Diabetic foods are really no different from the foods that non-diabetics consume. The primary difference between diabetics and non-diabetics is not in the foods they eat but in the quantities they eat them. Diabetics must become very aware of how foods affect their blood glucose levels and must plan their meals and snacks accordingly. With this in mind, diabetics must select their foods with care.

Perhaps the most comprehensive diabetic food list has been prepared by the American Diabetes Association in conjunction with the American Dietetic Association. This listing of foods is known as the diabetic exchange diet plan. The exchange diet plan provides diabetics with a listing of foods that have been assigned to one of six food categories. Diabetics then use these food lists to build recipes and meals that are best suited to their own preferences, lifestyle and caloric needs.

The exchange diet plan provides a diabetic food list that consists of six different categories:

1) Breads and Starches

2) Fruits

3) Vegetables

4) Dairy

5) Meat and Meat Substitutes

6) Fats

The categories assign foods in the following manner (each food is assigned a value of 1 exchange):

Breads and Starches - 1/2 of a 3-inch bagel, 1 slice bread (4-inch square), 1/2 cup cooked cereal, 1/2 cup corn or 1 medium corn on the cob, 6 saltine crackers or three 2-1/2-inch square graham crackers, 1 small (2-inch square) dinner roll, 1/2 cup cooked dried beans (such as kidney, pinto, lentils, chick peas, white, or navy), 1/2 of an English muffin, 1/2 cup cooked green peas, 1/2 of a hamburger or hot dog bun, 1/2 cup cooked lima beans, 1/2 cup cooked pasta, 1/2 of a 6-inch piece of pita bread, 1/2 cup mashed potatoes or a 3-inch baked potato, 1/3 cup cooked rice, 2 rice cakes.

Fruits - 1 medium (3-inch) apple, 1 small (5-inch) banana or 1/2 of a 9-inch banana, 17 small or 12 large grapes (any kind), 1 kiwi fruit, 1 cup cubed melon (cantaloupe, honeydew, etc.), 1 small (3-inch) orange, 1 medium (3-inch) peach, 1/2 of a large (4 1/2-inch) pear, 1/2 cup canned pineapple, 2 small plums, 2 Tbs. Raisins, 1-1/4 cup whole strawberries, 1-1/4 cup watermelon.

Vegetables - ? cup cooked or 1 cup uncooked Asparagus, Green or wax beans, Beets, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Collard greens, Cucumber, Eggplant, Green beans, Kale, Mixed vegetables, Mushrooms, Greens, Onions, Pea pods, Peppers, Radishes, Salad greens, Summer squash, Tomatoes (fresh or canned), Turnips, Zucchini squash.

Dairy - 1 cup skim, 1-percent, or 2-percent milk, 1 cup nonfat plain or sugar-free yogurt, 1/3 cup dry nonfat milk, 1 cup skim or low-fat buttermilk.

Meat and Meat Substitutes - 1/4 cup canned tuna or salmon, 1 ounce chicken without skin, 1 large egg or 1/4 cup egg substitute, 1 ounce fish, 1 ounce lean beef or pork, 1/4 cup low-fat cottage cheese, One 1-inch cube or 1 ounce low-fat solid cheese, 1/2 cup tofu, 1 ounce turkey without skin.

Fats - 1/8 of a medium avocado, 1 Tbs. regular cream cheese or 2 Tbs. low-fat cream cheese, 1 tsp. regular margarine or 2 tsp. low-fat margarine, 1 tsp. regular mayonnaise or 1 Tbs. low-fat mayonnaise, 6 almond or cashew nuts, 10 peanuts, or 4 pecan halves, 1 tsp. oil, such as safflower, canola, corn, or olive, 2 tsp. peanut butter, 1 Tbs. regular salad dressing or 2 Tbs. low-fat salad dressing.

Using the preceding diabetic food list as a guide, you can create a sample plan to discuss with you dietician or diabetes group. You will find that, once you have become used to the assigned values of foods, you and your family will enjoy a healthier lifestyle.

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