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Suggested Meal Plan for A Hypoglycemia Diet
Starch/Bread List

Each item in this list contains approximately 15 grams of carbohydrate, 3 grams of protein, a trace of fat, and 80 calories. Whole grain products average about 2 grams of fiber per serving. Some foods are higher in fiber.

Those foods that contain 3 or more grams of fiber per serving are identified with the fiber symbol *.

You can choose your starch exchanges from any of the items on this list. If you want to eat a starch food that is not on this list, the general rule it that:
    - cup of cereal, grain or pasta is one serving.
    - 1 ounce of bread product is one serving.
Your dietitian can help you be more exact.

ProductPortion
Cereals/Grains/Pasta
Bran cereals concentrated *1/3 cup
Bran cereals, flaked * cup
Bulgur (cooked) cup
Cooked cereals cup
Cornmeal (dry)2 Tbsp
Flour, bleached or wheat2 Tbsp
Flour, Rye3 Tbsp
Flour, Barley, Millet cup
Grapenuts3 Tbsp
Grits, hominy, cooked cup
Other ready-to-eat unsweetened cereals cup
Pasta (cooked) cup
Puffed cereal1 cup
Rice, white or brown (cooked)1/3 cup
Shredded wheat cup
Wheat germ *3 Tbsp
 
Dried Beans/Peas/Lentils
Beans and peas (cooked) *1/3 cup
Lentils (cooked)1/3 cup
Baked beans cup
 
Starchy Vegetables
Corn * cup
Corn on cob, 6" long *1
Lima beans * cup
Peas, green (canned or frozen) * cup
Plantain * cup
Potato, baked1 small
Potato, mashed cup
Squash, winter (acorn, butternut) *1 cup
Yam, sweet potato, plain1/3 cup
 
Bread
Bagel
Bread Sticks, crisp, 4"2
Croutons, low fat1 cup
English muffin
Hot Dog or Hamburger bun
Pita, 6" across
Plain roll, small1
Raisin bread, unfrosted1 slice
Rye, pumpernickel1 slice
Tortilla, 6" across1
White (including French, Italian)1 slice
Whole wheat1 slice
 
Crackers/Snacks
Animal crackers8
Graham crackers, 2 square3
Matzoth oz
Melba toast5 slices
Oyster crackers24
Popcorn (popped, no fat added)3 cups
Pretzels oz
Rye crisps *4
Saltine type crackers6
Whole wheat crackers *2-4 slices
 
Starch Foods Prepared with Fat
Count as 1 bread + 1 Fat 
Biscuit, 2" across1
Chow mein noodles cup
Corn bread, 2" cube1
Cracker, round butter type6
French fried potatoes10
Muffin, plain, small1
Pancake, 4" across2
Stuffing, bread cup
Taco shell2
Waffle, 4" sqr1
Whole wheat crackers4 - 6

* 3 grams of more of fiber per serving


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