Add "Free"dom to
Your Diabetes Meal Plan

Written by Sejal Dave, MS, RD/LD, CDE
Published in April 2008

(HealthCastle.com) A person with diabetes may feel like their food choices are totally restricted. It's true that you have to pay more attention to what you eat when you have diabetes. But that doesn't mean you have to keep track of every single calorie and carb that you eat. Surprisingly, there are certain foods, called "free" foods, that can add flexibility to your meal plan.

What is a Free Food?

A free food is any food or drink that has less than 20 calories per serving and less than 5 grams of carbohydrates. They are different from sugar-free foods, which may still contain a significant amount of carbohydrates. Free foods do not affect your blood glucose levels. You can include free foods in your meal plan to help feel full without adding more carbs or calories. Free foods can be used to give spice and flavor to foods and be substituted for high-calorie foods that could jeopardize your diabetes management goals.

Free foods are included in the ADA (American Diabetes Association) Exchange Lists, a tool that's used for diabetes meal planning. Here's a list of free foods from ADA that can be part of any diabetes meal plan. The items without a serving size can be used in unlimited amounts. Other items that have a serving size are "free" as long as you eat no more than 2-3 servings per day.

Drinks

• Bouillon** or broth without fat
• Bouillon, low sodium
• Carbonated drinks, sugar-free (cola, ginger-ale, etc.)
• Carbonated water
• Club soda
• Cocoa powder, unsweetened (1 tbsp.)
• Coffee/tea
• Drink mixes, sugar-free
• Tonic water, sugar-free

Fruit

• Cranberries, unsweetened (1/2 cup)
• Rhubarb, unsweetened (1/2 cup)

Vegetables (raw, 1 cup)

• Cabbage
• Celery
• Chinese cabbage*
• Cucumber
• Green onion
• Hot peppers
• Mushrooms
• Radishes
• Zucchini*

Salad Greens

• Endive
• Escarole
• Lettuce
• Romaine
• Spinach

Sweet Substitutes

• Candy, hard, sugar-free
• Gelatin, sugar-free
• Gum, sugar-free
• Jam/jelly, sugar-free (less than 20 cal/2 tsp.)
• Pancake syrup, sugar-free (1-2 tbsp.)
• Sugar substitutes (saccharin, aspartame)
• Whipped topping (2 tbsp.)

Condiments

• Catsup (1 tbsp.)
• Horseradish
• Mustard
• Pickles** dill, unsweetened
• Salad dressing, low-calorie (2 tbsp.)
• Taco sauces (3 tbsp.)
• Vinegar

*3 or more grams of fiber per serving
** 400 mg or more of sodium per serving

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