The word “carb” is often used to describe foods that contain sugars and starches. However, these are not the only carbohydrates to consider when choosing a snack. You should also pay attention to the amount of fat, protein, and fiber in a food as well as its carbohydrate content. Low carb snacks are those that contain a very small amount of carbohydrates (usually less than 1 gram per serving) and are high in other nutrients such as protein, fat, and fiber. These snacks will help keep you full and satisfied between meals.
Most Americans snack throughout the day, consuming more than 22% of their daily calories from snack foods. Some of these snack foods are healthy, but some are not. For example, snacks that are high in sugar, fat, and calories may make it difficult to lose weight and may lead to overeating. Therefore, it is important to select low carb snacks that are also nutritious and filling.
Fruits and non-starchy vegetables are a good choice for low carb snacks. Berries and cantaloupe are fruits that have low amounts of carbs. They are sweet and tasty and provide a variety of nutrients including vitamin C and potassium. In addition, these fruits are very high in fiber, which can help you feel full and prevent overeating.
Other nutritious low-carb snacks include yogurt and protein bars. Choose plain, non-fat yogurt rather than flavored versions, which are often high in added sugars. A six-ounce cup of plain yogurt has about five grams of carbs and 10 grams of protein. You can add fruit or nuts to your yogurt for a healthy and delicious snack.
Many dairy foods are naturally low in carbs. You can choose from plain, low-fat or whole milk cottage cheese, as well as Greek yogurt. However, it’s important to check the nutrition facts label on dairy products because some may contain additional ingredients that affect the carbohydrate count.
Nuts and seeds are another great low-carb snack. These foods are high in protein and hunger-busting fats, but be careful not to overeat them because they can be high in calories as well. For example, a tablespoon of no-sugar dried cherries contains only four grams of carbs and has a sweetness similar to that of other fruits.
Aside from being delicious, eggs are an excellent source of protein and are also relatively low in carbs. Scrambled eggs are easy to transport and can be eaten at work or on the go. They also contain B vitamins and choline, which is an essential nutrient for brain health.
Deli turkey and chicken are both low-carb options. You can use these meats as sandwich fillings, or you can wrap an ounce of deli turkey in lettuce with mustard for a light and crisp snack. You can also enjoy a bowl of chicken or turkey soup, a cup of yogurt topped with shredded chicken, or a plate of sashimi.
Processed meats such as bologna, pepperoni, and salami are higher in carbs than sliced, deli turkey or grilled chicken. You should also avoid these foods if you are trying to limit your carbohydrate intake.