OCC Live Chat Support

Health Center Home

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.

Description Grams of carbohydrate
(carbs minus fiber)
in 100 grams portions
VEGETABLES: (Raw unless stated)
Alfalfa seeds, sprouted 1.28g
Arugula 2.05g
Asparagus, cooked 2.63g
Bamboo shoots, cooked 0.92g
Beans, green, cooked 4.69g
Beans, snap, green, cooked 4.68g
Beet greens, cooked 2.56g
Broccoli, cooked 2.16g
Brussels sprouts, cooked 4.5g
Cabbage, cooked 2.16g
Cauliflower, cooked 1.41
Celeriac (celery root), cooked 4.7
Celery 1.95g
Chard, swiss, cooked 2.04g
Collards, cooked 2.1g
Cucumber 1.8g
Dandelion greens, cooked 3.5g
Eggplant, cooked 4.14g
Endive 0.25g
Fennel, bulb 4.19g
Hearts of palm, canned 2.22g
Jicama 3.92g
Kale, cooked 3.63g
Lettuce, butterhead 1.32g
Lettuce, cos or romaine 0.67g
Lettuce, iceberg 0.69g
Mustard greens, cooked 0.1g
Mushrooms 2.94-3.57g (except shitake)
Nopales, cooked 1.27g
Olives, canned ripe 3.06g
Okra, cooked 4.71g
Olives, canned ripe 3.06g
Parsley 3.03g
Peppers, serano 3.00g
Peppers, jalapeno 3.11g
Peppers, sweet green 4.63g
Peppers, sweet red 4.43g
Pumpkin, cooked 3.80g
Purslane 3.43g
Radicchio 3.58g
Radishes 1.99g
Rhubarb 2.74g
Sauerkraut 1.78g
Scallions (green onions) 4.74g
Spinach, cooked 1.35g
Squash, summer, cooked 2.91g
Squash, zucchini, cooked 2.53g
Tomatillos 3.93g
Tomatoes 3.54g
Tomato juice 3.83g
Turnips, cooked 2.9g
Turnip greens, cooked 0.86g
Watercress 0.79g
FRUIT: (Raw unless stated)
Avocados 2.39g
Chayote (christophene) 2.20g
Raspberries 4.77g
Strawberries 4.72g
Macademia Nuts 4.83g
Pecans 4.26g
All meat and fin fish 0.00g
Caviar 4.00g
Crab 0.95g
Lobster 1.28g
Shrimp 0.00g
Butter 0.06g
Buttermilk, lowfat 4.79g
Cheese, cheddar 1.28g
Cheese, Edam 1.43g
Cheese, Gouda 2.22g
Cheese, Swiss 3.38g
Cream cheese, 2.66g
Cottage cheese, 2% milkfat 3.63g
Eggs 1.22g
Half and Half 4.30g
Heavy Cream 2.79g
Goat milk 4.45g
Mayonnaise 2.70g
Milk, 1% milkfat, added solids 4.97g
Milk, 3.25% milkfat 4.66g
Ricotta cheese, whole milk 3.04g
Soy milk, 0.51g
Yogurt, plain, whole milk 4.66g
Soluble and insoluble fiber (a part of other foods) 0.00g
Coffee (without cream or sugar) 0.00g
Diet Soda 0.00g
Tea (without milk or sugar) 0.00g
Water 0.00g
Aspartame (NutraSweet) 0.001g
Saccharin (Sweet'N Low) 0.001g
Stevia 0.00g
Sucralose (Splenda) 0.001g

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


Twitter Facebook You Tube Linked In Consumers,Professionals, Organizations SSL Certificate Brazillian Canadian Spanish Australian International Versions