Diabetes Diet: Tasty Free Foods To Keep On Hand

Free foods are those that do not affect our blood sugar levels. Knowing what these items are can make snacking and meal prep easier, and more flavorful for people with diabetes.

Free foods have fewer than 20 calories and 5 grams of carbs per serving. Some can be eaten frequently, in moderation, with no counting necessary. Other free-food servings may be enjoyed up to three times throughout the day.

Six Free Foods

Here are six free foods that you may want to keep stocked in your refrigerator or pantry.

• Cucumbers and Pickles. One serving (1/2 cup) of sliced cucumber provides three nutrients most of us need more of: magnesium, potassium, and fiber. Sliced cucumbers make a good chip substitute with dips, can be made into a relish, or pureed with herbs, broth, and avocado to create a hot or cold soup. A cucumber sandwich spread with a spoonful of tuna salad forms a delightful lunch.
• Pickles add crunch and sass to any snack or meal, but be aware that one serving (1 1/2 medium dill, 3/4 ounce gherkins) contains up to 60 percent of our recommended daily intake of sodium.
• Cabbage. A free-food portion of cabbage (1/2 raw shredded, or 6 fresh leaves) is a stupendous source of vitamins C and K, plus a slew of antioxidants.
• Cabbage leaves are sturdy so they can be a substitute for tortillas, or taco shells, and shredded cabbage in broth-based soups renders them more filling. A tart vinegar-dressed coleslaw is a healthier side salad than the creamy version.
• Leafy Greens. All leafy greens are free foods that can be eaten in moderate amounts as often as wished. The darker varieties are more nutrient rich. One serving (2 cups) of romaine or spinach, for instance, is a mere 20 calories but packs a vitamin A, K, C, and folate punch.
• Leafy greens can be layered in lasagna, piled into a salad bowl, and some of the sturdier leaves (e.g. endive) are good for scooping salsa, or hummus. Larger leaves can be used instead of bread to hold sandwich fillings, and spinach tastes great lightly sauteed with spices, and garlic—sprinkle with vinegar before serving.
• Cranberries. One free-food portion of cranberries (1/2 cup whole, fresh or frozen) is bursting with desirable antioxidants. Cranberries may also help lower LDL cholesterol, and their bacteria killing properties support dental health.
• Cranberries can be tossed into green salads, chicken salad, and mixed with cottage, or feta cheese. Whole berries can be put into pancake, or waffle batter just prior to cooking, made into a relish or chutney, and blended with yogurt for a tangy morning smoothie.
• Parmesan Cheese. Parmesan cheese is a good source of calcium. A free-serving equals one tablespoon grated Parmesan, and it’s okay to have three of these servings (three tablespoons) spread throughout the day.
• Roasted vegetables are extra delectable when sprinkled with grated Parmesan, as are pears and apples. Parmesan is also a treat melted onto baked pita bread, tortillas, or garlic toast.
• Salsa. Salsa (1/4 cup) - whether hot or mild, chunky or thin - is a free food that spices up our snack and dinner plate with the nutritional benefits of tomatoes, onion, and chilies. (Salsa containing beans, corn, fruit, or other starches is not a free food.)
• Salsa can be mixed into meat loaf, burgers, or spooned over baked potatoes, scrambled eggs, or beans, and it makes a zippy dip for celery sticks. Salsa goes great on grilled shrimp, or chicken.

It’s always fun to get something good that's free, and free foods give us flavorful nutrition-rich edibles that come with freedom from carb and calorie counting—helpful fare to have on hand.

Source: Dibetic Living