Pizza – thin base – regular – thick base

1 piece1 piece1 piece

11½2

Potato – Chips

– Wedges

20 medium (125g) 1 bucket (150g)10 medium (125g)

22½ 2

Quiche 1 individual (200g) 2

Sausage roll – Large – Standard – Party size

1 (180g)1 (130g)2 (40g each)

321


Spring Rolls – Cocktail (15g) – Small (40g) – Giant (160g)

21 1

½12

Sushi (roll) 1 roll (100g) 2

Vietnamese cold rolls 1 roll (140g) 2

Yiros (meat + pita + salad) 1 3

McDonalds


Breakfast – Deli choices roll (bacon, deluxe) – English muffin – Hash brown – Hotcakes

With syrup and butter Without syrup

– McMuffin (bacon, sausage, egg) – Yoghurt and muesli

1 roll1 muffin1 piece 1 serve 1 serve 1 serve1 serve

41½ 1 7 4 2 3

Burgers – Grand crispy chicken – Mighty Angus, Grand seared chicken, crispy chicken deluxe

– Grand Angus, seared chicken deluxe – Big Mac, Quarter Pounder, McFeast, McChicken, double cheeseburger,

– Fillet-O-Fish, chicken and cheese – Cheeseburger, hamburger, double beef and bacon, lean beef

– Chicken snack wrap – Mini seared chicken snack wrap

1 burger1 burger

1 burger1 burger

1 burger1 burger

1 wrap1 wrap

43½

32½

22

1½1½

Deli Choices – Seared chicken ceasar, chicken tandoori wrap – Seared chicken sweet chilli, crispy chicken ceasar wrap – Crispy chicken sweet chilli wrap

1 wrap1 wrap 1 wrap

22½ 3

Desserts – Apple pie – Cookies – McFlurry – Soft serve cone – Sundae (caramel)

1 pie1 box1 serve1 cone1 Regular1 Large

1½ 341½ 45½

French fries SmallMediumLarge

233½

Fruit fizz SmallRegularLarge

11½ 2½

McNuggets 6 nuggets 1

Chicken McBites 10 packet ½

McDippers 3 pieces 1

Salads – Garden salad – Crispy chicken salad – Seared chicken salad

1 serve1 serve1 serve

Free1Free

Sauces – Mustard, ketchup creamy ranch and vegemite – All other varieties

1 serve1 serve

Free1

Shakes (average all flavours)

Smoothie – Wildberry

SmallMediumLarge

345½ 4

Hungry Jacks


Breakfast – Brekky wrap – Big Brekky wrap – Steak and egg wrap – Hash brown – Pancakes with syrup and butter – Sausage/bacon and egg Muffin

1 wrap1 wrap1 wrap1 piece1 serve (3 pieces)1 serve

2½ 32½172

Burgers – Aussie, Whopper, XL – Chicken Tendercrisp, chicken wrap – Chicken Royale – Grilled chicken – Hamburger, cheeseburger, Whopper Junior, Bacon Deluxe – Vegieburger

1 burger1 burger1 burger1 burger1 burger 1 burger

33422 4

Chicken Nuggets 6 nuggets 1

Desserts – Soft serve cone/choc top cone – Storm (mini M&Ms) – Sundae (all topping flavours)

111

24½2½

French fries Small RegularLarge

233½

Onion rings, Angry Onions Regular 2½


Shakes – Chocolate/strawberry

– Vanilla

SmallRegularLargeSmallRegularLarge

34½62½ 3½4½

Salads – Garden salad – Tendercrisp Asian Chicken salad

1 serve1 serve

Free2

Kentucky Fried Chicken


Burgers – Original Recipe, Zinger 1 burger 3

Chicken – Chicken pieces – Crispy strips – Nuggets – Popcorn chicken

– Wicked wings

2 pieces3 strips6 nuggetsRegularMaxi 3 Wings

11111½1

Chips Regular Large

25

Coleslaw Small Large

14

Desserts – Cheesecake – Chocolate mousse

1 individual 1 individual

21

Dinner roll 1 roll 1

Potato with gravy Regular Large

13

Twister 1 twister 3

Krushers – Kookies n Kream 1 4½

Nando’s


Chicken 1 serve Free

Burgers, wraps and pitas – Classic chicken pita – Classic chicken burger – Classic chicken wrap – Supremo chicken wrap – Vege burger – Veggie pita

