
The Diabetes Exchange Diet's List of Free Foods
Free foods have been an important part of the diabetes exchange list system that helps diabetics eat properly while controlling their blood sugar. “Free foods” are those foods or drinks that have less than 20 calories per serving and no more than 5 grams of carbohydrate per serving. They are considered free because you may eat them up to three times a day in reasonable amounts without significantly raising your blood sugar.
Here is a sampling of the free foods available by category:
Vegetables
Asparagus, cooked
Beans, green, cooked
Broccoli, cooked
Celery
Cucumber
Lettuce, iceberg
Olives, canned ripe
Peppers, sweet red
Radishes
Scallions (green onions)
Spinach, cooked
Tomatoes
Tomato juice
Fruit
Avocados
Raspberries
Strawberries
Nuts
Macadamia nuts
Pecans
Eggs and Dairy
Butter
Cheese, cheddar
Cheese, Swiss
Cream cheese
Cottage cheese, 2% milkfat
Eggs
Half and half
Mayonnaise
Milk, 1% milkfat, added solids
Soy milk
Yogurt, plain, whole milk
Beverages
Coffee (without cream or sugar)
Tea (without milk or sugar)
Water
Serving Sizes for Snacks
Limit yourself to only two snacks a day. Don't nosh throughout the day, eat snacks at designated times between meals so that your snack doesn't spoil your appetite and adds some nutritional value to your daily food intake. See below for the American Diabetes Associations snacks with less than 5 grams of carbohydrate:
15 almonds
3 celery sticks + 1 tablespoon of peanut butter
5 baby carrots
5 cherry tomatoes + 1 tablespoon ranch dressing
1 hard-boiled egg
1 cup cucumber slices + 1 tablespoon ranch dressing
¼ cup of fresh blueberries
1
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