Free Foods in a Diabetic Diet

Even though there are free foods on a diabetic diet it doesnít mean that you donít have to
pay for them.  What it does mean is you can eat them freely without considering them an
exchange or counting them as carbohydrates.  These are the kinds of foods that you are
going to want around the house in abundance for times when you are hungry and meal
time is still too far away to eat.

Free foods have little to no effect on blood sugars and that is why they can be eaten in
without counting them as part of a meal.  Your diabetes educator or dietician will provide
you with a complete list but here are a few items that are normally considered free foods:

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• Water and other water-based drinks (such as coffee and tea) that are sugar-free.
• Bouillon (beef or chicken broth).
• Sugar-free gelatin (flavored or not).
• Pickles.
• Cream Cheese.
• Unsweetened cocoa powder.
• Rhubarb.
• Cranberries.
• Salsa.

Many condiments are considered free foods too.  When you are planning a snack or a
meal add some of the free foods such as salsa or cream cheese for variety or extra flavor.

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Depending on your dietician, he or she may consider most vegetables as part of the free foods group too.  Vegetables that do not qualify include potatoes, corn, peas, and carrots as they are considered starchy and have higher carbohydrate content.  If your dietician does allow you to have vegetables in between meals, make sure to clarify the kinds you can have and if there is a certain amount you should have.


A diabetic diet can feel restrictive at times.  It is nice to have some items that you can
have whenever you want without having to account for them in one way or another.

Good Carbohydrates and Bad Carbohydrates

A lot of diabetic diets and diabetic meal planning center around carbohydrate intake ñ the
amount you can have and when you should have them.  This is because they play such a
crucial role in managing blood sugars.  Too many carbohydrates or the wrong kind can
cause high blood sugars.  Not enough carbohydrates can cause low blood sugars or
hypoglycemia.

It is recommended that carbohydrates make up about 40% of your daily calories, but not
all carbohydrates are created equal.  You also need to pay attention to fat and sugar
content.

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Here are some carbohydrate choices that should be made frequently:

• Whole grain cereals.
• Whole wheat breads and rolls.
• Brown rice.
• Whole wheat crackers.
• Raw or lightly steamed fruits and vegetables.
• Whole wheat pita pockets or wraps.

Carbohydrate choices that should be made less often:

• Potato chips.
• White bread.
• White rice.
• Other foods that have been processed.
• Cookies.
• Easy to eat snacks.

Carbohydrates are an essential part of every diet but make sure you are including the
right kinds in yours.  Good carbohydrates will fill you up and not create a sudden spike in
your blood sugars.  Bad carbohydrates are usually over-processed, create high blood
sugars, create obesity and are high in sodium.

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As carbohydrates are going to make up almost half of your daily food choices it is
important to fill you body with high-quality choices.  Choose ones that will give you
energy and not cause you to gain weight.  The less processed or refined a carbohydrate is
the better it is going to be for you.  Even when baking, choose unbleached whole grain
flour.  It doesnít make a big difference in taste but it does in the quality of carbohydrate it
creates.  Try whole grain flour in pancakes, cookies and cakes.

Reading Food Labels

On all packaged food that you buy, there is a food label that includes important
information to a diabetic.  You need to learn how to read them properly and know what
the different numbers and percentages mean to you and your diabetic diet.  Below is an
overview of the basic information you need to know about food labels.

Whether you are counting carbohydrates, are following the exchange diet, or you are on
the Therapeutic Lifestyle Changes (TLC) diet you can increase your chances for success
by reading your food labels and understanding what they mean.

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The ingredient list is a good place to start before looking at the numbers in the food label.  Where is sugar on the ingredient list? The closer it is to the beginning of the list the more of it is present in the food.  That goes the same for all ingredients; manufacturers list the ingredients in order of the amount that is in the product.  If there are things in your food that do not work well for your blood sugar on the list it should be avoided or eaten in moderation.

Look at the serving size and compare that to the number of carbohydrates is in a serving. Most servings of carbohydrates for a diabetic are 15 grams.  If one serving is higher than 15 grams you will have to eat less than the suggested serving size to stay on track with your meal plan.

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Sugar-free foods may grab your attention as something safe and yummy to add to your
shopping cart.  But look at the carbohydrate count first.  Most foods that are made sugar-
free using artificial sweeteners and sugar substitutes have higher carbohydrate counts.

Check the fat content too, look for a low percent of your daily intake and ideally it will be
monounsaturated as opposed to polyunsaturated or saturated fats.

High-Fat Foods and the Affect on Blood Sugars

All diets should use fat in moderation as it can lead to an unhealthy body weight and heart disease. For a diabetic, controlling fat intake is important for the previous reason in addition to the negative effect it can have on blood sugars.  Fats can be put into many different categories ñ healthy, non-healthy, saturated, non-saturated, trans-fat, and more.  But the bottom line with any of kind of fat is to enjoy in moderation.

When you eat food that is high in fat (for instance a cheeseburger), your short-term blood glucose reading may come back as fine.  But since fat acts much like protein and it slows down the digestion of carbohydrates you may notice a higher than normal blood sugar many hours later.  It is hard to plan for such a spike because it is quite delayed compared to other foods that are eaten that raise blood sugar.

