Starch Exchanges
Here is a list of everyday starches. I am listing the portion size that will give you 15 grams of carbohydrate.
Remember, one starch exchange equals 15 carbohydrate grams.
To see how many servings of the following to add to your meal please see the "1600 CALORIE MEAL PLAN"
Bread
Bagel . . . . . . . . . . . . . . . . . . 1/2
Bread reduced-calorie . . . . . . . . . . 2 slices
Bread, white, wholewheat, pumpernickel, rye . . 1 slice
Bread sticks, crisp, 4" long . . . . . . 2
English muffin . . . . . . . . . . . . . 1/2
Hot dog or hamburger bun . . . . . . . . 1/2
Pita, 6" across . . . . . . . . . . . . . 1/2
Roll, plain, small . . . . . . . . . . . 1
Raisin bread, nfrosted . . . . . . . . . 1 slice
Tortilla, corn, 6" across . . . . . . . . 1
Tortilla, flour, 6" across . . . . . . . 1
Waffle, 4 1/2" square reduced fat . . . . 1
Cereals and Grains
Bran cereals . . . . . . . . . . . . . . 1/2 cup
Cereals . . . . . . . . . . . . . . . . . 1/2 cup
Cereals, unsweetened, ready to eat . . . 1/2 cup
Cornmeal (dry) . . . . . . . . . . . . . 3 Tbsp
Flour (dry) . . . . . . . . . . . . . . . 3 Tbsp
Granola, low-fat . . . . . . . . . . . . 1/4 cup
Grape-Nuts . . . . . . . . . . . . . . . 1/4 cup
Grits . . . . . . . . . . . . . . . . . . 1/2 cup
Oats . . . . . . . . . . . . . . . . . . 1/2 cup
Pasta . . . . . . . . . . . . . . . . . . 1/2 cup
Puffed cereal . . . . . . . . . . . . 1 1/2 cups
Rice milk . . . . . . . . . . . . . . . . 1/2 cup
Rice, white or brown. . . . . . . . . . . 1/3 cup
Shredded Wheat . . . . . . . . . . . . . 1/2 cup
Sugar-frosted cereal . . . . . . . . . . 1/2 cup
Wheat germ . . . . . . . . . . . . . . . 3 Tbsp
Starchy Vegetables
Baked Beans . . . . . . . . . . . . . 1/3 cup
Corn . . . . . . . . . . . . . . . . 1/2 cup
Corn on Cob, medium . . . . . . . . . 1 (5oz)
Mixed Vegetables . . . . . . . . . . 1 cup
Peas, green . . . . . . . . . . . . . 1/2 cup
Plantain . . . . . . . . . . . . . . 1/2 cup
Potato, baked or boiled . . . . . . . 1 small
Potato, mashed . . . . . . . . . . . 1/2 cup
Squash, winter . . . . . . . . . . . 1 cup
Yam, sweet potato, plain . . . . . . 1/2 cup
Crackers and Snacks
Animal Crackers . . . . . . . . . . . 8
Graham Crackers, 2 1/2" square. . . . 3
Popcorn (no fat added). . . . . . . . 3 cups
Pretzels . . . . . . . . . . . . . . 3/4 oz
Rice Cakes, 4" across . . . . . . . . 2
Saltine crackers . . . . . . . . . . 6
Beans, Peas, And Lentils
Beans and peas (garbanzo, pinto, kidney, white, split, black-eyed) . . . . . . . . 1/2 cup
Lima beans. . . . . . . . . . . . . . 2/3 cup
Lentils . . . . . . . . . . . . . . . 1/2 cup
Note: The beans listed above are considered starches while others such as green beans are considered vegetables. The best formula for deciding which is which: If it has to be shelled as in lima beans, it is a starch. If you eat it whole as in green beans, it is a vegetable.
Links to my site's Diabetes Pages
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Go to 1600 Calorie Meal Plan
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