Carbohydrate - Women`s and Children`s Hospital

Women’s and Children’s Hospital
Carbohydrate
Exchange List
A guide to common carbohydrate foods
and their exchange values
Contents
1
Healthy eating… for everyone!!
32
Label reading made easy
2
What’s in our food?
33
2
What are exchanges?
Low blood glucose levels
(Hypoglycaemia or 'Hypo')
3
What is the glycemic index?
35
Exercise/sport and diabetes
5
What about sugars?
37
Sick day management
6
Using this booklet…
38
7
Food lists
Appendix – Information for
Health Professionals
7
Carbohydrate foods
7Breads
8
Breakfast cereals
9
Pasta, rice and grains
10 Fruit (fresh, canned, dried, juice)
12 Starchy vegetables and legumes
13 Milk products
15Biscuits
16 Snack foods
18 Convenience foods
19 Take away and fast foods
26Beverages
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
30Vegetables
30Fruit
30 Nuts and seeds
30Beverages
31Flavourings/toppings
31Seasonings
31Spreads
31Miscellaneous
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
page 1
What’s in our food?
What is the glycemic index?
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.
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.
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.
>> 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
High GI food
(e.g. jelly beans)
Low GI food
(e.g. baked beans)
Blood
Glucose
Level
Time (hours)
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.
Comparison of blood glucose levels after eating jelly beans and baked beans
Why is GI important?
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.
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.
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.
Low GI foods can also make you feel fuller for longer, which can assist in controlling appetite.
What are exchanges?
>> The fat content of foods (e.g. potato crisps and chocolate have a low GI but are high in fat).
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.
How to use GI in your eating plan
GI is not the only factor to consider when deciding if a food is 'good' or 'bad'. You should also consider:
>> 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).
One exchange = approximately 15 grams of carbohydrate
Points to remember about GI and diabetes:
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.
page 2
Carbohydrate Exchange List
>> 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.
Carbohydrate Exchange List
page 3
Common carbohydrate foods and their average GI rating
Breads
Breakfast cereals
Grains
Legumes
Low GI (<55)
Moderate GI (55-70)
High GI (>70)
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
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, WeetBix, shredded wheat*, Mini
Wheets 5 Grain, Light 'n'
Tasty, Sultana Bran
Bran Flakes, Coco-Pops,
Puffed Wheat, Rice
Bubbles, Cornflakes
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*
Fruit
Dairy foods
Snack foods
or treats
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
Beans (most types – kidney,
soy, baked), split peas,
chick peas, lentils
Starchy vegetables
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.
Broad beans
>> 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
Sweet corn, taro, parsnip,
some potatoes (unpeeled*
boiled carisma, nadine)
Sweet potato, pumpkin
Grapefruit, peach, apricot,
apple, pear, plum, orange,
grapes, banana, mango,
dates, fruit juice, tinned
fruit in juice
Sultanas, paw paw, raisins,
pineapple, cherries
Milk, yoghurt, custard,
ice cream, soy milk
Condensed milk
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*
Other potatoes, (i.e.
desiree, pontiac, sebago)
>> Found in dairy foods (e.g. milk, yoghurt)
>> Low glycemic index, therefore slow acting with good effect on your blood glucose levels
Fructose
Watermelon, rockmelon
>> 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’?
Rice milk
Morning coffee, water
crackers, sao, lamingtons,
rice crakers, burger
rings, pretzels, roll-ups,
commercially made
cupcakes/cakes
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.
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.
page 4
Carbohydrate Exchange List
Carbohydrate Exchange List
page 5
Using this booklet…
Food lists
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.
Carbohydrate foods
Always check food labels to work out the exchanges for new and different foods (see Label Reading page – 31).
Breads
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
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)
1
1
1
1
2
1
♥
♥*
♥*
♥
♥
♥*
1 small (30g)
1 regular (65g)
1 regular (65g)
1 regular (50g)
1 large (120g)
1 regular (85g)
1 (100g)
1
2
2
1½
3½
2½
2½
♥
♥
♥
♥
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
1 small (50g)
1 large (70g)
1½
2
Crumpet
–– Round
–– Square (breaks)
1 regular (50g)
1 regular (75g)
1
1½
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)
1
2½
Taco shell
2 regular (22g)
1 jumbo (19g)
1 soft taco (25g)
1
1
1
Tortilla/burrito
1 small (25g)
1 large (45g)
1 jumbo (75g)
1
1½
2½
Waffles (commercial)
1 plain (40g)
1½
Bread Rolls
–– Dinner roll
–– Sandwich roll, knot roll
–– Hamburger bun, hotdog bun
–– Focaccia
–– Turkish bread roll
–– Bakers Delight flavoured rolls
Croissant
♥
♥
♥
♥
GI - Choose heavy grain breads and mixed grain breads in place of White or Wholemeal varieties.
page 6
Carbohydrate Exchange List
Carbohydrate Exchange List
page 7
Pasta, rice and grains
Breakfast cereals
>> Most breakfast cereals are low in fat but many contain high amounts of added sugar.
Pasta
>> 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.
