Artificial sweeteners – saccharin, cyclamates, aspartame. (Mannitol,
dextrose, sorbitol, lactose, fructose and maltose provide similar calories to
sugar, and are therefore not recommended)
Olives, nuts
Margarine, butter, vegetable oils, cream, mayonnaise
BASIC CHO COUNTING
Dr David Segal Inc
16
Dr David Segal Inc
1
Good glycaemic control prevents and delays diabetes complications;
carbohydrate counting has been shown to be effective in achieving
good glycaemic control. The balance between carbohydrate and
available insulin determines your post-meal blood glucose response.
Carbohydrate counting focuses on the total amount of carbohydrate
consumed, and allows for greater flexibility of food choices
Carbohydrate is the main nutrient that raises blood glucose levels.
It raises blood glucose the most and the quickest after meals.
Protein and fat raise blood glucose levels minimally. Focusing on
the nutrient that most impacts blood glucose levels can help you
achieve blood glucose control. All foods containing carbohydrate
raise blood glucose to about the same degree in about the same
amount of time.
CHO-FREE OR MINIMAL CHO FOODS
These foods need not be counted as part of your carbohydrate distribution
as they contain no or very little carbohydrate. This does not mean they
can be eaten in excess – they are to be had as part of a healthy diet!
Meat – Lean meat, mince, stew, beef, lamb, pork, ham, liver, kidney,
cooked or tinned meats, vienna. (Do read the labels of processed meats
as if eaten in excess will contribute to CHO intake).
Poultry – Chicken (not crumbed), turkey (not crumbed)
Fish (not crumbed) – fresh, frozen, tinned, smoked, shellfish
Eggs
What foods do you think contain carbohydrate?
Cheese
Soya – ½ cup soya beans,
Drinks – Black coffee, black tea, Diet fizzy drinks, Lipton’s lite iced tea,
sugar-free squash, soda water, lite mineral water, clear soups (no noodles
and thickening), Bovril, Oxo, Marmite, stock cubes, soy sauce,1 Flavouring
straw, e.g. Sipahh!
Vegetables – baby marrow, cucumber, tomato, lettuce, ≤5 baby carrots,
French and runner beans, cabbage, cauliflower, brussel sprouts, broccoli,
spinach, celery, marrow, mushrooms, onions, swede, leeks, 1 cup mixed
salad (lettuce, tomato, cucumber), ½ cup coleslaw, tomato & onion mix
Carbohydrate foods are amongst the healthiest to eat, and contain
good sources of essential vitamins and minerals.
Sucrose and sucrose-containing foods can be worked into your meal
plan safely and occasionally, but are to be eaten in moderation due
Dr David Segal Inc
2
Condaments - Tomato sauce (10ml), 1 heaped tsp chutney, all spices,
curry powder, salt, pepper, mustard, vinegar, parsley, bottled essences
e.g. vanilla, mustard
Avocado (½)
Dr David Segal Inc
15
Nesquick
15g
Milo
20g
Energade, Powerade
xFruit squash, diluted
xLucozade
xCola, regular
xFanta
xIce Tea (Lipton)
Chocolate flavoured milk (e.g.
Super M, Steri Stumpi)
Other flavoured milk (e.g. Super
M, Steri Stumpi)
Ready mixed nesquick with low
fat milk
Yogisip
Cappuccino
Frappe Latte
Freezacino
1
12
1
15
350ml
2
1
1
1
1
2
2
35
15
18
15
15
30
30
350ml
1½
23
500ml
250ml
100ml
150ml
145ml
2 heaped
tsp
4 heaped
tsp
1 bottle
1 cup
1 can
250ml
1
1½
24
300ml
1
3
45
300ml
1
1
13
X – avoid as much as possible, can be used in illness, if ketones
present.
Dr David Segal Inc
14
not only to the amount of sugar and energy, but they typically
contain varying amounts of fat, saturated fat and cholesterol.
