Here is my list of what can be considered “free foods”.
A Free Food contains 5 or less grams of carbohydrate and Is less than 25 calories per serving. If you know the item has the maximum of 5 grams of carbohydrate, it would be best to limit to one serving at a time.
Vegetables:
Artichoke
Artichoke Hearts
Asparagus
Bean Sprouts
Beets
Broccoli
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Green Beans
Greens (collard, kale, mustard, turnip)
Kohlrabi
Leeks
Lettuce
Mushrooms
Okra
Onions
Pea Pods
Peppers (all varieties)
Radishes
Salad Greens (endive, lettuce, escarole, romaine)
Sauerkraut (only if not being treated for high blood pressure or watching sodium)
Spinach
Tomato
Tomato Juice, Sauce, Paste (try to find no salt added)
Vegetable Juice Cocktail (try to find no salt added)
Turnips
Water Chestnuts
Watercress
Yellow Squash (summer or crook neck)
Zucchini
Condiments:
Ketchup – 1 tablespoon
Salsa – ¼ cup
Taco Sauce – 1 tablespoon
BBQ Sauce – 1 tablespoon
Lite Soy Sauce – 2 teaspoons
Mustard
Horseradish
Vinegar
Lemon Juice
Lime Juice
Hot Sauce
Spices and Flavorings:
Butter Buds
Pimento
Mrs. Dash
Garlic
Garlic Powder
Onion powder
Pepper
Liquid Smoke
Wine, for cooking
Herbs
Spices
Vanilla and other flavorings
Sugar Substitues:
Saccharin (Sweet ‘n Low, Sugar Twin)
Aspartame (Equal)
Sucralose (Splenda)
Acesulfame K (Sweet One)
Drinks:
Coffee
Tea, hot or cold
Diet Soft Drinks
Diet Soft Drink Mixes
Sugar Free Flavored Waters
Club Soda
Tonic Water
Sweets:
Sugar Free Gelatin
Unflavored Gelatin
Gum, Sugar Free
Candy, Hard Type, Sugar Free – 1 piece
Syrup, Sugar Free – 2 tablespoons
Jelly, Sugar Free – 2 teaspoons
Whipped Toppings, Light or Fat Free – 2 tablespoons
Whipped Toppings, Regular – 1 tablespoon
Cocoa Powder, Unsweetened – 1 tablespoon
Fats:
Cream Cheese, Fat Free – 1 tablespoon
Nondairy Liquid Creamer – 1 tablespoon
Nondairy Powder Creamer – 2 teaspoons
Mayonnaise, Fat Free – 1 tablespoon
Mayonnaise, Reduced Fat – 1 teaspoon
Margarine, Fat Free Soft Spread – 4 tablespoons
Margarine, Reduced Fat – 1 teaspoon
Italian Dressing, Fat Free – 2 tablespoons
Other Salad Dressings, Fat Free or Low Fat – 1 tablespoon
Sour Cream, Fat Free or Reduced Fat – 1 tablespoon
Nonstick Cooking Spray
