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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:
    - ½ 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 *½ cup
Bulgur (cooked)½ cup
Cooked cereals½ cup
Cornmeal (dry)2 ½ Tbsp
Flour, bleached or wheat2 ½ Tbsp
Flour, Rye3 Tbsp
Flour, Barley, Millet½ cup
Grapenuts3 Tbsp
Grits, hominy, cooked½ cup
Other ready-to-eat unsweetened cereals¾ cup
Pasta (cooked)½ cup
Puffed cereal1 ½ cup
Rice, white or brown (cooked)1/3 cup
Shredded wheat½ cup
Wheat germ *3 Tbsp
 
Dried Beans/Peas/Lentils
Beans and peas (cooked) *1/3 cup
Lentils (cooked)1/3 cup
Baked beans¼ cup
 
Starchy Vegetables
Corn *½ cup
Corn on cob, 6" long *1
Lima beans *½ cup
Peas, green (canned or frozen) *½ cup
Plantain *½ cup
Potato, baked1 small
Potato, mashed½ cup
Squash, winter (acorn, butternut) *1 cup
Yam, sweet potato, plain1/3 cup
 
Bread
Bagel½
Bread Sticks, crisp, 4"2
Croutons, low fat1 cup
English muffin½
Hot Dog or Hamburger bun½
Pita, 6" across½
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, 2½ square3
Matzoth¾ oz
Melba toast5 slices
Oyster crackers24
Popcorn (popped, no fat added)3 cups
Pretzels¾ 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, 2½" across1
Chow mein noodles½ cup
Corn bread, 2" cube1
Cracker, round butter type6
French fried potatoes10
Muffin, plain, small1
Pancake, 4" across2
Stuffing, bread¼ cup
Taco shell2
Waffle, 4½" sqr1
Whole wheat crackers4 - 6

* 3 grams of more of fiber per serving


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