• 1/2 nonstarchy vegetables 
• 1/4 grain foods/starchy vegetables
• 1/4 lean protein 
• Fruit and/or dairy on the side
• Healthy fatsNote: There is no single diet or eating pattern that is ideal for everyone with diabetes.

Carbohydrate counting, or "carb counting," is a meal planning technique that helps you to keep track of how much carbohydrate you are eating.

Which foods have carbohydrates:  

• Grains like rice, oatmeal, and barley
• Grain-based foods like bread, cereal, pasta, and crackers
• Starchy vegetables like potatoes, peas and corn
• Fruit and juice
• Milk and yogurt
• Dried beans like pinto beans and soy products like veggie burgers
• Sweets and snack foods like sodas, juice drinks, cake, cookies, candy, and chips
• Non-starchy vegetables like lettuce, cucumbers, broccoli, and cauliflower have a little bit of carbohydrate but in general are very low.

Starches
One starch exchange* contains approximate 15 grams of carbohydrate, 2-3gm protein , 0-1 gm. fat and 80 calories. Whole grains are always a better choice.

Bread 1 slice medium= 1 chapathi  around 6 inches= Idli 3 inch round= 1 plain dosa= rice 1/3RD cup = 1small potato=oats ½ cup= 4 marie biscuit= 3glucose biscuits= 2 rusk = 3cup popcorns without fat =1/2cup pasta or noodles = dhokla 1 square = 3 pani poori = ½ hot dog

http://www.diabetesindia.com/diabetes/fruitsexchange_list.htm accessed on 22nd April 2015

Fruits 

One exchange of fruit* contains approximate 15 grams of carbohydrate, no protein or fat, and 60 calories. Fruits should be taken along with edible skin and seeds.

 
Apple, small (2 inches)½=   Banana (9 inch long)=1 small cheekoo (saputa) = 15 grapes= 1 guava medium= ½ mango small or 1 slice large= ¼ medium musk melon or 3 slices = 3slices of papaya = 1orange = 1medium pear = ½ pomegranate= 2slices of pineapple= 1medium peach

http://www.diabetesindia.com/diabetes/fruitsexchange_list.htm accessed on 22nd April 2015

Carbohydrate content (CHO) of common food items

https://www.aace.com/sites/all/files/aapi_guide_to_nutrition_health_and_diabetes.pdf accessed on 10th July

• Glycemic Index is a scale that ranks CHO foods based on the principle how much and how quickly raise blood glucose levels compared to bread and glucose.
• Low GI foods are considered better choices compared to high GI foods.
• A low GI food will release glucose slowly & steadily.

Low GI Foods (55 or less)

• 100% stone-ground whole wheat or pumper nickel bread
• Oatmeal (rolled or steel-cut), oat bran, muesli
• Pasta, converted rice, barley
• Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils
• Most fruits, non-starchy vegetables and carrots

Medium GI (56-69)

• Whole wheat, rye and pita bread
• Quick oats
• Brown, white or basmati rice, couscous

High GI (70 or more)

• White bread or bagel
• Corn flakes, puffed rice, bran flakes, instant oatmeal
• Shortgrain white rice, rice pasta, macaroni and cheese from mix
• Russet potato, pumpkin
• Pretzels, rice cakes, popcorn, saltine crackers
• Melons and pineapple

American Diabetes Association. Last edited July 1, 2015