Food
Amount
Exchanges
Symbols
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
♥*
♥*
♥*
♥*
♥*
2 biscuits
3 biscuits
15 pieces (¾ cup, 45g)
1½
2
2
♥*
♥*
♥*
15 biscuits (35g)
2
1 cup (60g)
3
♥*
♥*
Muesli
–– Toasted
–– Natural
½ cup (60g)
½ cup (60g)
2
2
*
♥*
Rolled oats (porridge)
–– Dry
–– Cooked (with water)
–– Temptations
–– Quick sachets
¼ cup (25g)
¾ cup (170g)
1 sachet (40g)
1 sachet (35g)
1
1
2
1½
♥*
♥*
♥*
♥*
Semolina
–– Dry
–– Cooked (with water)
½ cup (50g)
1 cup (250g)
2
1
♥*
♥*
Breakfast biscuits
–– Weetbix, Vita Brits
–– Weetbix bites
Mini breakfast biscuits
–– Fruity Bix (all varieties)
–– Mini Wheats:
Fruit/Plain
>> 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
Food
Amount
Exchanges
Symbols
¼ cup (25g)
1/3 cup (50g)
1 cup
1
1
3
♥
♥
♥
Macaroni/noodles
–– Dry
–– Cooked
¼ cup (20g)
1 cup (150g)
1
3
♥
♥
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
♥
Spaghetti/fettuccine
–– Dry
–– Cooked
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.
Mixed flakes + fruit
–– Just Right, Sustain
–– Uncle Toby’s ‘Plus’
–– Be Natural 5 wholegrain flakes
¾ cup (45g)
1 cup (40g)
¾ cup
2
2
2
♥*
♥*
♥*
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)
2
1½
1½
1½
♥
♥
♥*
♥
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.
page 8
>> Plain pasta is very low in fat
Carbohydrate Exchange List
Food
Amount
Exchanges
Symbols
1½ tbsp (20g)
1/3 cup (50g)
1 cup (160g)
1
1
3
♥
♥
♥
Barley
–– Dry
–– Cooked
1½ tbsp (20g)
1/2 cup (80g)
1
1
♥
♥
Cous cous
–– Dry
–– Cooked
2 tbsp (25g)
1/3 cup (55g)
1
1
♥
♥
Oats, rolled
–– Dry
–– Cooked
¼ cup (25g)
¾ cup (170g)
1
1
♥*
♥*
Polenta (cornmeal)
–– Dry
–– Cooked
2 tbsp (20g)
1/4 cup (70g)
1
1
♥
♥
Rice (all varieties)
–– Dry
–– Cooked
Carbohydrate Exchange List
page 9
Canned fruit (in natural juice, drained)
Sago, tapioca
–– Dry
–– Cooked
2 tbsp (25g)
1/2 cup (135g)
1
1
♥
♥
Semolina
–– Dry
–– Cooked
2 tbsp (25g)
1/2 cup (85g)
1
1
♥
♥
Food
Amount
Exchanges
Symbols
Pie apple
½ cup (130 g)
1
♥
Apricots
6 halves (130g)
1
♥
Fruit salad
½ cup (130g)
1
♥
Peach
10 slices (130g)
1
♥
Note: Values for cooked are based on cooking with water. GI - Rice and cous cous have a higher GI. The better choices of rice
Pears
3 halves (100g)
1
♥
are basmati, doongara cleverice and brown as these have lower GI values than calrose and jasmine varieties.
Pineapple (drained)
4 slices (150g)
1
♥
Fruit (fresh, canned, dried, juice)
Fruit snack, snack pack
140g tub
1
♥
Food
Amount
Exchanges
Symbols
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)
1½
2
♥*
Banana Chips
¼ cup (30g)
1
>> Fruit is a good source of carbohydrate, fibre and can also provide valuable vitamins and minerals like vitamin C.
Dried fruit
>> 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
Food
Amount
Exchanges
Symbols
Apple, pear, persimmon, mango
1 medium (150g)
1 large (~250g)
1
2
♥*
Apricots
6 medium (240g)
1
♥*
Banana
1 medium
1½
♥*
Blueberries, blackberries
1 cup
1
♥*
Cherries
1 handful (100g)
1
♥
Food
Amount
Exchanges
Symbols
Figs
4 medium (200g)
1
♥*
Apple, pineapple
½ cup (150ml)
1
♥
Grapes
30 small (100g)
20 medium
1
1
♥
Apricot nectar, grape, prune
1/3 cup (100ml)
1
♥
Lemon
Free
1
♥
Guava
4 medium (480g)
1
♥*
Orange, V8 Fruit and Veg juice
¾ cup (200ml)
1
♥
Kiwifruit, plums
2 medium (200g)
1
♥*
Tomato (no added sugar)
2 cups (500ml)
1
♥
small quantities of tomato juice would be counted as ‘free’.
1 cup (250ml)
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)
1
1
♥*
♥*
Grapefruit
1 large (300g)
Free
♥*
Lemon, lime, loquats, passion fruit, rhubarb
1 piece/serve
Free
♥
Mulberries, raspberries, strawberries
1 handful (70g)
Free
♥
page 10
Carbohydrate Exchange List
Juice (unsweetened/no added sugar)
Vegetable (V8)
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).
Carbohydrate Exchange List
page 11
Starchy vegetables and legumes
Milk products
>> Vegetables are low in fat and high in fibre. They also provide us with many essential vitamins and minerals.