1 serving of carbohydrate (starch/fruit/milk) = 15g CHO
Protein and fat: These nutrients have far less impact on blood
glucose levels than carbohydrate, but their impact on nutrient intake
and calories is clearly important – NB healthy eating principles!
STARCH
In general 1 starch exchange =
• ½ grain cereal, grain, pasta or starchy vegetable
• 30g bread product, such as 1 slice of bread
• 30g of most food snacks
Most starch choices are good sources of B Vitamins.
Choose wholegrain or high fibre choices, made with little fat as often as you
can.
Most of the serving sizes are measured after cooking.
Check nutrition information on label.
Approx.
weight
Handy
measure
~ CHO
Exchange
CHO
(g)
1
1
1
1
1
1½
1½
1
2
1
1
16
16
18
16
16
20
20
16
28
15
15
1½
1
21
17
BREAKFAST CEREALS & PORRIDGE
Bran flakes, All Bran
25g
½ cup
High Bulk fibre bran
22g
¼ cup
Special K
25g
½ cup
Muesli, Just Right
25g
½ cup
Muesli, Fruitful Bran
25g
½ cup
Muesli, Honey Crunch
30g
¼ cup
Muesli, Quaker Crunch
30g
¼ cup
Muesli, Alpen – original, lite
2 tbsp
Muesli, Toasted All-bran
20g
½ cup
Weetbix, Oatfix, Nutrifix
19g
1
Pronutro (Wholewheat, Great
25g
¼ cup
Start, Original, High Energy)
Maximize
30g
1 cup
Cornflakes
20g
½ cup
Dr David Segal Inc
3
Mealie Meal Porridge (Soft)
Mealie Meal Porridge (Stiff)
Mealie Meal Porridge (Crumbly)
Oats (cooked)
Oats-so-easy
Bokomo Up & Go, liquid cereal
Maltabella (cooked)
Pasta, durum wheat
Spaghetti, wholewheat and
plain
Spaghetti, tinned in tomato
sauce
Macaroni, wholewheat and
plain
Macaroni Cheese
Noodles, chow mien
Vermicelli pasta
Rice, brown
Rice, white
Sushi (with rice)
Rice, basmati
Rice, brown with lentils
Rice, wild
Risotto
Cous cous
Sago
Wheat rice, uncooked
Pearly wheat / Stampkoring
Barley
Oat bran
Flour
Samp and Beans (1:1)
Samp
Dr David Segal Inc
125g
80g
45g
220g
½ cup
⅓ cup
¼ cup
1 cup
1 sachet
1 box
⅔ cup
1
1
1
1½
1½
2
1
15
15
15
21
23
30
18
½ cup
⅓ cup
1
1
15
15
125g
½ cup
1
17
60g
½ cup
1
13
110g
1 cup
½ cup
½ cup
½ cup
½ cup
1
1
1
1
1
2
1
1
1
1½
1
1
1
1½
1
1
1
1
2
15
15
16
16
18
30
18
15
15
21
15
15
15
25
15
15
15
15
27
250ml
200g
GRAINS
60g
60g
75g
70g
60g
100g
65g
50g
65g
150g
125g
50g
100g
150g
85g
30g
20g
60g
100g
PULSES
½ cup
⅓ cup
½ cup
½ cup
½ cup
⅓ cup
⅓ cup
1 cup
½ cup
¼ cup
½ cup
4
Slim slab
25g
1 bar
ICE CREAMS & FRUIT LOLLIES
Ice lollie, fruit
1
Ice cream
63g
1 ball
Lite ice cream
104g
2 balls
Dialite, fat free ice-cream
100g
2-3 balls
Sorbet, Jive
100g
½ cup
Solero, mini (6 pack)
60ml
1
Paddle pop Scribbler (10 pack)
35g
1
Paddle pop (6 pack)
40ml
1
Frozen yoghurt
Mega Lite, ice cream
100g
