Terrie

*Free Food Chart* by David Mendosa


*Please note that Dr. Richard K. Bernstein, the author of Dr. Bernstein's Diabetes Solution, wrote me challenging my statement, “It’s a free food,
if it’s less than 5% carb.” He writes:

This may apply to some very mild type 2 diabetics, but 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. In addition, we have the Chinese Restaurant Effect, which typically doubles the effect upon blood sugar for most people with diabetes. Thus, a 100 gram serving of one of your “free foods” will raise blood sugar by about 50 mg/dl for most people with diabetes.
Excluding those foods not commonly eaten in the United States, they are as follows. All of the vegetables and fruits are raw, unless otherwise stated. The numbers are the grams of available carbohydrate (that is, carbohydrate minus dietary fiber) in 100 grams of the portion of the food):



Excluding those foods not commonly eaten in the United States, they are as follows. All of the vegetables and fruits are raw, unless otherwise stated. The numbers are the grams of available carbohydrate (that is, carbohydrate minus dietary fiber) in 100 grams of the portion of the food):

--------------------------------------------------------------------------

VEGETABLES:

Alfalfa seeds, sprouted 1.28
Arugula 2.05
Asparagus, cooked 2.63
Bamboo shoots, cooked 0.92
Beans, green, cooked 4.69
Beans, snap, green, cooked 4.68
Beet greens, cooked 2.56
Broccoli, cooked 2.16
Brussels sprouts, cooked 4.5
Cabbage, cooked 2.16
Cauliflower, cooked 1.41
Celeriac (celery root), cooked 4.7
Celery 1.95
Chard, swiss, cooked 2.04
Collards, cooked 2.1
Cucumber 1.8
Dandelion greens, cooked 3.5
Eggplant, cooked 4.14
Endive 0.25
Fennel, bulb 4.19
Hearts of palm, canned 2.22
Jicama 3.92
Kale, cooked 3.63
Lettuce, butterhead 1.32
Lettuce, cos or romaine 0.67
Lettuce, iceberg 0.69
Mustard greens, cooked 0.1
Mushrooms 2.94-3.57 (except shitake)
Nopales, cooked 1.27
Olives, canned ripe 3.06
Okra, cooked 4.71
Olives, canned ripe 3.06
Parsley 3.03
Peppers, serano 3.00
Peppers, jalapeno 3.11
Peppers, sweet green 4.63
Peppers, sweet red 4.43
Pumpkin, cooked 3.80
Purslane 3.43
Radicchio 3.58
Radishes 1.99
Rhubarb 2.74
Sauerkraut 1.78
Scallions (green onions) 4.74
Spinach, cooked 1.35
Squash, summer, cooked 2.91
Squash, zucchini, cooked 2.53
Tomatillos 3.93
Tomatoes 3.54
Tomato juice 3.83
Turnips, cooked 2.9
Turnip greens, cooked 0.86
Watercress 0.79

FRUIT:

Avocados 2.39
Chayote (christophene) 2.20
Raspberries 4.77
Strawberries 4.72
NUTS:

Macademia Nuts 4.83
Pecans 4.26

MEAT AND FISH:

All meat and fin fish 0.00
Caviar 4.00
Crab 0.95
Lobster 1.28
Shrimp 0.00

EGGS AND DAIRY:

Butter 0.06
Buttermilk, lowfat 4.79
Cheese, cheddar 1.28
Cheese, Edam 1.43
Cheese, Gouda 2.22
Cheese, Swiss 3.38
Cream cheese, 2.66
Cottage cheese, 2% milkfat 3.63
Eggs 1.22
Half and Half 4.30
Heavy Cream 2.79
Goat milk 4.45
Mayonnaise 2.70
Milk, 1% milkfat, added solids 4.97
Milk, 3.25% milkfat 4.66
Ricotta cheese, whole milk 3.04
Soy milk, 0.51
Yogurt, plain, whole milk 4.66

DIETARY FIBER:

Soluble and insoluble fiber (a part of other foods) 0.00

BEVERAGES:

Coffee (without cream or sugar) 0.00
Diet Soda 0.00
Tea (without milk or sugar) 0.00
Water 0.00

SWEETENERS:

Aspartame (NutraSweet) 0.001
Saccharin (Sweet'N Low) 0.001
Stevia 0.00
Sucralose (Splenda) 0.001