>> Milk and milk-based products (dairy) are an excellent source of calcium and should be included daily.
>> 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.
>> Most dairy products also come in reduced fat varieties. Choose these if your child is over 2 years of age.
>> Canned and frozen varieties are quick and easy to use and are good to use when vegetables are out of season.
>> 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.
>> Legumes (dried peas and beans) are an excellent source of fibre and carbohydrate.
Starchy vegetables
Food
Corn, sweet
–– Kernels
–– Cob
–– Cream Corn
Amount
½ cup (80g)
1 medium (100g)
1 large (200g)
½ can
Exchanges
1
1½
2½
1
Symbols
♥*
♥*
♥*
Potato
–– Boiled/baked
–– Mashed
–– Chips
–– Gnocchi
1 medium (120g)
½ cup (120g)
10 medium (100g)
1 cup (175g)
1
1
1
3½
♥*
♥*
Sweet potato
1 medium (120g)
1
♥*
♥
Legumes and pulses
>> Cheese contains minimal carbohydrate so is not counted as an exchange.
Food
Amount
Exchanges
Symbols
Milk
–– Whole or full cream
–– Skimmer/reduced fat
–– Skim<1% fat
1 cup (250ml)
1 cup (250ml)
1 cup (250ml)
1
1
1
♥
♥
¾ cup (200ml)
1½
¾ cup (200ml)
1 carton (375ml)
1
1½
¾ cup (200ml)
1 tbsp (20g)
1 tsp (5g)
1
1
free
Buttermilk
1 cup (250ml)
1
Coconut milk
1 cup (250ml)
Free
Condensed milk
1 tbspn (20g)
¼ cup
1
2½
Drinking yoghurt
–– Average (all brands)
–– Yakult
1 cup (200g)
1 bottle (65ml)
2
1
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
♥
♥
Food
Amount
Exchanges
Symbols
Baked beans
½ cup (140g)
small tin (130g)
large tin (420g)
1
1
4
♥*
Bean mix, cannellini beans, lima beans
½ cup (130g)
1
♥*
Evaporated milk
½ cup (125ml)
1
Borlotti beans
1 cup (180g)
1
♥*
Goats milk
1 cup (250ml)
½
Chick peas, haricot beans, mung beans,
red kidney beans
2/3 cup (130g)
1
♥*
Lactose free milk (Zymil, Liddels)
1 cup (250ml)
1
Lentils
¾ cup (145g)
1
♥*
Soy beans
Free
Free
♥*
Milk powder
–– Whole
–– Skim
4 tbsp (30g)
2 heaped tbsp (25g)
1
1
Broad beans
Free
Free
♥*
Split peas
½ cup (100g)
½
♥*
Soy Milk
–– Whole
–– Reduced/low fat
–– Flavoured
1 cup (250ml)
1 cup (250ml)
¾ cup (200ml)
1
1
1
♥
Rice milk
1 cup (250ml)
2
♥
Sustagen (Ready to drink, all flavours)
1 carton (250ml)
3
♥
Up and Go Energize
1 carton (350ml)
2½
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.
page 12
Carbohydrate Exchange List
Carbohydrate Exchange List
♥
♥
page 13
Milk-based desserts
Savoury biscuits
>> Low fat varieties of milk based desserts are the best choices.
Food
Amount
Exchanges
Custard (Pauls, Dairy Farmers)
½ cup (100g)
1
Fruche
1 tub (125g)
1½
1 scoop (45g)
1 scoop (45g)
3 scoops (135g)
1
1
1
1 block (70g)
1 block (75g)
1 block (90g)
1 scoop (60g)
1 cone (3.4g)
1 medium (17g)
1 bar or sundae cup
1
2
1½
1
Free
1
1/3 cup (90g)
1 tub (150g)
1
2
1 tub (200g)
1 tub (200g)
1 tub (200g)
1
2
1
1 bottle (200g)
1 tub (175g)
1 tub (60g)
1 tube (70g)
1 pouch (70g)
1½
2
½
1
½
Frozen Yoghurt
–– Tub (Bulla Fruit ‘n Yoghurt)
–– Bar/stick (Bulla Fruit and Yoghurt)
1 scoop (70g)
1 bar (60g)
1
1
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)
2
2½
1
1
1
½
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
Creamed Rice
–– Canned, all flavours
–– Le Rice
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
Food
Amount
Exchanges
Symbols
Crackers, flavoured (Shapes/’In-a-Biskit’)
10 biscuits
1 pkt (25g)
1
1
♥
Crackers, Plain
–– Watercrackers, Jatz, Ritz, Savoy, Breton
–– Sao
6 biscuits
3 biscuits
1
1
10 biscuits
1 row (16 biscuits)
½packet (45g)
1 snack pack (18g) 25 crackers
1 packet (15g)
10 biscuits
1
1½
2
1
1
1
Crispbreads
–– Cruskits
–– Vita-Weat
–– Vita-Weat lunch slices
–– Premium
–– Salada
–– Ryvita
–– Belvita breakfast biscuits
4 biscuits
4 biscuits
2 biscuits
3 biscuits (rectangles)
6 biscuits (small squares)
2 biscuits
Snack pack (4 biscuits)
1
1
1½
1
1
1
2
Rice cakes
Corn thins
3 thin, 2 thick
3 thin (3x6g)
1
1
♥
♥
Food
Amount
Exchanges
Symbols
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 biscuits
1 biscuit
1
1
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 biscuits
2 biscuits
2 biscuit
1
1
1
1
1½
1
1½
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 biscuits
2 biscuits
3 biscuits
3 biscuits
3 biscuits
1 pkt (25g)
1
1½
1
1
1
1
Shortbread biscuit
2 biscuits
1½
Crackers, Rice
–– Sakata, Trident, Fantastic
♥
♥
♥
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.