1
PUDDINGS
xJelly, regular (made-up)
½ cup
Instant pudding, made with milk
½ cup
Instant pudding, sugar-free,
½ cup
made with milk
Frozen dessert, Tofu based
½ cup
Custard, using custard powder
125ml
½ cup
Custard, Ultra mel
xCondensed milk
25g
SPREADS
xJam, regular
1 tbsp
xSyrup, regular
1 tbsp
xHoney, regular
15g
1 heaped
tsp
xNutella, choc spread
20g
1 tbsp
TAKE-AWAYS
Popcorn (movies)
1 med
Hamburger, standard
1
xMilkshake (made with syrup)
300ml
1 small
Pizza, thin base
1 slice
Pizza, thick base
1 slice
Pie, family size
1 tenth
Pie, single
1
DRINKS
Dr David Segal Inc
1
10
1
1
1
1
2
1
½
½
15
15
15
15
30
14
8
6
2
18
1
2
1
15
30
15
1
1½
15
22
1
15
1
1
1
15
15
13
1
12
4
2½
4
1
2
1
4
60
35
60
15
30
15
60
13
Doughnut, glazed or with jam
Muffin
Croissant
Samoosa
Samoosa
Crisps
Sausage roll
Chelsea bun
Crumpet
Pancakes
Waffle
Pretzel’s
60g
60g
20g
SNACKS
8x8cm
15x15
cm
30g
65g
40g
70g
30g
20g
1 medium
1
1
2
2
2
30
30
30
1 small
1 large
½
2
7.5g
30
1 packet
1 small
¼
1 ½ small
1
½
1
1
1
1
1
1
1
15
15
15
14
15
14
15
2
1
1
2
30
15
15
30
SWEETS AND CHOCOLATES
30g
1 roll
20g
3
15g
5
40g
1 small
packet
Jelly babies
4
Jelly beans
15
Hard boiled sweets e.g.
15g
5
Sparkles
Toffee
25g
5
Chocolate, plain
20g
4 blocks
Chocolate, bar
50g
1 bar
Black cat bar
25g
1 bar
Tex
25g
1 small
Kit kat
2 fingers
Smarties
20
Crunchie
33g
1 bar
Yes No Chocolate
45g
1 bar
PS Chocolate
46g
1 bar
Chunky kit kat
45g
1 bar
Fruit pastilles, gums
Marshmallow
Super C
Jelly tots
Dr David Segal Inc
1
1
1
15
15
15
1
1
2
1
1
1
1
1½
2
2
2
15
13
30
15
15
15
15
25
26
28
27
12
Baked beans (in tomato sauce)
Sugar beans$
Beans, average
Kidney beans, white
Kidney beans, red
Butter beans, cooked
Lentils, cooked
Chickpeas (cooked)
Split peas
Bean salad
100g
100g
100g
100g
100g
100g
45g
85g
100g
¼ tin
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
STARCHY VEGETABLES
125g
½ cup
100g
½ cup/ 1
Medium
Potatoes, Jacket
75g
½ cup/ 1
Medium
Potatoes, Chips
75g
½ cup/ ~9
Potatoes, Roast
100g
½ cup/ 1
small
Potatoes, Baby (Boiled or
100g
3 small
baked)
Sweet Potato
100g
½ cup
Corn, whole kernel
95g
½ cup
Corn on cob
140g
1 medium
Corn, sweet or creamed
90g
½ cup
Peas, green
135g
½ cup
Butternut
150g
1 cup
Mixed veg (with corn, peas,
200g
1 cup
pasta or potato)
Carrots, cooked
200g
1 cup
Carrots, baby
Carrots, raw
217g
3
Roti, small
1
BREADS
Potatoes, Mashed
Potatoes, Boiled
Dr David Segal Inc
5
1
1
1
1
1
1
1
1
1
1
14
15
15
15
15
14
15
18
13
15
1
1
15
15
1
15
1
1
15
15
1
18
1
1
1
1
½
1
1
15
15
15
15
8
15
15
1
15
1
1
15
Bread, white, brown, regular,
wholewheat
Bread, white, brown, regular,