1 serve1 serve1 serve1 serve1 serve1 serve

2½32254

Salads – Garden salad (+/- chicken) – Mediterranean salad (+/- chicken) – Coleslaw – Cous cous – Spicy rice

1 serve 1 serve 1 serve (300g)1 serve (220g)1 serve (250g)

½ ½244½

Chips 1 serve (reg) (290g) 6

Red Rooster


Burgers – Cheeseburger, crispy fillet burger, real bacon burger – Skinfree burger

11

2½2

Baguettes/rolls/wraps – Real Roast, Rooster roll, skinfree chicken baguette – Skinfree wrap – Rippa/strip sub

111

435

Chicken ¼ chicken/½ chicken Free

Chicken strip 1 ½

Desserts – Pudding – Chocolate mousse – Cheesecake


321½

Fish – Fish and chips (2 fillets + chips) – Seafood basket – Salt and pepper squid – Prawn cutlets

1 serve1 serve1 serve (8 pieces)1 serve (6 pieces)

551½2

Kids meals (with water) – Cheeseburger meal – Fish fillet meal – Chicken nuggets/drumstick meal

1 meal1 meal1 meal

42½ 2


Chips Regular (150g) 2½

Garlic bread 1 serve (2 pieces) 1

Nuggets 6 pieces 1½

Pineapple fritter 1 1

Roast vegies (incl potato) 1 serve 1½

Salads/vegetables – Coleslaw – Corn – Garden salad – Peas

1 serve (reg or large)1 serve1 serve (reg or large)1 serve (reg)

½1FreeFree

Pizza Hut


Bread – Garlic bread – Foccacia breadsticks

2 slices1 breadsticks

1 1½

Chicken wings – Traditional – Saucy

2 wings2 wings

½ 1

Pizza (average all toppings) – Thin ‘n Crispy crust – Perfecto, stuffed crust – Deep pan crust

1 slice (1/8 large pizza)1 slice (1/8 large pizza)1 slice (1/8 large pizza)

11½ 2

Ribs 3 ribs 1

Tuscani Pasta – Creamy chicken and mushroom – Meatball neopolitana

1 serve1 serve

43

Subway


Subs/Wraps – Chicken fillet, meatball marinara, Subway seafood sensation – Sweet onion chicken teriyaki – Veggie delite – Veggie patty

6 inch6 inch6 inch6 inch

33½ 2½ 4

Mini Subs – Chicken strips, ham, roast beef, turkey – Tuna

1 serve1 serve

22

Salads (no roll) – Sweet onion chicken teriyaki – Veggie delite – All other salads


1½ ½

Cookies (all varieties) 1 cookie 2

Note: choose low fat menu items (i.e ‘6 grams of fat or less’ range, no added cheese, no creamy dressing) and wheat rolls as healthier choices.

Wok in a Box


Cold rice paper rolls (all varieties) 1 roll (140g) 2

Kids Meals – Noodles (all varieties) – Rice, chicken and soy sauce

1 serve1 serve

3½3

Rice dishes – Special fried rice, nasi goreng – Seafood nasi Ggoreng

1 small serve1 small serve

55½

Skinny noodles 1 small serve 4

Soup noodles – Tom yum – Combination noodle soup – Curry laksa

1 small serve1 small serve1 small serve

535

Stir fry wok packs (½ serve with rice) – Chicken with chilli and basil, teriyaki chicken, honey soy chicken with cashews

– Sweet chilli chicken, green and red curry

1 small serve

1 small serve

6

5

Stir fry wok packs (full serve no rice) – Chicken with chilli and basil, teriyaki chicken, sweet chilli chicken