–– Apero
–– Snakatas
Sakata minis
–– Vita-weat rice crackers
Symbols
♥
♥
♥
*
*
♥*
Sweet biscuits
♥*
*
*
*
*
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.
page 14
Carbohydrate Exchange List
Carbohydrate Exchange List
page 15
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.
Kraft Snackabouts
–– Vegemite/peanut butter
–– Cheese spread
1 mini packet (26g)
1 packet
1
½
Nutella
1 snack pack (20g)
1
Little bites muffins
Twin pack
1-1½
>> Glycaemic Index information has not been included for snack foods.
Special treats
Frozen confection
Food
Amount
Exchanges
Food
Amount
Exchanges
Ice block (Icy Pole, Calippo)
1 block (80g)
1
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)
1
1
2
2½
Custard Tart
1 tart (140g)
3
5 squares (25g)
Block (75g)
1 fun size (20g)
1 regular (45-60g)
1 bar (45g)
1 bar (50g)
1
2
1
2½
Free
½
1 slice (100g)
1 individual pie (50g)
2
2
1 small (60g)
1 large (120g)
2
4
Scone
–– Fruit, plain
1 small (30g)
1
Pavlova
–– Meringue/shell only
–– Filled with fruit and cream
2 small (20g)
1 piece (120g)
1
2
Vanilla slice
1 (130g)
2½
Food
Amount
Exchanges
Savoury items
–– Cheese rolls, Italian roll
–– Danish squares, scrolls, twirls
–– Filled foccacias
–– Pizzas
–– Rodinis
–– Scones
–– Wholemeal scrolls
–– Pull apart
1 roll
1
½
1 (175g)
1/8 loaf (50g)
1
1
1/7 (65g)
2½
3
4
3
1½
2-3
2
1½
Food bars
Food
Amount
Exchanges
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)
1
1
2
1½
1
1
1½
1½
1
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)
1
2
1
1½
1
Breakfast bars (high sugar – limit)
–– Crunchy Nut, Special K
–– Nutri Grain
–– LCM’s
1 bar (30g)
1 bar (30g)
1 bar (22g)
1
1½
1
Packet snacks
Food
Amount
Exchanges
Burger Rings, Twisties, Cheezels, Potato Crisps, Corn Chips
1 small pkt (20g)
1 regular pkt (45g)
1
1½
Flavoured crackers (Shapes)
1 small pkt (25g)
1
Pretzels
10 pretzels (20g)
1
Pringles
13 chips (25g)
1
Sesame snaps
4 pack
1
3 cups (25g)
1 small (36g)
1 medium (45g)
1
1
1½
1 pkt (25g)
½
Pop corn
–– Home prepared, plain
–– Commercial (cinema)
Le Snack
page 16
Carbohydrate Exchange List
Chocolate
–– Plain milk
–– Chocolate bars (Mars Bar, Kit Kat, Crunchie)
–– Well naturally No added sugar
–– Sweet William No added sugar Fruit Pies
–– Family Pie
–– Mince Pie
Muffins (all varieties)
Bakers delight
Carbohydrate Exchange List
page 17
Sweet Items
–– Bunlet
–– Chocolate croissant
–– Danish squares, fruit bun, boston bun, scone
–– Log, teatime
–– Scroll
–– Hot cross bun
Traditional
Fruitless or chocolate
Packet/canned soups
1
1
1
1/5 - 1/8 (75g)
1
1½ - 2
3½
3
2-3
4 - 5½
1
1
2½
2
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.
Food
Amount
Exchanges
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.
Convenience foods
>> The 'general items' table below provides a guide only as brands and outlets differ greatly in their serve sizes and exchanges.
>> Some convenience foods have low fat varieties, choose these where possible.
>> Many companies and outlets now have nutritional information available so always ask just in case!
>> The following is a guide only, as brands differ greatly in their serve sizes and exchanges.
>> Glycaemic Index information has not been included for take away and fast foods.
>> Check individual labels for details, especially to calculate the correct number of carbohydrate exchanges.
General
>> Glycaemic Index information has not been included for convenience foods.
