Low carb snacks should be high in protein and fiber.LauriPatterson/ Getty Images
If you're looking to cut down on carbs, aim for foods high in protein and healthy fats.
Snacks like tapenade, cheese, guacamole, jerky, and hummus are great options.
Avoid foods high in sugar and unhealthy fats like sweets and fast food.
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When reaching for a low-carb snack, it's best to opt for something containing protein, healthy fats, and/or fiber, says Eleana Kaidanian, RD, a registered dietitian with her own practice.
These nutrients take your body longer to digest, which means you're left feeling satisfied for longer than if you snacked on refined carbs, low fiber foods, or simple sugars.
Related Article Module: How to count carbs for weight loss, according to registered dietitians
Moreover, if you happen to have diabetes or prediabetes, a low-carb snack can help tie you over until mealtime without causing a rapid spike and crash in your blood sugar levels, says Kaidanian.
Guacamole is a great low-carb snack that offers heart healthy fats, fiber, vitamin E, vitamin K, and potassium. Kaidanian recommends making your own if possible, or picking up a single serve pack if you're on the go. You can pair it with celery, bell peppers, or carrots.
2. Seed mix
Thirty grams of pumpkin, sunflower, and hemp seed mix contains:
Calories: 175
Carbs: 5 grams
Protein: 7 grams
Seeds are a rich source of protein and healthy fats so the next time you're feeling peckish, you can munch on a seed mix. Sunflower, pumpkin, sesame, flax, and hemp seeds are a few of the seeds you can toss together. This is a great alternative to trail mix, which can contain high levels of sugar. For an extra boost, roast the seeds lightly to enhance their flavor. Note: seeds are calorie-dense so pay attention to serving sizes.
While peppers and cream cheese are a popular combination, Kaidanian recommends using part-skim ricotta cheese instead, to boost the calcium and protein content of your snack and reduce the amount of saturated fat.
Eggs and sausage make for a high-protein, low-carb snack that you can whip up in no time. Kaidanian recommends opting for free-range omega-3 eggs as they have more nutritious yolks.
Olives offer healthy fats and make a great snack, says Kaidanian. You can snack on a handful of mixed olives or try olive tapenade. Kaidanian recommends sticking to smaller portions as olives can be high in sodium and calories.You can pair tapenade with cut up vegetables like cucumbers, carrots, and bell peppers.
A caprese salad, made with tomatoes, mozzarella cheese, and a vinaigrette dressing can offer both protein and calcium. Just slice some tomatoes and some fresh part-skim mozzarella cheese, add a dash of salt and pepper, drizzle a little olive oil and balsamic vinegar on top, and you're good to go.
Seaweed can make for a nutritious snack, since these greens are loaded with nutrients like iodine, calcium, iron, potassium, phosphorus, and folate. Kaidanian recommends opting for varieties that don't have a lot of added sodium and oil.
Jerky is a low-carb, high-protein food that is non-perishable, so it's a good option if you're traveling, says Kaidanian. She recommends opting for jerky made from wild salmon or grass-fed beef and being mindful of the sodium content.
Hummus can make snacktime more interesting because there are so many varieties to choose from and you can pair it with several different veggies, says Kaidanian. Olives and other pickled vegetables, like peppers, carrots, and beets go great with hummus.
Zucchini noodles are a low-calorie and low-carb snack. Kaidanian recommends spiralizing the zucchinis with the peel on, for added fiber. You can toss the noodles in olive oil and add garlic and fresh or dried herbs to season them. You can eat the noodles either cooked or raw, depending on your preference.
Other low-carb snacks to try:
Charcuterie (cheese and deli meats)
Lettuce and cold cut wraps
Smoked salmon on cucumber boats with cream cheese
Nut butter energy bites
Nuts and berries
Baked kale or zucchini chips with low-carb yogurt dip
Grilled shrimp skewers
Shirataki noodles
Goat cheese with pistachios
Chicken/tuna salad
Insider's takeaway
While many snacks involve refined carbs, you have several options if you're looking for a low-carb snack.
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Related Article Module: How to count carbs for weight loss, according to registered dietitians
Low-carb snacks can help you control sugar levels if you have diabetes or prediabetes. However, carbs are a vital nutrient so Kaidanian doesn't recommend eliminating them entirely, or even following a restrictive low-carb diet for that matter.
Instead, she suggests opting for healthier sources of carbs that offer fiber, being mindful of your carb consumption, regulating your portion sizes, and distributing your carb intake over the day.
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