I have received some questions from readers asking about the “exchange-based” system that I use with my clients. I thought I’d try to tackle all the questions in one post, but feel free to email me more specific questions, and I’ll be happy to answer them 🙂
In managing diabetes, many people count exchanges or count carbs to monitor their food intake. For a long time I had heard of exchanges, but didn’t know much about them because I figured only diabetics used them…WRONG. They can be beneficial for everyone! A couple years ago I went to work for a local nutrition company and they printed off a sample plan for me to follow… all based on diabetic exchanges. From there, I fell in love with the idea of using exchanges, rather than just calorie counting, to track what I ate. Here’s why…
Why Exchanges?
Using exchanges helps ensure a proper balance of carbohydrates, proteins & fats throughout the day. By balancing these major nutrients, your blood sugar levels will stabilize and help control your hunger and energy levels. When hunger and energy are controlled, you feel better, are more active & healthier!
What is an exchange?
Exchanges fit into 6 different categories : fruit, vegetable, meat/protein, starch, fat, & dairy. Each category groups foods based on the amounts of carbohydrates, fat, proteins & calories they contain. For example: to fit into the “starch” group, the food has roughly 15 g of carbohydrates, 0-1 g fat, 0-3 g protein & 80 calories. This could be 1 slice of bread (1 oz), 1/2 cup of pasta or 1/2 cup of corn. For more info on what each category contains, visit the Mayo Clinic.
How do I use Exchanges?
First, you obviously need to know how many exchanges in each category you should have in a day. A nutritionist can determine this for you by taking your RMR (resting metabolic rate), factoring in your daily activity, exercise regime and your goal (lose weight, maintain or gain). Then, the total number of calories needed per day to accomplish your goal is broken into a healthy division of nutrients… perhaps 55% carbohydrates, 30 % fat & 15% protein? These levels can be adjusted based on your needs. The number of exchanges needed in each category are based on these numbers.
The great thing about exchanges, is if your sample meal plan says 2 starches and suggests you have 2 slices of bread, if you aren’t feeling like bread, you can make an even trade for any other 2 starches… like 1 c of pasta, or 1 wheat tortilla, or pretzels!
Confused?
Exchanges can be slightly overwhelming at first, but generally after the first week of using them, people start to get the hang of it. In my opinion, it’s totally worth going through the initial learning phase to reap the benefits of using an exchange based program. When I started using exchanges to plan my meals, I got a much clearer view of what portion sizes are appropriate for me. I also began eating a wider variety of foods and focusing more on quality grains & fats. I lost some weight, felt more energetic & best of all, finally felt in control of my eating.
Now I tend to view the (food) world through exchanges. It comes naturally to me. Do I keep a food diary to keep track every day? Not anymore, but I did for a long time. Now I have adopted the principles of eating based on exchanges and it is just how I live. Now I inherently know (& can feel) if I am low on protein or need some more fat in my meal.
Have you heard of diabetic exchanges?
What do you think of this system?
Any questions?
Have a Fab-U-louS weekend!! 🙂
Nichole says
I have never heard of this but what a smart concept. Makes total sense and I would definitely be willing to do some “swapping.” It’s hard to breakdown but with help I’m sure you could find a fun way to stay on track and gain control. Really like this post!
Mary @ Bites and Bliss says
This is awesome! Thank you for all the information. 🙂 I’m not diabetic but I often eat like one..I mean obviously they have to work to control their blood sugar which is important for keeping hunger under control and what not anyway, like you said. So why not follow their diet to a certain amount? Low sugar, good carbs..they got it goin on 😛
Sarah @ The Smart Kitchen says
I have never heard of exchanges broken down this way. I have met with a nutritionist before and gotten my RMR, but the division of caloric intake was broken down pretty much in a standard food pyramid way (which we should all be learning does not work for most people). With the intuitive eating principals, I probably balance my calories in an “exchange” type of way, but I’d need to do more research to know if I am making a correct equivalency there.
Thanks for the info! You are always such a wealth of nutritional factoids. 🙂
Nutritious Foodie says
I had never heard of this. Sounds intresting. I am going to forward this to a friend of mine who is diabetic.
Sarah for Real says
I also thought they were just for diabetics. It sounds like a much better alternative to calorie counting! I like how it takes the different categories into account so a person can’t end up eating exactly 1200 calories of cheetos and feeling like they’re successfully following a diet plan, lol.
Mo@MommyRD says
You explained exchanges very well. I remember teaching that to patients all the time and they would act so confused. I think it’s such an easy way to get a great balance of carbs, protein and fat.
Alexa @ The Girl In Chucks says
Wow. Really interesting. I lost most of my weight with just calorie counting. Sure, I looked at some of the graphs that SparkPeople (the website I used as a tool) offered to get an idea of how balanced everything was, but I didn’t really think about it as much as the bottom line. Thanks for the info!
Holly @ couchpotatoathlete says
I know a bit about exchanges — only because I use to work as a counselor with Jenny Craig and after the client loses their weight with the frozen meals (ugh) they are supposed to use the exchange system. Unfortunately most clients didn’t get it and kept eating frozen meals instead 🙁
Corey @ The Runner's Cookie says
Heard of exchanges but never really knew what they meant – thanks for clarifying!
Blond Duck says
What’s really funny is one of the first cookbooks I got in college when I was learning to cook and eat healthy was a diabetic cookbook because it had recipes for two. I still make a lot of stuff out of it today!
Angela (the diet book junkie) says
cool! i’ve never heard of this before, but it seems to make sense. i would love a nutritionist to analyze me one of these days. (especially for protein, i’m so confused!)
Melissa says
Yes I’ve heard of it but never what it was all about. Thanks for the info. Have a great weekend!
Salah@myhealthiestlifestyle says
This is so interesting! I always heard of it b/c my grandfather has diabetes and I knew that diabetic people use this method, but I’ve never thought to use it myself! I’ll definitely have to research some more on it! Sounds great!
Monique@She's Going The Distance says
Hey, I just found your blog!! 🙂 Regarding the previous post, I’d flllllip if I ran across a snake!!! Although, I live in the desert. I think that’s going to happen a bit. Luckily I haven’t yet…. 🙂
Lindsay @ Pinch of Yum says
This sounds very overwhelming …but very cool!… I track what I eat but I would love to do it in a more balanced way, something that allows me to think more about whether or not I’m getting enough of each food group. Thanks for posting!
Jane says
WOW! More great information! I have two brothers who are diabetic, so I try to adhere to a “diabetic,healthy eating plan”. Also, the old Weight Watchers ‘ plan used an exchange program and it is one of my favorites. Thanks for the continuous education!
Andrea says
I love the diabetic exchange plan….I think it’s a healthy way to go. Just wondering if anyone had the exchanges for frozen meals from weight watchers and lean cuisine.
Thanks.
Andrea