Frozen foods
Food
Amount
Exchanges
Chiko roll
1 (160g)
3
Food
Amount
Exchanges
Dim sims
1 (70g)
1½
Chicken nuggets
5 nuggets (100g)
1
1 fillet (70g)
3 fingers (75g)
1
1
Falafel
–– Patties
–– Roll (falafel + bread + salad)
3 (50g)
1 (260g)
½
4
Family pie (average all varieties)
¼ pie (150g)
2
Family quiche (average all varieties)
1/6 quiche (120g)
1½
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
1 piece
1 piece
1 piece
1
1½
2
20 medium (125g)
1 bucket (150g)
10 medium (125g)
2
2½
2
Quiche
1 individual (200g)
2
Sausage roll
–– Large
–– Standard
–– Party size
1 (180g)
1 (130g)
2 (40g each)
3
2
1
Fish
–– Oven baked crumbed fish
–– Fish fingers
Fish
–– Crumbed/battered
–– Fish fingers
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
4
2½
3
3
Pizza (average all varieties)
1 slice (1/8 family size)
1-1½
Pizza Subs
1 (135g)
3
Pizza pockets/singles/slices
1 (100g)
2
Pizza
–– thin base
–– regular
–– thick base
Food
Amount
Exchanges
Potato
–– Chips
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)
4
5
Packet cous cous (average all varieties)
1/2 cup made up
2
Dried packet foods
page 18
Carbohydrate Exchange List
–– Wedges
Carbohydrate Exchange List
page 19
Spring Rolls
–– Cocktail (15g)
–– Small (40g)
–– Giant (160g)
2
1
1
½
1
2
Sushi (roll)
1 roll (100g)
2
Vietnamese cold rolls
1 roll (140g)
2
Yiros (meat + pita + salad)
1
3
Amount
Exchanges
1 roll
1 muffin
1 piece
4
1½
1
1 serve
1 serve
1 serve
1 serve
7
4
2
3
1 burger
1 burger
4
3½
1 burger
1 burger
3
2½
1 burger
1 burger
2
2
1 wrap
1 wrap
1½
1½
1 wrap
1 wrap
1 wrap
2
2½
3
1 pie
1 box
1 serve
1 cone
1 Regular
1 Large
1½
3
4
1½
4
5½
French fries
Small
Medium
Large
2
3
3½
Fruit fizz
Small
Regular
Large
1
1½
2½
McNuggets
6 nuggets
1
Chicken McBites
10 packet
½
Breakfast
–– Deli choices roll (bacon, deluxe)
–– English muffin
–– Hash brown
–– Hotcakes
With syrup and butter
Without syrup
–– McMuffin (bacon, sausage, egg)
–– Yoghurt and muesli
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
Deli Choices
–– Seared chicken ceasar, chicken tandoori wrap
–– Seared chicken sweet chilli, crispy chicken ceasar wrap
–– Crispy chicken sweet chilli wrap
Desserts
–– Apple pie
–– Cookies
–– McFlurry
–– Soft serve cone
–– Sundae (caramel)
page 20
3 pieces
1
Salads
–– Garden salad
–– Crispy chicken salad
–– Seared chicken salad 1 serve
1 serve
1 serve
Free
1
Free
Sauces
–– Mustard, ketchup creamy ranch and vegemite
–– All other varieties
1 serve
1 serve
Free
1
Small
Medium
Large
3
4
5½
4
Food
Amount
Exchanges
Breakfast
–– Brekky wrap
–– Big Brekky wrap
–– Steak and egg wrap
–– Hash brown
–– Pancakes with syrup and butter
–– Sausage/bacon and egg Muffin
1 wrap
1 wrap
1 wrap
1 piece
1 serve (3 pieces)
1 serve
2½
3
2½
1
7
2
Burgers
–– Aussie, Whopper, XL
–– Chicken Tendercrisp, chicken wrap
–– Chicken Royale
–– Grilled chicken
–– Hamburger, cheeseburger, Whopper Junior, Bacon Deluxe
–– Vegieburger
1 burger
1 burger
1 burger
1 burger
1 burger
1 burger
3
3
4
2
2
4
Chicken Nuggets
6 nuggets
1
Desserts
–– Soft serve cone/choc top cone
–– Storm (mini M&Ms)
–– Sundae (all topping flavours)
1
1
1
2
4½
2½
French fries
Small
Regular
Large
2
3
3½
Onion rings, Angry Onions
Regular
2½
Shakes (average all flavours)
McDonalds
Food
McDippers
Carbohydrate Exchange List
Smoothie – Wildberry
Hungry Jacks
Carbohydrate Exchange List
page 21
Shakes
–– Chocolate/strawberry
–– Vanilla
Salads
–– Garden salad
–– Tendercrisp Asian Chicken salad
Small
Regular
Large
Small
Regular
Large
3
4½
6
2½
3½
4½
1 serve
1 serve
Free
2
Kentucky Fried Chicken
Food
Amount
Exchanges
Burgers
–– Original Recipe, Zinger
1 burger
3
2 pieces
3 strips
6 nuggets
Regular
Maxi
3 Wings
1
1
1
1
1½
1
Chips
Regular
Large
2
5
Coleslaw
Small
Large
1
4
Desserts
–– Cheesecake
–– Chocolate mousse
