Starches and Bread

These are the foods found on the bottom tier of the food pyramid. Each exchange in this category contains about 15 grams of carbohydrates, 3 grams of protein, and a trace of fat, for a total of 80 calories.

Serving sizes may vary. A general rule is that ½ cup of cooked cereal, grain, or pasta equals 1 exchange, and 1 ounce of a bread product is 1 serving. Those foods within this category that contain 3 grams or more of fiber are identified using a symbol.

Bread

FOOD

AMOUNT

FOOD

AMOUNT

Plain roll, small

1 (1 ounce)

Tortilla, 6″ across

1

Raisin, unfrosted

1 slice

White (including French, Italian)

1 slice (1 ounce)

Rye†, pumpernickel

1 slice (1 ounce)

Whole wheat

1 slice

CEREALS AND PASTA

BRAN CEREALS†, CONCENTRATED

100 percent bran

⅔ cup

Bran Chex

½ cup

All Bran

⅓ cup

Fiber One

⅔ cup

All-Bran with extra fiber

1 cup

Multi-Bran Chex

⅓ cup

Bran Buds

⅓ cup

BRAN CEREALS†, FLAKED

40 percent bran flakes

½ cup

Nutri-Grain

½ cup

Fortified Oat Flakes

⅓ cup

Bulgur, cooked

½ cup

CEREALS, MOST READY TO EAT

unsweetened, plain

¾ cup

Puffed cereal, rice or wheat

1½ cups

Cheerios†

1 cup

Rice Krispies

⅔ cup

Cooked cereals

½ cup

Shredded wheat, biscuit

1 cup

CEREALS AND PASTA

FOOD

AMOUNT

FOOD

AMOUNT

Cornflakes

¾ cup

Shredded wheat, spoon size

½ cup

Frosted Flakes

¼ cup

Shredded Wheat and Bran†

½ cup

Grape Nuts

3 tablespoons

Special K

1 cup

Grits, cooked

½ cup

Total

¾ cup

Kix

1 cup

Wheat Chex†

½ cup

Life

½ cup

Wheaties†

⅔ cup

GRAINS

FOOD

AMOUNT

FOOD

AMOUNT

Barley, cooked

⅓ cup

Millet, dry

3 tablespoons

Buckwheat, cooked

½ cup

Oat bran, cooked

¼ cup

Bulgur, cooked

⅓ cup

Pasta, cooked

⅓ cup

Cornmeal, dry

2½ tablespoons

Quinoa, cooked

⅓ cup

Cornstarch

2 tablespoons

Rice, white or brown, cooked

⅓ cup

Couscous, cooked

⅓ cup

Rice, wild, cooked

½ cup

Flour

3 tablespoons

Wheat berries, cooked

⅔ cup

Kasha, cooked

⅓ cup

Wheat germ†

¼ cup (1 carb and 1 low-fat protein)

GRAINS

FOOD

AMOUNT

FOOD

AMOUNT

Barley, cooked

⅓ cup

Millet, dry

3 tablespoons

Buckwheat, cooked

½ cup

Oat bran, cooked

¼ cup

Bulgur, cooked

⅓ cup

Pasta, cooked

⅓ cup

Cornmeal, dry

2½ tablespoons

Quinoa, cooked

⅓ cup

Cornstarch

2 tablespoons

Rice, white or brown, cooked

⅓ cup

Couscous, cooked

⅓ cup

Rice, wild, cooked

½ cup

Flour

3 tablespoons

Wheat berries, cooked

⅔ cup

Kasha, cooked

⅓ cup

Wheat germ†

¼ cup (1 carb and 1 low-fat protein)

CRACKERS AND SNACKS

FOOD

AMOUNT

FOOD

AMOUNT

Club, reduced fat

6

Pretzels‡

¾ ounce

Graham crackers, (2½″ square)

3

Rye crisp, 2″ × 3½″

4

Matzoh

1 (¾ ounce)

Saltine-type crackers‡

6

Matzoh with bran

1 (¾ ounce)

Snack-Well's, fat-free, cheddar‡

24

Manischewitz whole-wheat matzoh crackers

7

Snack-Well's, fat-free, cracked pepper

8

Melba toast, rectangles

5

Snack-Well's, fat-free, wheat

6

Melba toast, rounds

10

Wasa Hearty Rye

2

Orville Redenbacher Smart Pop! popcorn

3 cups

Wasa Lite

2

Popcorn, air popped, no fat added

3 cups

Wasa Golden Rye

2

Town House, reduced fat‡

8

DRIED BEANS, LENTILS, AND PEAS Note: All portions given are for cooked amounts.

FOOD

AMOUNT

FOOD

AMOUNT

Baked beans†

⅓ cup

Lima beans†

⅔ cup

Beans†, white

½ cup

Navy beans†

½ cup

Chickpeas/Garbanzo beans†

½ cup

Peas†, black-eyed

½ cup

Kidney beans†

½ cup

Peas†, split

½ cup

Lentils†

½ cup

Pinto beans†

½ cup

STARCHY VEGETABLES

FOOD

AMOUNT

FOOD

AMOUNT

Corn†

½ cup

Potato, baked or boiled

1 small (3 ounce)

Corn on the cob†, 6″ long

1

Potato, mashed

½ cup

Lima beans†

½ cup

Pumpkin

1 cup

Mixed vegetables, with corn or peas

⅔ cup

Squash, winter (acorn, butternut)

1 cup

Peas†, green (canned or frozen)

½ cup

Yam, sweet potato

½ cup

Plantain†

½ cup

STARCHES AND BREADS PREPARED WITH FAT These count as 1 starch/bread plus 1 fat choice

FOOD

AMOUNT

FOOD

AMOUNT

Biscuit, 2½″ across

1

Pancake, 4″ across

2

Chow mein noodles

½ cup

Stuffing, bread (prepared)

¼ cup

Corn bread, 2″ cube

1 (2 ounce)

Taco shell, 6″ across

2

French fries (2″ to 3″ long)

10 (1½ ounces)

Waffle, 4½″ square

1

Muffin, plain, small

1

CRACKERS

FOOD

AMOUNT

FOOD

AMOUNT

Arrowroot

4

Ritz‡

7

Butter cracker‡, round

7

Sociables‡

9

Butter cracker‡, rectangle

6

Stella D'oro Sesame Breadsticks

2

Cheese Nips‡

20

Sunshine HiHo‡

6

Cheez-It‡

27

Teddy Grahams

15

Club‡

6

Tidbits‡

21

Combos‡

1 ounce

Triscuits‡

5

Escort‡

5

Town House‡

6

Lorna Doone

3

Vanilla Wafers

6

Meal Mates‡

5

Wasa Breakfast crispbread

2

Oyster‡

20

Wasa Fiber Plus crispbread

4

Peanut butter crackers‡

3

Wasa Sesame crispbread

2

Pepperidge Farm Bordeaux cookies

3

Waverly Wafers‡

2

Pepperidge Farm Goldfish‡

36

Wheat Thins, reduced fat‡

13

Popcorn, microwave, light

4 cups

  1. Home
  2. Diabetic Recipes
  3. Exchange List
  4. Starches and Bread
Visit other About.com sites: