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Free Foods

Scientists proclaim that free food is any food with fewer than 5 grams of available carbohydrate in a 100 gram portion. They are called free foods because they do not present serious impact on your blood sugar. But it is important to keep in mind that you should not overeat; overeating is not good even if the food is considered free.

Vegetables and fruits are considered free foods. They are especially good for nutrition and are strongly recommended by dietitians and nutritionists for their beneficial effects in weight control and other health related issues.

The Typical free-foods include: vegetables, most fruits, tea, coffee, water and low calorie sauces or condiments.

If you are diabetic, please make sure to find out about your carbohydrate ratios.
Dr. Richard K. Bernstein said that "for type 1 diabetics and for most non-obese type 2 diabetics weighing about 150 lbs, 1 gram of carbohydrate will raise blood sugar by 5 mg/dl. Thus, 100 grams of a 5% product would raise blood sugar by 25 mg/dl." Typically, the effect upon blood sugar for people with diabetes doubles, therefore the 100 gram serving of free foods will raise the blood sugar by about 50mg/dl.

So before really eating all those foods because they are considered FREE, measure yourself to see how much one gram of carbohydrate raises your blood sugar. Also, keep in mind that fibers are not absorbed by the body, but are counted as Total Carbohydrates, in the majority of food labels. Below you will see the nutritional values of some foods but with the fiber extracted from the portion size to give you the real carbohydrate effect.

Source: David Mendonsa
Adapted by Editorial Staff, October 2006
Last update, August 2008