1 individual
1 individual
2
1
Dinner roll
1 roll
1
Potato with gravy
Regular
Large
1
3
Twister
1 twister
3
Krushers – Kookies n Kream
1
4½
Food
Amount
Exchanges
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 serve
1 serve
1 serve
1 serve
1 serve
1 serve
2½
3
2
2
5
4
Chicken
–– Chicken pieces
–– Crispy strips
–– Nuggets
–– Popcorn chicken
–– Wicked wings
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
½
2
4
4½
Chips
1 serve (reg) (290g)
6
Food
Amount
Exchanges
Burgers
–– Cheeseburger, crispy fillet burger, real bacon burger
–– Skinfree burger
1
1
2½
2
Baguettes/rolls/wraps
–– Real Roast, Rooster roll, skinfree chicken baguette
–– Skinfree wrap
–– Rippa/strip sub
1
1
1
4
3
5
Chicken
¼ chicken/½ chicken
Free
Chicken strip
1
½
Desserts
–– Pudding
–– Chocolate mousse
–– Cheesecake
1 serve
1 serve
1 serve
3
2
1½
1 serve
1 serve
1 serve (8 pieces)
1 serve (6 pieces)
5
5
1½
2
1 meal
1 meal
1 meal
4
2½
2
Red Rooster
Fish
–– Fish and chips (2 fillets + chips)
–– Seafood basket
–– Salt and pepper squid
–– Prawn cutlets
Kids meals (with water)
–– Cheeseburger meal
–– Fish fillet meal
–– Chicken nuggets/drumstick meal
Nando’s
page 22
Carbohydrate Exchange List
Carbohydrate Exchange List
page 23
Subway
Chips
Regular (150g)
2½
Garlic bread
1 serve (2 pieces)
1
Food
Amount
Exchanges
Nuggets
6 pieces
1½
Pineapple fritter
1
1
Roast vegies (incl potato)
1 serve
1½
Salads/vegetables
–– Coleslaw
–– Corn
–– Garden salad
–– Peas
Subs/Wraps
–– Chicken fillet, meatball marinara, Subway seafood sensation
–– Sweet onion chicken teriyaki
–– Veggie delite
–– Veggie patty
6 inch
6 inch
6 inch
6 inch
3
3½
2½
4
1 serve (reg or large)
1 serve
1 serve (reg or large)
1 serve (reg)
½
1
Free
Free
Mini Subs
–– Chicken strips, ham, roast beef, turkey
–– Tuna
1 serve
1 serve
2
2
Salads (no roll)
–– Sweet onion chicken teriyaki
–– Veggie delite
–– All other salads
1 serve
1 serve
1 serve
1
½
½
Cookies (all varieties)
1 cookie
2
Pizza Hut
Food
Amount
Exchanges
Bread
–– Garlic bread
–– Foccacia breadsticks
2 slices
1 breadsticks
1
1½
Chicken wings
–– Traditional
–– Saucy
2 wings
2 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)
1
1½
2
Ribs
3 ribs
1
Tuscani Pasta
–– Creamy chicken and mushroom
–– Meatball neopolitana
1 serve
1 serve
4
3
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
Food
Amount
Exchanges
Cold rice paper rolls (all varieties)
1 roll (140g)
2
Kids Meals
–– Noodles (all varieties)
–– Rice, chicken and soy sauce
1 serve
1 serve
3½
3
Rice dishes
–– Special fried rice, nasi goreng
–– Seafood nasi Ggoreng
1 small serve
1 small serve
5
5½
Skinny noodles
1 small serve
4
Soup noodles
–– Tom yum
–– Combination noodle soup
–– Curry laksa
1 small serve
1 small serve
1 small serve
5
3
5
1 small serve
6
1 small serve
5
1 small serve
2
1 small serve
4
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
Stir fry wok packs (full serve no rice)
–– Chicken with chilli and basil, teriyaki chicken,
sweet chilli chicken
–– Honey soy chicken with cashews
page 24
Carbohydrate Exchange List
Carbohydrate Exchange List
page 25
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
1 small serve
6½
4½
1 small serve
5
1 small serve
1 small serve
6
4
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
1 cup (250ml)
1
Soy milk
–– Plain
–– Flavoured
1 cup (250ml)
¾ cup (200ml)
1
1
1 cup (250ml)
1 kids (350ml)
1 kids (350ml)
3
2½ - 3½
1½ - 2
½ cup (125ml)
1 cup (250ml)
1 cup (250ml)
1
1
½
Smoothies
–– Homemade (milk + banana + 1 scoop icecream)
–– Boost juice (low Fat, super smoothies)
–– Boost juice (skinny smoothies, juices,
absolute fruit smoothies)
Sports drinks
–– Lucozade, G Force, V Energy
–– Gatorade, Powerade, Play Sportwater
–– Mizone, Play Fruitwater
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..
