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):

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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

otep

This is a great post. Thanks for the info.

Terrie

Your Welcome Otep. Geez, it's 3:30 a.m. here and
between your recipe and these free foods, I'm
starting to get hungry. Ugh!

marti

thanks for posting this

LauraMarsh

Before I was not able to control myself and I used to forget that I am on diet. But it effects on my dieting then one of friend told me about mark Patrick’s programs . Programs is really awesome and its gives a way to live healthier life. Their weight loss programs are designed to help eliminate the behaviors that are making us overweight. Really it worked for me and I have reduced my weight. I think you also have to try it and I hope you will also find some great results in yourself..


_____________________________
Mark Patrick's Program

Anthill

Thankyou Terrie, You are a marvel for putting in this info.

Now I am hungry.

__________________

Type 1 Diabetic for 37 Years.
Insulins Novorapid and Levemir.
So I am well armed to enjoy food of any kind!!!
Peter...

PrincessLainie

Great and helpful list...Thanks

beahealthyperson

thank you very much !!

housefull

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

Babbs

Hi everyone: I'm in the process of being diagnosed with Type 2 Diabetes, and also am new to this Forum. So much of my life I have used certain foods as a basis for my meals. One of those foods is bread, and the past 20years brown bread (Whole Wheat). Now I find that I need to stop eating bread as much as I have been eating it. I know that I must eat a lot less of it, but how do I turn my eating around that much? Would appreciate any help or suggestions you can make for me. I realize I must commit to the need to curtale my carbohighdrates for the betterment of my health, not to mention control my sugar count. How do I think differently so I am not grabbing for the carbs? Babbs