Yes, but the new Free Plan only allows you to use native Glide Tables. External data sources, including Google Sheets, are not supported.
With the new plans, updates are only counted with external data sources, some integrations, and API calls. As the new Free Plan doesn’t provide access to anything that would consume updates, then updates do not apply to Free Plans.
This doesn’t sound right, quite possibly something got messed up when you switched from the old Legacy Starter Plan to the new Free Plan. Can you please show us a screen shot of your Usage tab?
The best advice I can give is to study the new plans and pick the one that best meets your needs. I’m guessing that maybe the Maker Plan might be the right one, but you need to be aware of and understand the restrictions around users on that plan - unlimited personal users.