wholewheat
Seed loaf
Pumperknickel Bread
Crushed wheat/ Rolled oats
bread
Rye bread
30g
50g
45g
40g
40g
30g
1 Medium
slice
1 Thick
slice
1 slice
1 slice
1 slice
1 thin,
small slice
2 slices
Reduced energy bread, i.e. slim
45g
slice
Raisin bread
30g
1 slice
Rolls, hot dog
30g
½
Rolls, hamburger
Rolls, cocktail
1
Bagel
30g
½
Pita Bread, 15cm
45g
½
Tortilla, 15cm (wrap)
35g
1
Taco shell, 15cm
11
2
Pizza base
220g
1
English muffin
35g
½
Bran muffin
60g
1
Crumbed chicken breast
1½
Crumbed hake fillet
1
Crumbed fish fingers
4
Crumbed chicken burger patty
1
CRACKERS , SNACKS & SAUCES
Provita
20g
3
Ryvita
20g
2
Melba Toast
20g
1 small
slice
Cream cracker
20g
3
Crackermates, lites
24g
3
Bran S
20g
1
Rice cakes, 10cm
20g
2
Dr David Segal Inc
6
1
15
1½
25
1
1½
1
16
22
15
1
15
1
15
1
1
15
15
1
1
1½
1
1
5
1
2
1
1
1
1
15
15
25
15
12
75
15
30
15
15
15
15
1
1
1
15
15
16
1
1
1
1
15
17
15
15
OTHER
Choose ……………………….. once per day.
These foods can be substituted into your diet, as part of a healthy meal
plan. They do not contain as many important vitamins and minerals as
the above choices, and contain added sugar or fat. Be sure to include
foods from all the other food groups first, to eat a balanced meal.
Always check nutrition information on the label.
Approx.
weight
Handy
measure
CEREALS
Rice
Crispies,
Strawberry
20g
½ cup
Pop’s, Choco’s, Frosties, Fruit
Loops
CAKES & BISCUITS
Brownie, small (unfrosted)
5 cm
square
Cake, plain
5 cm
square
Cake, with icing
5 cm
square
Swiss roll
50g
1
slice/mini
Cupcake, with icing
1 small
Rusk
25g
1
Cookie, plain
2 small
Wafers, vanilla
5
Oreo cookie
Marie biscuit
3
Boudoir biscuit
3
Tennis biscuit
3
Lemon cream
1
Romany cream
1
Shortbread
20g
2
Doughnut, plain
45g
1 medium
Dr David Segal Inc
CHO
Exchange
CHO
(g)
1
15
1
15
1
15
2
30
2
30
1
1
1
1
15
17
15
15
1
1
1
1
1
1
1½
15
15
15
12
10
14
23
11
MILK & YOGHURT
Try include milk or milk products on a daily basis.
Check the food label for nutrition information, particularly yoghurt as they
vary greatly between brands.
Milk and yoghurt are good sources of calcium and protein.
Choose lower fat varieties, as the higher the fat content the greater the
amount of saturated fat
Milk, skimmed, low fat or full
cream
Non-fat, milk powder (made-up)
Yoghurt, Danone Vitalinea
(6 x 100g)
Yoghurt, Danone Nutriday
Yoghurt, Danone Nutriday
(6 x 100g)
Yoghurt, P ‘n P choice
Dairybelle, in-shape
Parmalat
Parmalat (6x100g)
Yoghurt, Gero, fat free, plain
Evaporated milk
Buttermilk
Whole milk powder
Goat’s milk
Inkomazi (maas)
Amahewu
Amazi
Ideal Milk
Dr David Segal Inc
Approx.
