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Ask the Dietitian |
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Submit your nutrition related questions to Georgetown University's Registered Dietitian, Kristen Hamilton. This nutrition question and answer forum is intended for educational purposes only, and is neither intended nor implied to be a substitute for professional medical care.
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Q: According to the Diabetic food exchange list, 1½ cups of cooked veggies is equivalent to 1 carbohydrate. Could this also be counted as a vegetable? Like....Carb and a vegetable?
A: When using the diabetic food exchange, 1 ½ cups of cooked vegetables is the equivalent of 1 carbohydrate choice. A carbohydrate choice is equal to 15 grams carbohydrate. Vegetables primarily contain carbohydrates with some protein and very little fat. Non-starchy vegetables have less calories than other primarily carbohydrate based foods such as grains or fruit and can sometime be considered a “free” food when consume in small portions. The total number carbohydrates need to be considered when non-starchy vegetables are consumed in larger quantities. For example, 1 ½ cups cooked spinach equals 10 grams carbohydrate and 1 ½ cups cooked broccoli equals 16 grams carbohydrate.
If you are a diabetic using the food exchange to calculate insulin needs, it is very important to count the carbohydrate amount in larger portions of non-starchy vegetables. When consuming larger portions of vegetables, they will count as both a serving of vegetables and a carbohydrate choice. According to MyPyramid, a serving of cooked vegetables equals ½ cup and a serving of raw vegetables equals 1 cup.
Q
: I just received the new ‘08 ADA food exchange and read that 3 cups of raw veggies = 1 carb. I usually eat a sandwich with 2 pieces of whole grain bread for lunch. Now I have it in my brain to skip the 1 piece of bread and have the salad instead. I would actually have 2 carbs for lunch. Does lettuce really have that many carbs? Do I really need to count it this way? Or is it better just to have the sandwich for lunch? I have this "new" thing in my head to where I would loose weight faster. I need your opinion.
A: First, let me define the 2008 ADA food exchange list. The American Dietetic Association publishes the food exchange list, which group foods together that are alike based upon carbohydrate, protein and fat composition. While the food exchange list is primarily designed for people with diabetes, it is a valuable tool for anyone trying to control calories, reduce fat, and eat a balanced diet.
When using the exchange system, one exchange of starchy foods (bread, pasta, potato, etc.) equals 15 carbohydrates, whereas one exchange of non-starchy vegetables equals 5 carbohydrates. An exchange of a non-starchy vegetable equals ½ cup of cooked vegetables or 1 cup of raw vegetables. Therefore, the food exchange of 3 cups of raw vegetables will equal 15 carbohydrates or one exchange of starchy foods.
The exchange system is great when you do not know the exact number of carbohydrate, protein or fat in a particular food item, but want a close estimate. When analyzing the nutrition information for only leafy spinach or lettuce, the actual carbohydrate amount will be much less than 15 carbohydrates in 3 cups.
My suggestion for lunch is eat BOTH! A healthy diet needs to consist of carbohydrates (this is the primary fuel source for your body); eliminating too many carbohydrates in your diet will leave you feeling tired. Vegetables are important in the diet because they provide fiber (we need about 25-38 grams per day!), phytochemicals (cancer fighting chemicals) and tons of vitamins and minerals. Fiber will also help you feel full without additional calories.
Q: I love grilling chicken and vegetables during the summer and am looking for suggestions on creative grilling recipes. Do you have any favorites?
A: Grilling is a great way to add flavor without extra fat or salt. I love to grill fresh fruits and vegetables with a variety of lean proteins. One of my favorite ways to increase the number of fruits and vegetables I consume is by making kabobs.
Chicken and vegetable kabob with a side of brown rice makes a complete and healthy meal. Try marinating the kabobs with olive oil, vinegar and fresh herbs or try a Mrs. Dash marinade to give the kabobs lots of flavor without tons of sodium.
End your meal with a fruit kabob made out of pineapple, peaches and bananas for a healthy dessert alternative. Grill fruit kabobs on a low heat until fruit is hot and slightly golden.
Another fun idea is grilling pizza. Try making a veggie pizza with part-skim mozzarella cheese or a BBQ chicken pizza with red onions and colorful peppers. Create a pie to your liking and instead of cooking it in the oven, place the pizza directly on the grill.
Summer is a great time to eat more fruits and vegetables. Aim for at least 5 servings a day!
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