Free foods, according to the Mayo Clinic.com, are those foods that contain less than 20 calories and 5 grams of carbohydrate per serving within the diabetes exchange system. The average individual with diabetes will be restricted to 3 to 5 carbohydrate choices per meal and 1 to 2 carbohydrate choices per snack, with each carbohydrate choice equal to 15 grams of carbohydrate, according to the American Dietetic Association. Consumption of free foods has limited effect on blood sugar levels so free foods can be consumed in moderate amounts each day.
Fruits and Vegetables
The Mayo Clinic suggests that certain fruits and vegetables referred to as "free foods" be consumed no more than 3 times a day in suggested serving sizes. Such servings sizes include 1/4 cup of cooked vegetables such as green beans or carrots, which, according to the USDA's National Nutrient Database, is equal to about 3 grams of carbohydrate. Also, 1/4 cup of cooked celery or cauliflower is equal to about 1 to 1.5 grams of carbohydrate, while 1/2 cup of raw cabbage and cucumber is equal to about 1 to 2 grams of carbohydrate. In addition, 1/2 cup of unsweetened cranberries or rhubarb is considered an acceptable serving size of "free food." Salad greens are a "free food" that, according to Mayo Clinic, may be consumed in unlimited quantities without having much effect on blood sugar levels.
Beverages
Beverages such as water, sugar-free flavored water, drink mixes, tonic water, club soda, diet soda and unsweetened tea are "free foods" that can be consumed in unlimited amounts. In addition, unsweetened coffee and bouillon broths can be consumed in unlimited quantities without having an effect on blood sugar levels.
Condiments and Seasonings
There are a lot of condiments and seasonings that are considered "free foods" that can be consumed in certain serving sizes up to three times a day without having an effect on blood sugar levels. One tablespoon of ketchup, honey mustard, fat free cream cheese, mayonnaise, sour cream, salad dressing or margarine, as well as pickle relish or soy sauce are acceptable "free food" serving sizes. In addition, 1/4 cup salsa or 2 teaspoons of barbecue sauce or light or sugar-free jelly or jam are some other examples of acceptable "free food" serving sizes. Condiments that can be consumed in unlimited amounts include horseradish, lemon juice, mustard and vinegar, while "free" seasonings include Worcestershire sauce, cooking vinegar or cooking wine, hot pepper sauce, flavored extracts such as vanilla extract, as well as garlic, herbs and spices.
Other Foods
Other foods that can be consumed in unlimited amounts include sugar-free or unflavored gelatin or gum. One piece of hard candy, one tablespoon of regular whipped topping, as well as 2 tablespoons of light or fat-free whipped topping can be consumed up to three times a day without having much effect on blood sugar levels.
