Low Carb Snacks

Do you hit a slump mid-afternoon, get "3:30 it is", crave chocolate or a sugary drink to give you more energy?  If so, the sugar spike will affect your insulin levels and you are more likely to retain or put on weight.  To keep away the slump and spikes, and to keep your metabolism on an even keel, you might like to try low carb snacks instead.

What are Low Carb Snacks?

"Low carb" means reduced carbohydrates or low glycemic index (GI).  It is applied to many popular diets and eating plans that advise reducing foods that are high in carbohydrates.  This can include foods high in sugar and starch, and highly processed and refined foods.  There is no one low carb diet, so an awareness of low carb foods will help you  make healthy food choices.

Ideally, a low-carb snack should have some protein, healthy fat, and some fibre.  They should be eaten in-between meals to keep you feeling full, so that you don't get hungry and crave sugary sweets to get you through the day.  They don't need to be very big, just a few mouthfuls.  You might think that is not much, but if you eat three regular meals a day, three additional snacks will ensure you have enough food, your metabolism keeps ticking over at an even pace and you won't eat the wrong (unhealthy) food.

What Can I Eat that is a Low Carb Snack?

The "No White Diet" works as a guide for many people.  You just stop eating food with sugars, white flour (bread, cake, pasta, etc), white rice, and potatoes.. This cuts back on the carbohydrate in your diet, especially the high glycemic index (GI) types.  Keep in mind that not all white foods are unhealthy!

There can be some confusion about low carb eating, as there are many myths around what the term means.  "Low carb" does not mean "no carb."  The type of carbohydrate is important.  Eat less of the high sugar and starch and more of the high fibre and lower sugar types, such as vegetables, fruits and whole grains. Combine these with good fats and protein for a wide variety of low carb snacks.

Suggestions for Low Carb Snacks:

  • Hard boiled eggs
  • Cottage or ricotta cheese (4 tablespoons) with 1/4 cup berries or diced pear
  • Raw nuts (small handful of unsalted) - walnuts, almonds
  • Seeds - sunflower or pumpkin
  • Yoghurt (no sugar) with LSA (or ground flaxseed)
  • Tuna or salmon snack pack with rye bread
  • Beef jerky
  • Shaved deli meats (low fat)
  • Protein shakes and bars (check carbohydrate amount is low)
  • Avocado - spread on whole grain toast
  • Sugar free jelly / jello
  • Apple (½) and small cube of cheese
  • Lettuce cups - meat and salad in lettuce leaves
  • Raw vegetables (cut into sticks) with hummus, bean or Greek yoghurt dip
  • Celery sticks with cheese spread or peanut paste inside
  • Mini meatballs - made from beef, pork or chicken mince with sliced tomato

What Are the Benefits of Low Carb Snacks?

In addition to helping regulate your blood sugar levels, keep cravings for sugar away and help your metabolism ticking over, research has shown over time that there are additional benefits to a low carb diet.  If you eat low carb snacks as part of your eating plan, then you may notice any of the following:

  • weight loss without deliberate calorie reduction
  • increased good (HDL) cholesterol
  • lowered bad (LDL) cholesterol
  • lowered blood insulin levels
  • less muscle lost when exercising and on diet

People on low carb diets have also reported more energy, feeling brighter, even emotions and moods and not feeling tired mid-afternoon.  You may also experience these benefits if you are eating low carb snacks.