– Honey soy chicken with cashews

1 small serve

1 small serve

2

4


Wok tossed noodles – Pud thai – Hot and spicy box, beef and black bean, kwai teow, black bean vegie noodles, satay vegie noodles

– Hokkien mee, satay chicken, sweet noodle combo, vegie mee goreng

– Mee goreng seafood – Singapore noodles, prawn with lemongrass


1 small serve


6½4½

5

64

Fast food company websites

Company Website

McDonald’s www.mcdonalds.com.au

Hungry Jack’s www.hungryjacks.com.au

Kentucky Fried Chicken (KFC) www.kfc.com.au

Nando’s www.nandos.com.au

Red Rooster www.redrooster.com.au

Subway www.subway.com.au

Wok in a Box www.wokinabox.com.au

Beverages > It is important to have regular drinks over the day, especially in hot weather and when exercising.

> Many drinks contain carbohydrate so should be counted as exchanges.

> Water is the best drink to choose.

Common beverages

Beverage Amount Exchanges

Diet cordial, diet soft drink, water Free Free

Flavourings – Ice cream topping – Diet ice cream topping – Milo/Ovaltine/Actavite powder/Nesquik

1 tbspn1 tbspn2 tspn 1 tbspn

1FreeFree1

Flavoured milk – Whole (Pura, Farmers Union) – Reduced fat (Farmers Union Light) – Reduced fat, artificially sweetened (Feelgood) – Milk + 2tspn Milo/Ovaltine/Actavite – Breakfast drink (Up and Go)

¾ cup (200ml)¾ cup (200ml)1 carton (375ml) ¾ cup (200ml)1 box (250ml)

1½ 11½ 12

Juice (unsweetened) – Orange – Apple

¾ cup (200ml)½ cup (150ml)

11

Milk, plain 1 cup (250ml) 1

Soy milk – Plain – Flavoured

1 cup (250ml)¾ cup (200ml)

11

Smoothies – Homemade (milk + banana + 1 scoop icecream) – Boost juice (low Fat, super smoothies) – Boost juice (skinny smoothies, juices, absolute fruit smoothies)

1 cup (250ml) 1 kids (350ml)1 kids (350ml)

3 2½ - 3½ 1½ - 2

Sports drinks – Lucozade, G Force, V Energy – Gatorade, Powerade, Play Sportwater – Mizone, Play Fruitwater

½ cup (125ml)1 cup (250ml)1 cup (250ml)

11½

Sports drinks contain fast acting carbohydrate. These drinks may be beneficial during exercise if extra carbohydrate is required. Please talk to your dietitian to discuss individual requirements.

Alcohol is not recommended for any person under 18 years of age and should only be consumed in moderation by adults. Extra care should be taken when drinking alcohol if you have diabetes. Ensure you speak to your doctor or diabetes educator if you are thinking about drinking alcohol for more detailed information about how alcohol affects people with diabetes..

Cooking ingredients


Arrowroot flour 2 tbsp (20g)1 cup (128g)

17½

Barley, pearl (dry) 1½ tbsp (20g)1 cup (200g)

110

Breadcrumbs ¼ cup (30g)1 cup (120g)

1½5½

Buckwheat flour (dry), bulgur (dry) 1½ tbsp (20g)1 cup (120g)

15

Cocoa (unsweetened) 2 tbsp (16g)1/3 cup (30g)

½ 1

Coconut (desiccated) 1 cup (80g) 1

Condensed milk 1 tbsp (20g)½ cup (130g)

14½

Cous cous, polenta, semolina (dry) 2 tbsp (25g)1 cup (170g)

17

Cornflour 1½ tbsp (15g)1 cup (120g)

16

Custard powder 1½ tbsp (15g)½ cup (60g)

13½

Evaporated milk 1 can (375ml) 3

Flour – White – Wholemeal

1 cup (140g)1 cup (140g)

76


Gravy powder 3 tbsp (22g) 1

Honey/golden syrup/treacle/jam 1 tbsp (25g) 1

Milk powder 4 tbsp (30g) 1

Oats, rolled (raw) ¼ cup (25g) 1

Pasta (dry) – Lasagne – Spaghetti, fettucine, macaroni)

