"FREE Foods"

Many foods have few carbs in a standard serving. We call these “free foods” since they are essentially free of any serious impact on your blood sugar.

Any food with fewer than 5 grams of available carbohydrate in a 100 gram portion is a “free food.”

You can easily check the carbohydrate composition of any food at the USDA Nutrient Database by CLICKING HERE. 

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

DIETARY FIBER:
Soluble and insoluble fiber (a part of other foods) 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

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

FISH AND MEAT:
All meat and fin fish 0.00
Caviar 4.00
Crab 0.95
Lobster 1.28
Shrimp 0.00

NUTS:
Macademia Nuts 4.83
Pecans 4.26

SWEETENERS:
Aspartame (NutraSweet) 0.001
Saccharin (Sweet’N Low) 0.001
Stevia 0.00
Sucralose (Splenda) 0.001

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