Exchange List Starch and Breads for Diabetes

This group includes Grains, Dal, and starchy vegetables. Products with white rice and refined flours should be avoided for low fiber and nutrients.

Traditional

1 Chapati
1 Dosa
1 Idli
½ Cup cooked rice (Basmati, Brown long grain)
½ Cup Upma
½ Cup Poha
½ Cup Dalia
½ cup cooked green peas
1 Medium ear-of-corn (Bhutta) 6" long
1 Cup cooked white potato
1/3rd cup sweet potato
¾ cup winter pumpkin
½ Cup Cooked/Raw Plantain
1/3rd cup cooked Lentils
1/3rd cup cooked beans (Garbanzo, Red Kidney, Urad)

Non Traditional

1 Large slice of bread (16 oz loaf)
½ Cup Oats Cooked
½ Cup Bulgur Cooked
3 Tablespoon Wheat germ
½ Cup cooked Pasta (Spaghetti, Macaroni, Linguine, Noodles)
½ Cup cooked corn kernels
1 small size (2½" weighing about 3 oz) baked or boiled potato
½ Cup Mashed potato
¾ cup winter squash (Acorn, Buttercup)
½ Bagel (1 oz.)
1 English muffin
1 Pita, 6"
1 Plain roll, small (1 oz)
Rye, pumpernickel
1 Tortilla, 6" 1
8 Animal crackers
24 Oyster crackers
3 Graham Crackers (1.5" Squares)
3 Cups Popcorn (No fat added)
6 Saltine type crackers
¾ oz Pretzels
¼ oz Whole wheat crackers

Cooking Notes

¼ Cup of uncooked pasta yields ½ cup cooked Pasta
1 Cup of Atta (Wheat, Bajra, Jowar, Corn) yields 5 Roti/Chapati
1/3rd cup of batter yields one 10" Dosa
¼ cup of batter yields one Idli
3 Tablespoon of rice yields 1/3 cup Rice
3 Tablespoon of cracked wheat, oats yield ½ cup serving
3 Tablespoon of beans (Cholay, Rajma, Urad) yields 1/3 cup Dense Dal
2 Tablespoon of lentils (Masoor) yields 1/3 cup Dense Dal

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