Definition

• In general, a food that has 5 grams of carbohydrates or less per serving qualifies as a "free food." Monitoring a serving size is important, because depending on the number of carbohydrates per serving, a free food can become a food that impacts your blood sugar level. Foods that are less than 20 calories per serving can be considered free foods. Tomatoes, olives, mushrooms and sweet red peppers -- all staples in a Mediterranean diet -- are also free foods.
  
  

Vegetables

• In addition to lowering blood pressure, reducing the risk of some cancers and promoting overall health, many vegetables are considered free foods. Broccoli, cucumbers, endive, parsley and scallions are all examples of dark green vegetables that help the body maintain balanced blood sugar levels. Eggplant, high on the free food scale, can be cooked in a variety of ways as a meat-free main dish.
  
  

Dairy

• Cheese (e.g., cheddar, Swiss, cottage), eggs and milk are all dairy sources that qualify as free foods. Dairy products offer low levels of carbohydrates compared to other foods, aid in losing weight and provide calcium, but can also be high in fat. Also, dairy sources may be treated with antibiotics or steroids during the production process. Carefully selecting dairy products (e.g., free range eggs, non-fat milk) will ensure that the free food value of dairy is not overshadowed by its other attributes.
  
  

Warning

• If you are hypoglycemic, a diet rich in free foods may not be right for you; consult with a doctor before starting one. Hypoglycemics have low blood sugar levels and if their bodies are not supplied with enough carbohydrates, they can suffer a range of symptoms ranging from weakness and dizziness to life-threatening symptoms such as seizures or coma.