Free Food Lists for Diabetics

Where Can You Find Free Food Lists for Diabetics?

In the context of diabetes, the word “free food” pertains to food that contains less than twenty calories and five grams of carbohydrates per serving. These foods are given to a diabetic as an alternative to a diet full of calories and carbohydrates. Free food lists for diabetics are usually compiled and handed out by a qualified physician or doctor, but nowadays a lot of free food lists for diabetics are floating around on the Internet. Sometimes these free food lists for diabetics are just part of a diabetic exchange list, which is a large listing of foods that have similar amounts of protein, calories, carbs and fat. Each entry in the exchange list can be used as an alternative to the rest because they have the same or similar amount of value.

Diabetes Food Exchange List

Exchange lists are usually made by dieticians to help mothers decide what to feed their children, but diabetics more frequently use them to create a diet that suits their own needs.

A food exchange list contains the following categories:

Carbohydrates category – this category contains the starch list, which has an estimated 15g of carbohydrates, 3 grams of protein1 or less grams of fat, and 80 calories. Next is the fruit list, which contains fruit entries that have about 60 calories and 15 grams of carbohydrates. Next is the Milk List, with entries that contain 12 grams of carbohydrate and 8 grams of protein. The milk list is further divided into three categories: Fat free (3 or less grams of fat), Reduced Fat (5g of fat) and Whole Milk (8g of fat).

The next subcategory of the Starch group is the vegetable list, with vegetable entries that have no fat, 5 grams of carbohydrates, 2 grams of protein, and 25 calories. Most entries in the vegetable list can fit in a half-cup of cooked or raw vegetables. The final subcategory is the Other Carbohydrates List, which contain 15 grams of carbohydrates.

The next category is the Meat and Meat Substitute Group, which is divided into four subcategories: Very Lean Meat, Lean Meat, Medium Fat Meat and High Fat Meats. Diabetics are warned to only choose entries from the more lean and medium fat meat category. High fat meats are to be avoided.

Foods from the Very Lean Meat subcategory contain only 7 grams of protein, 35 calories, and 1 or less gram of fat. The Lean Meat Group on the other hand contains 3 grams of fat, 7 grams of protein, and 75 calories. The medium fat group includes foods that have 5 grams of fat, 7 grams of protein, and 75 calories. The Last subcategory, High Fat Foods, contain 8 grams of fat, 100 calories and 7 grams of protein.

The Next Category is the Fat Group, which lists food with 45 calories and 5 grams of fat.

The Last Category is the Free Foods, which sometimes includes a serving size listing. This is the most useful category for diabetics as they usually contain alternatives for foods that are high in sugar.