Free Foods List For Good Diabetic Health

Having the right foods available in your home or at work makes the job of preparation for your diabetic health a whole lot easier when you are trying to prepare a meal or snack.

Although no food (except pure water) is 100% free of all calories, fats, carbs, proteins, sodium, cholesterol etc., some foods are considered "free foods" if you maintain certain serving sizes on your daily diet plan. These foods have earned the name free foods because they contain less than 20 calories per serving and less than 5 grams of carbohydrates.

Most of the following items on this list is accompaniments. These are the ingredients you use to prepare a recipe. Many people forget to factor these items into their overall daily diet plan and end up eating way too much which can negate any of your good intentions.

So the following items, plus the allowed serving size permitted, can be utilized at 3 servings per day. These need to be spread out during the entire day though. If too much is used for just one meal, you have reduced the effectiveness of controlling your blood sugars. Any item with no serving size means it is allowed unlimited times per your choice.

Free Foods List

* Dairy Products
1. fat free cream cheese: 1 T.
2. fat free margarine: 4 T.
3. low fat margarine: 1 tsp.
4. fat free or low fat sour cream: 1 T.
5. fat free or low fat whipped topping: 2 T.

* Salad Dressings or Condiments
1. fat free salad dressing: 1 T.
2. fat free Italian salad dressing: 2 T.
3. salsa: 1/4 cup
4. fat free Miracle Whip: 1 T.
5. low fat Miracle Whip: 1 tsp.
6. fat free mayonnaise: 1 T.
7. low fat mayonnaise: 1 tsp.
8. ketchup: 1 T.
9. horseradish sauce
10. lemon juice
11. lime juice
12. mustard
13. vinegar

* Seasonings
1. flavoring extracts
2. spices * check sodium levels for added salt
3. garlic, fresh and powder (do not use garlic salt)
4. worcestershire sauce
5. tabasco sauce * check sodium levels for added salt
6. soy sauce, light: unlimited but check sodium levels
7. taco sauce: 1 T.
8. herbs, fresh or dried
9. pimento
10. cooking wines

* Miscellaneous
1. sugar free hard candy: 1 piece your choice of flavor
2. sugar free gelatin: 3 servings per whole day
3. sugar free chewing gum: 3 pieces total per day
4. all fruit jam or jelly: 2 tsp.
5. sugar free pancake syrup: 2 T.
6. sugar free sugar substitutes- unlimited, but preferably natural sweeteners, not man-made
7. non-dairy liquid creamer: 1 T.
8. non-dairy powdered creamer: 2 tsp.
9. non-stick pan cooking spray: unlimited
10. pickles: 1 piece (but check sodium level)

* Drinks
1. bouillon, low sodium only
2. carbonated or mineral water
3. cocoa powder, unsweetened: 1 T.
4. club soda
5. unsweetened coffee or tea: use extracts, lemon or lime juice or sugar substitutes
6. sugar free drink mixes or soft drinks- use sparingly, current research suggests the chemical sweeteners may lead to a toxic addiction which is poor for your health

So by carefully adding the above selections into your daily diet plan, you can effectively increase the flavor and variety of the foods you eat daily but still retain good diabetic health.

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