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
Milk, plain
Cooking ingredients
Food
Amount
Exchanges
Arrowroot flour
2 tbsp (20g)
1 cup (128g)
1
7½
Barley, pearl (dry)
1½ tbsp (20g)
1 cup (200g)
1
10
Breadcrumbs
¼ cup (30g)
1 cup (120g)
1½
5½
Buckwheat flour (dry), bulgur (dry)
1½ tbsp (20g)
1 cup (120g)
1
5
Cocoa (unsweetened)
2 tbsp (16g)
1/3 cup (30g)
½
1
1 tbspn
1 tbspn
2 tspn
1 tbspn
1
Free
Free
1
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
1
1½
1
2
Coconut (desiccated)
1 cup (80g)
1
Condensed milk
1 tbsp (20g)
½ cup (130g)
1
4½
Cous cous, polenta, semolina (dry)
Juice (unsweetened)
–– Orange
–– Apple
2 tbsp (25g)
1 cup (170g)
1
7
¾ cup (200ml)
½ cup (150ml)
1
1
Cornflour
1½ tbsp (15g)
1 cup (120g)
1
6
Custard powder
1½ tbsp (15g)
½ cup (60g)
1
3½
Evaporated milk
1 can (375ml)
3
Flour
–– White
–– Wholemeal
1 cup (140g)
1 cup (140g)
7
6
page 26
Carbohydrate Exchange List
Carbohydrate Exchange List
page 27
Example: Recipe for Banana Muffins (makes 12 muffins)
Ingredients
Exchanges
2 cups self raising flour
½ cup brown sugar
¹⁄3 cup vegetable oil
1 cup milk
2 eggs
2 ripe bananas
14
7.5
0
1
0
2
Total exchanges
24.5
As the recipe makes 12 muffins, each muffin is approximately 2 exchanges (24.5 ÷ 12 = 2.04)
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)
1
1
2 sheets (35g)
1 sheet (165g)
1 sheet (200g)
1 case (10cm, 25g)
6 mini cases (3cm, 5g)
1½
4
5
1
1
Rice (dry)
1½ tbsp (20g)
1 cup (200g)
1
10
Sago, tapioca (dry)
2 tbsp (25g)
1 cup (150g)
1
8½
Sultanas/raisins/mixed dried fruit
1 tbsp (30g)
1 cup (190g)
1
6
Sugar (white, brown, caster, icing)
1 tbsp (16g)
1 cup (230g)
1
15
Pastry (uncooked)
–– Filo
–– Puff,
–– Shortcrust
–– Vol-au-vent case
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 foods
These 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 fat
These 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.
Calculating exchanges from a recipe
Butter
Salad dressing
Peanut butter
1.From the ingredients list, identify all the ingredients containing carbohydrate.
Cream
Oil
Mayonnaise
2.Using the food lists and the list of cooking ingredients (page 27), work out the total number of exchanges each
carbohydrate ingredient contains.
Margarine
3.Add all the exchanges together to give you the total number of exchanges for the recipe.
Foods containing mostly protein
4.Divide this total by the number of serves the recipe makes. This gives you the number of exchanges in one serve.
It 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.
page 28
Carbohydrate Exchange List
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)
Carbohydrate Exchange List
page 29
Vegetables
Flavourings/toppings
Most vegetables and salad items are ‘free’ foods. Only starchy vegetables such as potato and corn are counted as exchanges.
Coffee
Vanilla and other essences
Artichoke
Champignon
Onion
Asparagus
Chicory
Parsnip (if less than 1 cup)
Avocado
Chili
Peas
Bamboo shoots
Chives
Pumpkin
Chili, powder or fresh
Parsley
Beans (green)
Choko
Radish
Curry powder
Pepper and salt
Bean sprouts
Cucumber
Shallots
Beetroot (if less than 6 slices)
Egg plant
Silverbeet
Ginger
Sauce - barbecue, chili, tomato (< 1 tbsp)
Broad beans
Garlic
Snow peas
Herbs, fresh or dried
Spices
Broccoli
Gherkin
Soy beans
Lemon juice
Stock cubes
Brussels Sprouts
Kohlrabi
Spinach
Lime juice
Tomato paste
Cabbage
Leeks
Squash
Mint
Tomato puree
Capsicum
Lettuce
Swede
Mustard, dry
Vinegar (all varieties) soy sauce, worcestershire
Carrots
Marrow
Tomato
Cauliflower
Mushroom
Turnip
Celeriac
Okra
Watercress
Celery
Olives
Zucchini
Diet toppings (eg Cottees, Weight Watchers)
Seasonings
Spreads
Butter, margarine, peanut butter and nutella are high in fat. Use these sparingly.
Butter
Meat paste
Fish paste
Nutella (small amount)
Fruit
100% Fruit spreads (small amount)
Peanut butter
Most 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.
Margarine
Promite
Marmite
Vegemite
Lemon
Loquats
Rhubarb
Lime
Passion fruit
Grapefruit (if less than 2 whole)
Strawberries, mulberries, raspberries (in handful portions)
Nuts and seeds
Nuts 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
Miscellaneous
Artificial sweeteners
Pickles and gherkins
Chutney
Unprocessed bran
Gelatine
Sugar free lollies
Low joule jelly
Beverages
Water
Low joule/diet cordial
Clear broths
Low joule/diet soft drink
Tea
Mineral water (unflavoured)
Coffee
Soda water
Coffee substitutes
Herbal tea
page 30
Carbohydrate Exchange List
Carbohydrate Exchange List
page 31
Label reading made easy
Low blood glucose levels (Hypoglycaemia or 'Hypo')
Reading food labels is useful for working out the exchanges of foods not listed in this booklet.
What is it?
Nutrition Information Panel
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:
Muesli
NUTRITION INFORMATION
Serving Size: 50g (3/4cup)
Energy
Protein
Fat
Carbohydrate
–– Total
–– Sugars
Dietary Fibre
Sodium
Per Serve (50g)
890kJ
4.5g
7.8g
Per 100g
1780kJ
9g
15.6g
28.8g
14.2g
4.3g
60mg
57.6g
28.4g
8.6g
120mg
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?
