Exchange List of Caribbean Foods

Carbohydrate Choices- 15 grams carbohydrate per serving

Fruits Staple/Starchy Food
1/3 cup pineapple or apple juice 1 thin slice, hard-dough bread
1 medium sapodilla/naseberry ¼ - 9” diameter roti or puri
½ cup soursop pulp ½ cup loose grains rice, cooked
½ medium star apple/caimit ½ cup rice and peas, cooked
1 small pomegranate ½ cup cornmeal, or oats cooked
1 medium otaheite apple/ pommerac ½ cup cream of wheat cooked
1 medium pomme cythere golden apple ½ medium Irish potato
1 slice ½ inch thick or 1 cup diced ½ cup green peas
watermelon ½ cup cooked lentil or beans
1 small tangerine ½ cup dalh, medium thickness
½ large or 1 small orange One Piece: (2”x 2 1/2”x ½ ) or 1/3 cup
½ medium guava crushed and cooked:
10 ackee Cassava
½ small or ¼ large mango Dasheen
1/3 medium or ½ cup pawpaw/papaya Eddoe or coca
1 slice ½ inch thick or ½ cup dived pineapple Tannia
(fresh) Yam or yampie
½ cup mamey apple Plantain
1/3 cup jackfruit Sweet potatoes
Free Vegetables
These have very little sugar content. Eat as much as you like.
Vegetables
Bamboo shoots Lettuce
Beet Roots Eggplant or aubergine
Cabbage Mixed vegetables
Cllaloo or dasheen leaves Mustard greens
Carrots Okra or ochre
Cauliflower Pak choy or patchoi
Celery Pawpaw- green
Chives Spinach
Christophine or Cho-cho String Beans- green or yellow
Cucumber Onions
Kale Turnip
Sweet pepper Watercress or crishes
Broccoli Squash of Portugal
Tomato
OTHER ITEMS TO USE FREELY
Lemon, lime juice Non-stick spray
Spices, seasonings Water
Coconut water (clear) Non-sugar drinks
Mustard Coffee, tea, mint tea
Vinegar