weight
Handy
measure
CHO
Exchange
CHO
(g)
250ml
1 cup
1
12
60ml
100g
¼ cup
1
1
1
15
10
175ml
100g
1
1
2
1
30
18
175ml
100g
175ml
100g
150g
125ml
250ml
35g
250ml
250ml
250ml
190ml
150ml
1
1
1
1
1
½ cup
1 cup
7 tbsp
1 cup
1 cup
1 cup
¾ cup
1½
1
2
1
½
1
1
1
1
1
1
1
1
23
10
26
15
8g
15
12
15
15
15
15
15
15
10
Corn thins
Matzo’s
Popcorn
6g
20g
20g
Biscuits, Digestive or
wholemeal
Granola biscuits
Muesli biscuits
All Bran bar
Jungle Energy bar
Jungle Energy Munch breakfast
biscuit
Granola Bar (single)
Special K Bar
Bokomo Breakfast Bar
Bokomo Quick Break bar
Nutty Crunch Cereal bar
Banana loaf
Fruit loaf
Tomato soup
Instant gravy
Chutney
24g
30g
35g
50g
40g
250ml
40g
3
½
Sandwich
packet
2
1
1
1
15
15
15
1
15
2
2
1 bar
1 bar
1
1
1
1
1½
1½
16
14
15
20
21
1 bar
1
1 bar
1 bar
1 bar
1 slice
1 slice
1 cup
1
1
1½
1½
1
2
1½
1
15
15
23
21
19
27
21
15
1 heaped
dessert sp
1
14
Mint Jelly
Dr David Segal Inc
7
FRUIT
Fresh, canned, frozen and dried fruits, and fruit juices are on this list
In general, 1 exchange =
• 1 medium fruit
• ½ cup of canned or fresh fruit
• ¼ cup dried fruit
Fresh, frozen and dried fruit have more fibre and are therefore a better
choice.
Fruit juice is high in natural sugar and contains very little fibre. Whole fruit
is more filling than fruit juice, and is a better choice!
Fruit should be eaten on a daily basis, at least 2 portions.
Portion sizes for the canned fruits are for the fruit and a small amount of
juice.
Approx.
weight
Apple, unpeeled
Apricots, whole
Banana, small
Cherries
Figs, medium
Fruit salad
Gooseberry
Grapefruit, large
Grapes
Granadilla, medium
Guava, medium
Kiwi, small
Litchi
Mango
Melon
Minneola
Naartjie
Nectarine, small
Orange, medium
Dr David Segal Inc
FRESH FRUIT
115g
155g
75g
85g
90g
140g
255g
310g
100g
120g
190g
110g
90g
100g
180g
185g
230g
140g
180g
Handy
measure
CHO
Exchange
CHO
(g)
1 small
4
1
12
2
⅔ cup
1 ½ cup
1/2
17
4
2
2
11
½
1 slice
1
2
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
8
Paw paw/Papino
Peach, medium
Pear, large
Pineapple
Plums
Prickly pear
Strawberries
Watermelon
Apples
Apricots
Dates
Figs
Peach
Prunes
Raisins
150g
170g
115g
125g
140g
180g
300g
200g
DRIED FRUIT
20g
18g
20g
25g
25g
25g
20g
1 cup
1
½
¾ cup
2
2
1 ½ cup
1 slice
5 rings
6 halves
3
2
2 halves
3
1½
tbsp
Pears
2 halves
Fruit salad
35g
¼ cup
Trufruit bar
1 bar
Safari Fruit bar
1 bar
CANNED FRUIT (natural juice, not syrup)
Applesauce, sweetened
145g
½ cup
Apricots
140g
½ cup
Blueberries
100g
¾ cup
Cherries
100g
½ cup
Fruit salad
140g
½ cup
Grapefruit sections
200g
¾ cup
Mandarin oranges
200g
¾ cup
Peaches
125g
½ cup
Pears
125g
½ cup/ 2
halves
Pineapple
100g
½ cup
Plums
100g
½ cup
FRUIT JUICE
Fruit juice, all flavours
125ml
½ cup
Dr David Segal Inc
9
1
1
1
1
1
1
1
1
15
15
15
15
15
15
15
15
1
1
1
1
1
1
1
15
15
15
15
15
16
15
1
1½
1½
1½
15
20
23
23
1
1
1
1
1½
1
1
1
1
15
15
15
15
23
15
15
15
15
1
1
15
15
1
15