1 sheet (20g)¼ cup (20g)

11

Pastry (uncooked) – Filo – Puff, – Shortcrust – Vol-au-vent case

2 sheets (35g)1 sheet (165g)1 sheet (200g)1 case (10cm, 25g)6 mini cases (3cm, 5g)

1½ 45 11

Rice (dry) 1½ tbsp (20g)1 cup (200g)

110

Sago, tapioca (dry) 2 tbsp (25g)1 cup (150g)

18½

Sultanas/raisins/mixed dried fruit 1 tbsp (30g)1 cup (190g)

16

Sugar (white, brown, caster, icing) 1 tbsp (16g)1 cup (230g)

115

Calculating exchanges from a recipe1. From the ingredients list, identify all the ingredients containing carbohydrate.

2. Using the food lists and the list of cooking ingredients (page 27), work out the total number of exchanges each carbohydrate ingredient contains.

3. Add all the exchanges together to give you the total number of exchanges for the recipe.

4. Divide this total by the number of serves the recipe makes. This gives you the number of exchanges in one serve.

Example: Recipe for Banana Muffins (makes 12 muffins)

Ingredients Exchanges

2 cups self raising flour½ cup brown sugar¹⁄3 cup vegetable oil1 cup milk2 eggs2 ripe bananas

147.50102

Total exchanges 24.5

As the recipe makes 12 muffins, each muffin is approximately 2 exchanges (24.5 ÷ 12 = 2.04)

Recipe modification > You can still use your favourite recipes, however they may benefit from some modification to make them healthier for everybody!

> Try to limit to ¾ cup total added sugar per recipe.

> To sweeten a recipe, other options include adding 100% fruit products eg.100% fruit juice, dried fruit, fruit pulp. Some artificial sweeteners can also be used in cooking to sweeten the recipe (e.g. Splenda).

> For icing, an alternative to icing sugar and water is cream cheese (preferably reduced fat) and a very small amount of icing sugar mixed with either water/juice.

> When baking, aim to limit the number of high GI ingredients in recipes such as Rice bubbles and Cornflakes and try increasing the number of lower GI ingredients such as fruit, whole grains, seeds, oats, high fibre flours and bran.

> For savoury meals, aim to include low GI options such as basmati rice, sweet potato, pasta, noodles and legumes such as red kidney beans, lentils and baked beans.

> To increase the carbohydrate content of soup (if needed), add one or more of the following: rice, pasta, noodles, barley, legumes and/or potato.

Free foodsThese foods contain no carbohydrate or very small amounts of carbohydrate, so are therefore not counted as exchanges. They will not affect blood glucose levels. Many of these foods are still important to include in your meals as they provide valuable vitamins and minerals, and add variety. It is still important to choose products that are low in fat and high in fibre.

Foods containing mostly fatThese foods can lead to weight gain if too much is eaten. Include these foods sparingly and look for lower fat varieties if you need to reduce your fat intake.

Butter Salad dressing Peanut butter

Cream Oil Mayonnaise

Margarine

Foods containing mostly proteinIt is important to have some protein foods everyday. Some protein foods are high in fat. Where possible, choose low fat varieties such as lean cuts of meat, skinless poultry and low fat cheese.

Bacon, pork, ham Kangaroo Lamb

Beef Fish, shell fish Mince (all types)

Cheese Processed meats (fritz, sausages, etc) Nuts, seeds

Egg Poultry (chicken, duck, quail, turkey) Offal (brains, kidney, liver, heart, tongue etc)


Flavourings/toppings

Coffee Vanilla and other essences

Diet toppings (eg Cottees, Weight Watchers)

Seasonings

Chili, powder or fresh Parsley

Curry powder Pepper and salt

Ginger Sauce - barbecue, chili, tomato (< 1 tbsp)

Herbs, fresh or dried Spices

Lemon juice Stock cubes

Lime juice Tomato paste

Mint Tomato puree

Mustard, dry Vinegar (all varieties) soy sauce, worcestershire

SpreadsButter, margarine, peanut butter and nutella are high in fat. Use these sparingly.

