Exchange list: Free foods

Some products in the diabetes exchange system are considered free foods. What counts as free? Any food or drink that has less than 20 calories and 5 grams or less of carbohydrate a serving is a free food.

Enjoy the free foods listed below in any moderate amount as often as you'd like.

Modified with permission from "Choose Your Foods: Exchange Lists for Diabetes," which is the basis of a meal planning system. © 2008 American Diabetes Association and American Dietetic Association. While designed primarily for people who have diabetes and others who must follow special diets, the exchange lists are based on principles of good nutrition that apply to everyone.

Enjoy the free foods listed below up to three times a day in the amounts listed. To prevent a rise in blood sugar, spread these foods out during the day instead of eating them all at once.

Modified with permission from "Choose Your Foods: Exchange Lists for Diabetes," which is the basis of a meal planning system. © 2008 American Diabetes Association and American Dietetic Association. While designed primarily for people who have diabetes and others who must follow special diets, the exchange lists are based on principles of good nutrition that apply to everyone.