Page 166 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Example 2
If 50 grams of carbohydrates is assigned as a meal portion, choose 1 serving
from the following items which contains 50 grams of carbohydrates each:
= 1 level bowl of rice* (about 5 heaped Tbsp)
= 1 level bowl of cooked rice noodles (soup excluded)
= 2 ½ slices of large white bread (without bread crust)
* 1 bowl=300 ml

The following foods are high in carbohydates and may require the
use of carbohydrate exchanges to prevent excessive intakes:
• Carbohydrate-rich vegetables/dried beans
- Root vegetables (e.g. potato, sweet potato, taro) and dried
beans (e.g. green beans, blacked-eyed peas, black beans)
are rich in carbohydrates. It is important not to lose sight of
their carbohydrate value in keeping the intake of carbohydrates
consistent.

• Fruits
- Some people with DM avoid eating fruits as they worry that the
fructose in fruits can affect their blood glucose levels. In fact, fruits
are rich in vitamins, minerals, anti-oxidants and dietary fibre,
which are essential for a balanced diet.
- People with DM can enjoy 2 fruit exchanges of their own choice
daily. One fruit exchange equals a small orange or a kiwi fruit.

• Desserts
- Using the “Carbohydrate Exchange Methods” and artificial
sweeteners when preparing desserts can help satisfy the sweet
tooth of people with DM.

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