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).
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
Carbohydrate
>> Alcohol
>> Total = includes both sugars and starches
How do I prevent it?
>> Sugars = indicates how much of the total carbohydrate comes from sugars
>> Ensure the insulin (or tablet) dose given is correct.
Working out the quality of the carbohydrate food
Ingredients 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.
>> 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.
Working out exchanges from a label
On 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:
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.
5–10g total carbohydrate = ½ exchanges
11–19g total carbohydrate = 1 exchanges
20–25g total carbohydrate = 1½ exchanges
26–34g total carbohydrate = 2 exchanges
>> 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.
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.
page 32
Carbohydrate Exchange List
Carbohydrate Exchange List
page 33
How should I treat a hypo?
Exercise/sport and diabetes
Exercise is beneficial for everyone and should be encouraged for all children with diabetes.
Mild - Moderate Hypo
Child is conscious with either:
>> symptoms of a low blood
glucose OR
>> BGL below 4mmoI/L
Severe Hypo
Exercise helps to keep you healthy. Some benefits of regular exercise include:
Child is very drowsy,
confused, disorientated,
unconscious or fitting
>> 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
Do not give anything by mouth
Give a fast acting carbohydrate
immediately (high GI):
>> 2-4 glucose tablets or
>>
>>
>>
>>
>> Walking the dog or walking to school
>> Team sports like netball, soccer and basketball
150ml of ordinary soft drink or
Place the child in the coma or
recovery position
150ml of regular cordial or
5-7 jellybeans or
>> Swimming
>> Bike riding or skateboarding
>> Classes like kick boxing or dancing
1 tube of glucose gel
>> 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
Give Glucagon injection
Things you should know about exercise and diabetes
Exercise usually lowers the blood glucose level during and after exercise
Wait 10 minutes and recheck BGL
>> This is because of two things:
Call ambulance on 000
BGL below 4mmoI/L
then repeat the
above steps
All types of exercise and activity are beneficial. Some suggestions for exercise are:
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
BGL above 4mmoI/L
Exercise can sometimes make the blood glucose go high
Check the BGL
>> 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
Give a slow acting carbohydrate
(low GI):
>> 1 piece of fruit or
When child is awake, follow
the treatment for a mild moderate hypo
>> a slice or bread or
>> a cup of milk or
>> give the next meal or snack
>> 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 exercise
If 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.
A ‘hypo’ kit could include
Fast-acting (high GI) carbohydrate such as
Slow-acting (low GI) carbohydrate such as:
>> Glucose gel
>> Box of sultanas
>> Packets of Jellybeans or lollies
>> Piece of fruit
>> Small regular cordial.
>> Muesli bar
>> Small can of regular lemonade
>> Small packet of savoury biscuits
page 34
Carbohydrate Exchange List
Carbohydrate Exchange List
page 35
Extra carbohydrate before, during and after exercise
Sick day management
>> 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
When 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.
>> The amount of extra carbohydrate needed depends on:
–– Type of exercise
Foods recommended for sick days
–– 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
Food
Amount
Exchanges
Biscuits
–– Plain sweet (Milk Arrowroot, Yo Yo)
–– Plain savoury (Sao)
2
3
1
1
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 halves
2 pear halves
1 tbsp sultanas
1
1
1
Mashed potato
½ cup (120g)
1
Suitable foods for exercise
Food
Amount
Exchanges
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
Food
Amount
Exchanges
Milk
1 cup (250ml)
1
Soft drink, ordinary
¾ cup (200ml)
1
Dried fruit
6 apricot halves
½ box sultanas
1
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)
1
1
3
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)
1
1
Hot lemon juice + 1 tbsp honey/sugar
1 cup (250ml)
1
>> 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.
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
>> 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)
For more information on what to eat and drink on sick days, talk to your diabetes educator, doctor or dietitian.
>> Talk to your doctor and diabetes nurse educator about insulin adjustments for exercise.
page 36
Carbohydrate Exchange List
Carbohydrate Exchange List
page 37
Appendix - Information for Health Professionals
Notes
...............................................................................................................................................................................................................................................................................
Criteria for low fat (♥) and high fibre (*) food products
...............................................................................................................................................................................................................................................................................
Based 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 sources
...............................................................................................................................................................................................................................................................................
The 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
...............................................................................................................................................................................................................................................................................
...............................................................................................................................................................................................................................................................................
...............................................................................................................................................................................................................................................................................
...............................................................................................................................................................................................................................................................................
...............................................................................................................................................................................................................................................................................
Acknowledgements
...............................................................................................................................................................................................................................................................................
This 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.
...............................................................................................................................................................................................................................................................................
...............................................................................................................................................................................................................................................................................
...............................................................................................................................................................................................................................................................................
...............................................................................................................................................................................................................................................................................
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page 38
Carbohydrate Exchange List
Carbohydrate Exchange List
page 39
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.
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.
www.ausgoal.gov.au/creative-commons
© Department for Health and Ageing, Government of South Australia.
All rights reserved. Revised September 2012. Printed **** 2012.