Butter Meat paste

Fish paste Nutella (small amount)

100% Fruit spreads (small amount) Peanut butter

Margarine Promite

Marmite Vegemite

Miscellaneous

Artificial sweeteners Pickles and gherkins

Chutney Unprocessed bran

Gelatine Sugar free lollies

Low joule jelly

VegetablesMost vegetables and salad items are ‘free’ foods. Only starchy vegetables such as potato and corn are counted as exchanges.

Artichoke Champignon Onion

Asparagus Chicory Parsnip (if less than 1 cup)

Avocado Chili Peas

Bamboo shoots Chives Pumpkin

Beans (green) Choko Radish

Bean sprouts Cucumber Shallots

Beetroot (if less than 6 slices) Egg plant Silverbeet

Broad beans Garlic Snow peas

Broccoli Gherkin Soy beans

Brussels Sprouts Kohlrabi Spinach

Cabbage Leeks Squash

Capsicum Lettuce Swede

Carrots Marrow Tomato

Cauliflower Mushroom Turnip

Celeriac Okra Watercress

Celery Olives Zucchini

FruitMost fruits are counted as exchanges as they are packed with natural sugars. However, some fruits have very small amounts of carbohydrate and are ‘free foods’ if eaten in moderation.

Lemon Loquats Rhubarb

Lime Passion fruit Grapefruit (if less than 2 whole)

Strawberries, mulberries, raspberries (in handful portions)

Nuts and seedsNuts and seeds are a good source of protein and fibre. They are also very high in fat so should be eaten in small amounts. Nuts contain some carbohydrate. Less than 1 cup of nuts is regarded as ‘free’. 1 cup is approximately 1 exchange. Chocolate coated or sugared nuts will count towards exchanges also. Try to choose un-roasted, un-salted varieties for less fat and salt.

Coconut (desiccated, fresh, coconut milk) Peanut butter

Marzipan Tahini

Nuts: – Almond, beer nut, brazil nut, cashew, hazelnut, macadamia, peanut, pecan, pine nut, pistachio, walnut (if less than 1 cup)

Seeds: – Caraway seed, linseed, poppy seed, sesame seed, sunflower seed

Beverages

Water Low joule/diet cordial

Clear broths Low joule/diet soft drink

Tea Mineral water (unflavoured)

Coffee Soda water

Coffee substitutes Herbal tea


Label reading made easyReading food labels is useful for working out the exchanges of foods not listed in this booklet.

Nutrition Information Panel

Muesli

NUTRITION INFORMATION Serving Size: 50g (3/4cup)

EnergyProteinFatCarbohydrate – Total – Sugars

Dietary FibreSodium

Per Serve (50g)890kJ4.5g7.8g

28.8g14.2g4.3g60mg

Per 100g1780kJ

9g15.6g

57.6g28.4g8.6g

120mg

INGREDIENTS: Cereals (49%) [wheat, oats], fruit (17%) [apricot, apple, raisins, sultanas, cranberries], seeds and nuts (16%) [almonds, pepitas, cashews, hazelnuts, coconut], raw sugar, honey, sunola oil. Maltodextrin, cinnamon, minerals (calcium), emulsifier (471), vitamins (natural Vitamin E, Folate).

Carbohydrate

> Total = includes both sugars and starches

> Sugars = indicates how much of the total carbohydrate comes from sugars

Working out the quality of the carbohydrate foodIngredients must be listed in descending order by weight. This means the first ingredient listed contributes the largest amount and the last ingredient listed contributes the least. So if added sugars are listed near the beginning of the list the product contains a greater proportion of these. Other words for added sugars are glucose, dextrose, sucrose, glucose syrup, etc.

Working out exchanges from a labelOn the Nutrition Information Panel, look at Total Carbohydrate in the per serve column. Ensure you check if the amount you are having is equal to the amount the manufacturer calls a serve. Remember, one exchange is about 15 grams of carbohydrate so to work out the number of exchanges, use this guide:

In the Muesli example:

3/4cup of muesli =……..... g of carbohydrate =……..... exchanges.

