The index is based on a scale of 1 to 100. Some studies have shown that diets high in foods that have a low glycemic index improve blood sugar, cholesterol, and triglyceride levels and may even reduce the risk for kidney disease. You have to weigh and measure your portions to know how much carbohydrates are in a serving. You will need measuring tools and a scale to be able to accurately count carbs. The measuring tools are for measuring the volume of foods such as cereal, rice, noodles, soups, mixed dishes, vegatables ,some fruits, and beverages.
Scales are for measuring the weight of foods such as fruits, breads, backed goods, and meats.
Some foods can be figured either by volume or by weight, and some food labels often give one or the other or both. Practice is the key to success. Recheck your measureing at least once a week to be sure your guesses are correct. As you get used to the portion sizes, it will get easier for you to estimate and you won't have to measure everything as often. A free food is any food or drink that contains less than 20 calories and 5 grams or less of carbohydrate per serving.