Diabetes Diet: Flavor Enhancers That Qualify As Free Foods

Free foods are those that do not affect our blood sugar levels. Some free foods are crunchy or chewy edibles, such as cucumbers, but others function as flavor enhancers.

Free foods have fewer than 20 calories and 5 grams of carbohydrate per serving. Several can be eaten in moderation, as often as desired, but other free-foods have daily portion limits.

Free Foods: Flavor Enhancers

To keep snacks and meals interesting here are seven flavor enhancing free-foods that diabetes conscious cooks may want on hand.

  • Broth. Broth adds a tremendous amount of flavor to our meals, and fat-free broth or bouillon can be consumed in moderate amounts as often as wished. However, some people should purchase low-sodium, or sodium-free versions since a serving of packaged broth may contain half our recommended daily sodium limit.
  • We can enrich the flavor of grains such as couscous, or quinoa by cooking them in broth, and veggies may be sauted in broth instead of oil. It’s also simple to load a broth-based soup with favorite spices, herbs, and chopped vegetables.
  • Vinegar. Vinegar ratchets-up any meal’s flavor without adding calories, sodium, or fat. It can be used in moderate amounts, often as desired.
  • Red wine vinegar is the perfect choice for perking up grilled veggies—sprinkle it on just before serving. Balsamic vinegar complements the taste of sliced tomatoes, leafy greens, or strawberries, and vinegar-herb mixtures make tasty meat marinades. People enjoy dipping fries (baked, of course) in malt vinegar, or eating whole grain breads splashed with flavored varieties.
  • Fresh Herbs. Fresh herbs add negligible calories to meals, but provide a mother lode of antioxidants. When recipes call for dried herbs, we need to substitute two to three times the called for amount with fresh herbs—since dried herb flavors are more concentrated. Fresh herbs should be added during the final minutes of cooking to maintain their potency.
  • Rosemary sprigs can serve as savory skewers for meat or veggie kabobs, and chopped cilantro does well in salsas, fruit salads, soups, and casseroles. A sandwich of fresh basil, mozzarella, and sliced tomato creates a delightful lunch, while vegetable, and grain (e.g., bulgur, quinoa) dishes are mouthwatering with fresh mint and parsley added.
  • Spices. Like fresh herbs, spices are full of antioxidants, and can be used in moderate amounts as often as wished. The creative use of spices - from subtly sweet to pungent, or peppery - can eliminate the need for salt, butter, or sugar in many dishes.
  • Hot cereal and baked fruit taste great dusted with cinnamon, cloves, or nutmeg. Curry powder perks up egg and chicken salads, lentil, and rice dishes, while ginger jazzes up roasted sweet potatoes or carrots. A dash of cayenne pepper gives zest to meatloaf, soups, and pastas.
  • Horseradish, Wasabi, Hot Sauce. Wasabi, horseradish, and hot sauce add an eye-watering kick to our cuisine. Use these flavor rockets in moderate amounts, as often as desired.
  • Plain yogurt makes an interesting sandwich, meat, or potato spread when its laced with wasabi, or horseradish, and a few drops of hot sauce turn ground meat, egg, pasta, rice, and bean dishes into taste bud teasers.


  • Mayo, Cream Cheese, Sour Cream. The free food portions of these creamy condiments are: one teaspoon of reduced-fat mayonnaise made with olive or canola oil, one tablespoon of fat-free cream cheese, and one tablespoon fat-free or low-fat sour cream.
  • Whole grain crackers spread with cream cheese, and topped with salsa, or sliced turkey makes a satisfying snack. Give mayonnaise a lift by adding basil, garlic, or curry powder, and a spoonful of sour cream complements many foods, including tomato bisque soup.
  • Lemon or Lime Juice. The juice, or zest of limes and lemons can be used in moderate amounts, as often as liked. Fresh lemon or lime juice is best since it has more flavor and nutrient value than bottled versions.
  • Steamed, grilled, or roasted green vegetables are delicious drizzled with lemon juice. Lime juice with cilantro, cumin, garlic, or other favorite spices creates a zesty marinade. Citrus juice is also great on fruit salads, leafy greens, and baked fish.

No meal need be dull with these free taste enhancers on hand, and they don’t count toward anything—except flavor.


Source: Diabetic Living


More Articles

With its slightly nutty flavor, chewy texture, and nutritional punch farro is an ancient whole grain worth a place in our pantry.

Farro...

Having diabetes is cause for concern, however it doesn’t mean that you need to eliminate all of your favorite foods from your diet completely....

With diabetes becoming more of an epidemic each and every day, being knowledgeable about the disease, its effects on the body as well as ways to...

If you’re a diabetic or live with one, it can be tough trying to figure out the best foods to eat because your priority is to control your blood...

In this post, I will show you the 10 best ice creams for diabetics.

When you think of sweetened foods that a diabetic shouldn’t consume,...

More Articles

If you’re living with diabetes, snacking is a necessity because going for more than 3-4 hours without eating can be detrimental to your health....

For diabetics, choosing healthy snacks can be a daunting task.

A good rule of thumb is to pick out snacks that are rich in protein, fiber,...

According to information available through the National Institutes of Health, there’s an estimated 462 million people in the world who are...

Eleven Clinical Studies

After eleven clinical studies and 300,000 participants, researcher Vasanti Malik and her team of researchers...

Diabetic women often have a harder time losing weight than non-diabetic women. A study funded by Jenny Craig proved that diabetic women have an...

Many recent studies have proved that magnesium levels are lower in patients with diabetes than in non-diabetics. This magnesium...

Fluid retention, also known as edema, is a problem that affects many diabetics, especially those with type 2 diabetes...

Some of us might be thrilled if we could manage our blood sugar by sitting in a hot tub or sauna, instead of working up a sweat biking, or using...

Cooking and baking with the ancient cereal grain sorghum has health benefits for people with diabetes, and those with weight control issues....

When it comes to certain foods, there are always questions as to whether or not a diabetic can have them without...

Matcha tea is a rich, creamy, full-bodied beverage with amazing nutritional properties that address several diabetes health concerns.

The...

Salads are good example of foods that type 2 diabetics can enjoy with relatively low guilt. With the right greens and other elements added, salad...

Remaining gainfully employed is important to many people. Those who live with any form of diabetes may find that some lines of work are more...

Learning that you have diabetes does mean making some lifestyle changes. One of the areas that needs attention is your diet. Most people find that...

One of the more challenging aspects of life as a type 2 diabetic is managing your diet. There’s often the temptation to avoid certain foods...