> To estimate the exchange value of a product with no nutrition panel, use the panel on a similar product or look up the exchange value of a similar product listed in this booklet.

> Remember to also consider the fat, fibre and added sugar content of foods.

> Your dietitian can provide you with more information on label reading if you require.

5–10g total carbohydrate = ½ exchanges11–19g total carbohydrate = 1 exchanges20–25g total carbohydrate = 1½ exchanges26–34g total carbohydrate = 2 exchanges

Low blood glucose levels (Hypoglycaemia or 'Hypo')

What is it?Hypoglycaemia, or a ‘hypo’, is when the blood glucose level (BGL) drops too low (below 4mmol/l or if hypo symptoms are present). Common symptoms include:

Sweating Headache

Shaking Dizziness

Heart palpitations Drowsiness

Lack of coordination Weakness

Irritability Pale

Hungry Blurred vision

Hypos can occur in those on insulin or taking certain types of tablets (your doctor or diabetes educator will advise you if you are on these medications).

What causes a hypo?Hypos occur when the balance between insulin, carbohydrate food and exercise is not right and may be caused by:

> Too much insulin

> Not eating enough carbohydrate food or delayed/missed meals or snacks

> Exercise

> Alcohol

How do I prevent it? > Ensure the insulin (or tablet) dose given is correct.

> Ensure meals and snacks are eaten on time and that the carbohydrate content of each meal or snack is correct.

> Ensure meals are eaten immediately after rapid acting insulin has been given.

> Ensure extra food/drink is provided if exercising for more than 30 minutes.

> Eat an extra carbohydrate exchange at supper if the BGL is below 6mmol/l.

> Check blood glucose levels regularly.

Important points about Hypos > A hypo occurs when blood glucose levels drop too low (below 4mmol/L OR if hypo symptoms are present).

> All children with diabetes will experience mild hypos from time to time and the treatment is simple and effective.

> Fortunately, severe hypos are rare, but you need to know how to deal with them just in case.

> Hypos most often occur after exercise or just before the next meal or snack is due, but may occur at any time.

> Treatment for a hypo (a ‘hypo kit’) should always be carried with you or be immediately available.


Exercise/sport and diabetesExercise is beneficial for everyone and should be encouraged for all children with diabetes.

Exercise helps to keep you healthy. Some benefits of regular exercise include:

> It helps to control your blood glucose levels

> It’s an opportunity for new skills and challenges

> It can make your bones and muscles stronger

> It improves the health of your heart and blood vessels

> It increases your energy levels

> It can help you maintain a healthy weight

All types of exercise and activity are beneficial. Some suggestions for exercise are:

> Walking the dog or walking to school

> Team sports like netball, soccer and basketball

> Swimming

> Bike riding or skateboarding

> Classes like kick boxing or dancing

> Be active with friends or family in the yard or at the park, ideas include kicking the footy, jumping on the trampoline, skipping or flying a kite

Things you should know about exercise and diabetesExercise usually lowers the blood glucose level during and after exercise

> This is because of two things:

a. The exercise makes the body more sensitive to insulin (i.e. the same amount of insulin has a greater effect), and

b. The exercising muscles are using up more glucose.

> The lowering of the blood glucose levels can occur during the exercise and up to 12-16 hours after the exercise is completed

Exercise can sometimes make the blood glucose go high

> This can happen during or after exercise in some people because of the effect of some of the body’s other hormones which rise during exercise (e.g. adrenaline) and increase glucose output from the liver

Exercise affects every person with diabetes a little differently

> Monitoring blood glucose levels before, during and after exercise is the best way to check how different activities affect you/your child. This will help you to develop strategies to avoid hypos with exercise

Before exerciseIf your blood glucose level is more than 15mmol/L before exercise and ketones are present, or if you are unwell – exercise should be postponed until overall control has improved. Exercise may increase the ketone and blood glucose levels further.

