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15 Aug 2008 - Free Foods

Free Foods


By American Diabetes Association definition, a "free food" is one that has less than 20 calories and 5 grams of carbohydrate per serving, but "free" is variable depending on your I:C (Insulin: Carb) Ratio.  The below list are some ideas and most are 10g carbs or less.  Verify with the label for the most current nutrition information.  Let us know if there is something we should add.


Cheese (Most varieties)

Cottage Cheese

Light and Lively Yogurt 4oz

Mozzarella or other Cheese Sticks


Cereal, dry (1/4 cup)

Goldfish Crackers (15)

Graham Crackers (1 square)

Low carb bread (1 slice)

Oyster Crackers (15-20)

Popcorn (1 cup)

Pretzel Rod (1)

Saltine Crackers (2)



Deli Meat (ham/turkey/roast beef)

Eggs (Hard Boiled)

Hot Dogs

Jerky (verify on label)




Nuts (Almonds, Peanuts, etc)


Cool Whip® (Frozen)

Crystal Light® or Sugar Free Kool-Aid® pops

Dum Dums® Lollipops

Herhey's Kiss or Hug (1-2)

Jell-O® (Sugar Free)

Peanut Butter

Pork Rinds

Rice Cakes

Roasted Sea Weed

Smarties (1 roll)


Bologna & Cheese Roll Ups

Celery & Cream Cheese

Chicken or Beef Broth (add a few oyster crackers)

Cucumbers sliced with salt and fresh lime juice

Egg whipped w cinnamon & Splenda®

Diet Root Beer with a scoop of frozen cool whip

Ricotta Cheese (mix some chives in) and roll inside ham


Bell Peppers

Cucumbers with Ranch Dressing

Dill Pickle Spears




Olives, green and black

Peanut Butter and Celery

Radishes (add some light Italian dressing)



Last updated 9 February 2013, by Andrea Stephens

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