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The best advice is to choose natural, healthy, unsaturated fats and oils whenever possible.  You can do this by reading your food labels carefully as the different kinds of fats are listed on most food labels.  Excessive fat intake will also cause you to gain weight and that is another way blood sugars can spiral out of control.  Extra body weight that you carry around is taxing on your systems and will affect how your body uses and needs insulin.

Healthy fat choices include:

• Avocado, oil or the fruit itself.
• Sesame, olive, or canola oil.
• Black or green olives.
• Peanuts and peanut butter (this doubles as a protein choice).
• Sesame seeds.

Additional fat choices that should be used in moderation:

• Butter or margarine.
• Walnuts.
• Salad dressings.
• Mayonnaise.
• Pumpkin and sunflower seeds.

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If there are any questions about a type of fat and what a serving size should be, contact
your doctor or dietician for more information.

Protein's Effect on Blood Sugar Levels

Much the same as fiber, eating quality protein with your snacks and meals can have a positive effect on your blood sugar levels.  By combining protein and carbohydrates, you will slow the digestions of the carbohydrates in your body.  This slowing down will prevent your blood sugar from spiking as the result of too many carbohydrates in your system.

This does not mean that you should eat more protein than is recommended in one meal.  Doing so can lead to other problems down the road.   But if you are a diabetic, skipping protein in your diet is not a good idea.  For diabetics who are vegetarians or that don't eat a lot of any protein, it is important to find a source that can be consumed on a regular basis.

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There are many other sources of high-quality protein that does not include animal meats. Other protein sources can include:

• Tofu is a source of protein that can be prepared in a variety of ways including dessert tofu.
• Nuts are an excellent source of protein but can be high in fat too.  Read nutrition labels and enjoy in moderation.
• Seeds such as flax, pumpkin, and sunflower can be eaten as a source of protein.
• Beans and other members of the legume family.  There are many ways to prepare beans from chili to cold salads.
• Protein powders are available to sprinkle on cereals or to make into shakes for drinking.
• Fish sources, be aware that large fish contain high levels of mercury and should only be eaten once or twice per week.

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When making protein choices, go for a lean cut whenever possible.  Even though protein has a positive effect on blood sugars excessive fat can cancel out the benefit and turn it into a health risk.  Enjoy high-fat meats or heavily processed meats on rare occasions and eat a wide variety of proteins.

Meal Planning for an Active Diabetic

Physical activity is recommended for any person to stay healthy.  But for a diabetic it now only increases energy levels and can help maintain an ideal body weight it also helps to control blood sugars.  But an active diabetic needs to take extra care and precautions to ensure they are getting enough fuel for their body so their blood sugars do not drop dangerously low and known as hypoglycemia.

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The amount you exercise is going to determine how much you are going to eat on your diabetic meal plan.  The more physically active you are the higher your nutritional requirements and the higher your risk is for developing hypoglycemia.  The best practice when you are just starting out is to monitor your blood sugars before and after working out and during if you feel it is necessary.  It is important to listen to your body and stop if you are feeling light-headed or are experiencing any of the other signs associated with low blood sugar.

Before you work out, have a snack that is going to sustain you for a long period of time without spiking your blood sugar levels.  A granola bar eaten with a handful of nuts is a good choice as it combines a carbohydrate that is high in fiber and a high-quality protein.

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The food that you eat before working out should have a high-fiber content, this will slow down the breaking down the process of the carbohydrates in your system and you will be sustained for a longer period of time.

Drink plenty of fluids (preferably water) when you are working out to stay hydrated.  In case of an emergency, carry glucose tablets with you at all times or some hard candy that will quickly raise your blood sugar.  At other times of the day, eat balanced meals to maintain your energy.

The TLC Diet for Diabetics

The Therapeutic Lifestyle Changes (TLC) diet was developed with more than diabetics in mind.  It is a diet that is recommended to people with high cholesterol, heart or other cardiovascular diseases and those that have been diagnosed with diabetes.

This diet consists of a set of guidelines that provide percentage ranges of what a patient should eat from each food group.

The aim is to provide flexibility in choices while ensuring that the choices made are helpful to the condition that is being treated.  In the beginning, it is a good idea to partner with a dietician to ensure the calculations that you are making are accurate and that you are making the best food choice decisions.

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The TLC diet provides the following eating guidelines:

• The total amount of fat that is eaten in a day should add up to less than 25-35% of the calories that are consumed.
• Of the 25-35% fat intake it should be broken down into the following categories: saturated less than 7%; monounsaturated less than 20%;  polyunsaturated 10%.

• 50-60% of a day's worth of calories should be derived from carbohydrates.
• Eat at least 20-30 grams of high-quality fiber each day.
• The protein consumed should equal 15-20% of the calories for the day.
• Cholesterol should be limited and kept under 200mg per day.

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As the diet is a set of guidelines that do not include the calculations necessary to determine if you are meeting the requirements you should book an appointment with a dietician to understand what you need to do.  Once you have been shown how to make the calculations and have been given a sample meal plan you can use those as a template to create many variations of the TLC diet.  You can also glean much of this information by reading the food labels on packages.