If your blood glucose level is less than 15mmol/L before exercise – it will tend to fall during the exercise and extra carbohydrate foods may be needed before, during and after exercise to prevent hypoglycaemia.

How should I treat a hypo?

Severe HypoChild is very drowsy, confused, disorientated, unconscious or fitting

Do not give anything by mouth

Place the child in the coma or recovery position

Give Glucagon injection

Call ambulance on 000

Check the BGL

When child is awake, follow the treatment for a mild - moderate hypo

Mild - Moderate HypoChild is conscious with either:

> symptoms of a low blood glucose OR

> BGL below 4mmoI/L

Give a fast acting carbohydrate immediately (high GI):

> 2-4 glucose tablets or

> 150ml of ordinary soft drink or

> 150ml of regular cordial or

> 5-7 jellybeans or

> 1 tube of glucose gel

Wait 10 minutes and recheck BGL

BGL below 4mmoI/L then repeat the above steps

BGL above 4mmoI/L

Give a slow acting carbohydrate (low GI):

> 1 piece of fruit or

> a slice or bread or

> a cup of milk or

> give the next meal or snack

A ‘hypo’ kit could include

Fast-acting (high GI) carbohydrate such as

> Glucose gel

> Packets of Jellybeans or lollies

> Small regular cordial.

> Small can of regular lemonade

Slow-acting (low GI) carbohydrate such as:

> Box of sultanas

> Piece of fruit

> Muesli bar

> Small packet of savoury biscuits


Sick day managementWhen you feel sick you may not feel like eating. It is important to have some carbohydrate to prevent hypos. This is especially important if you are on insulin. Here are some carbohydrate foods and drinks that may be easier to manage when you are feeling sick.

Foods recommended for sick days


Biscuits – Plain sweet (Milk Arrowroot, Yo Yo) – Plain savoury (Sao)

23

11

Toast, dry 1 slice 1

Jelly, ordinary 1/3 cup (80g) 1

Custard ½ cup (100ml) 1

Yoghurt 1 tub (200g) 2

Ice-cream 1 scoop (70g) 1

Dried fruit 6 apricot halves2 pear halves1 tbsp sultanas

111

Mashed potato ½ cup (120g) 1

Fluids are important when you are unwell

> Carbohydrate free fluids if blood glucose level is above 12mmol/L

> Fluids containing carbohydrate if blood glucose level is below 12mmol/L

Carbohydrate containing fluids for sick days


Soft drink, ordinary ¾ cup (200ml) 1

Milk – Plain, whole – Milk + 2 tspn Milo/Ovaltine/Actavite – Milk + 1 banana + 1 scoop icecream

1 cup (250ml)1 cup (250ml)1 cup (250ml)

113

Cordial, ordinary (diluted 1:4) ¾ cup (180ml) 1

Fruit juice ½ cup (150ml) 1

Sports drinks – Lucozade – Gatorade, Powerade

½ cup (100ml) 1 cup (250ml)

11

Hot lemon juice + 1 tbsp honey/sugar 1 cup (250ml) 1

For more information on what to eat and drink on sick days, talk to your diabetes educator, doctor or dietitian.

Extra carbohydrate before, during and after exercise > To prevent the blood sugar levels from dropping too low it is important to have extra carbohydrate before and after physical activity, and sometimes during activity

> The amount of extra carbohydrate needed depends on:

– Type of exercise

– Duration of the exercise – Blood glucose level before, during and after exercise

> Have extra carbohydrate just before exercise, during and after exercise using the information below as a guide:

Have 1 extra exchange for:

– every hour of light to moderate activity (e.g. walking, outdoor games/activities, games involving some running)

OR

– every half hour of strenuous activity (e.g. running, strenuous hiking, basketball, hockey, swimming)

Ideas for extra carbohydrates before, during and after exercise > Additional carbohydrate exchanges before/during/after activity should be whatever is well tolerated by the child, depending on the activity

Suitable foods for exercise


Muesli bar/fruit bar 1 1

Bread/sandwich 1 slice (½ sandwich) 1

Plain sweet biscuits (e.g. Milk Arrowroot) 2 1

Fruit 1 apple/banana/pear 1

Fruit snack pack 140g tub 1

Yoghurt/custard ½ tub (100g) 1

Milk 1 cup (250ml) 1

Dried fruit 6 apricot halves½ box sultanas

11

> During more strenuous activity it is ok to have some fast acting carbohydrate (high GI) that is high in sugar, because it will be quickly used up as energy during the activity, e.g.

– 200ml sports drink/normal lemonade/cordial – 25g glucose lollies (e.g. 5 jelly babies)

Insulin adjustment for exercise > Having extra carbohydrate is the first principle of adjusting for exercise. Some children, however, need to have their insulin reduced to avoid hypos during exercise and sport.

> Possible reasons for this include:

– Eating extra food is not enough to avoid hypos – Difficulty playing sport after consuming food or drink – Extra food with exercise is contributing to excess weight gain – Prolonged exercise or high activity periods (e.g. sports day or school camps)

> Talk to your doctor and diabetes nurse educator about insulin adjustments for exercise.


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Appendix - Information for Health Professionals

Criteria for low fat (♥) and high fibre (*) food productsBased on recommendations by the Heart Foundation of Australia and ANZFA (Australia New Zealand Food Authority) Nutrient Claims Code of Practice.

Food group Fat Fibre

Breads < 3g/100g > 4g/serve

Breakfast cereals < 3g/100g > 3g/serve

Pasta, rice and grains < 3g/100g > 3g/serve

Savoury biscuits < 3g/100g > 3g/serve

Sweet biscuits < 3g/100g > 1g/serve

Fruit < 3g/100g > 3g/serve

Starchy vegetables < 3g/100g > 3g/serve

Milk products < 1.5g/100g N/A

Data sourcesThe information given is based on the most current data available. This includes:

> Information supplied by product manufacturers

> Allan Borushek’s Pocket Calorie and Fat Counter, Allan Borushek, 2009

> www.calorieking.com.au Allan Borushek’s website of nutrient analyses

> Carbohydrate Exchange List for Children with Diabetes, Women’s and Children’s Hospital, 2007

> Carbohydrate Exchange List and Glycemic Index Guide for People with Diabetes, Dietetics and Nutrition Department, Flinders Medical Centre

> www.glycemicindex.com The Official Website of the Glycemic Index and GI Database, Sydney University Glycemic Index Research Service (SUGiRS)

> www.gisymbol.com.au The GI Symbol Program, Glycemic Index Foundation - a collaboration between the University of Sydney, the Juvenile Diabetes Research Foundation of Australia and Diabetes Australia

> Atkinson FS, Foster-Powell K, Brand-Miller JC, International tables of glycemic index and glycemic load values: 2008, Diabetes Care 2008 Dec:31(12):2281-3

AcknowledgementsThis booklet was compiled by Jodi Grunert and Emma Goodwin - Dietitians at the Women’s and Children’s Hospital, Children, Youth and Women's Health Service. Acknowledgements to Anna Schoff, who compiled the original 2001 edition of the exchange booklet (student project). Assistance was provided from members of the South Australian Diabetes Special Interest Group (2001): Marcelle Duff, Paula Nash, Sally Zeunert, Anne Schneyder and Juliana Chen. Acknowledgements to Flinders Medical Centre Dietetics and Nutrition Department for their resources; Carbohydrate Exchange List and GI guide for people with diabetes.

The original nutritional and educational content of this booklet has been reviewed by specialist Dietitians at the Women's and Children's Health Network (WCHN), SA Health.

Food product information contained in this booklet was up to date at the time of revision. If you are not sure about a food, check with the manufacturer.

© Department for Health and Ageing, Government of South Australia. All rights reserved. Revised September 2012. Printed **** 2012.

www.ausgoal.gov.au/creative-commons

For more information

Women’s and Children's Health Network Nutrition Department 72 King William Road North Adelaide SA 5006

If you require this information in an alternative language or format please contact SA Health on the details provided above and they will make every effort to assist you.

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