13 Low-Carb Snacks

This post was written with Consensus AI Academic Search Engine. When it comes to maintaining a healthy diet, especially for those managing conditions like diabetes or aiming for weight loss, low-carb snacks can be a great option. Here are 13 low-carb snacks backed by scientific research that can help you stay on track with your health goals.

1. Hard-Boiled Eggs

A low-carbohydrate, protein-rich bedtime snack like hard-boiled eggs can significantly reduce fasting plasma glucose levels in people with type 2 diabetes. This snack also improves markers of insulin sensitivity compared to high-carbohydrate snacks1.

2. Nuts

Nuts, particularly those high in protein, can suppress glycemia and decrease the glycemic response to co-ingested carbohydrates. This makes them an excellent snack for those at risk of diabetes7.

3. Carob Snacks

Carob-containing snacks have a low glycemic index and can increase satiety, lower energy intake at meals, and decrease post-meal glycemic response. This makes them a great alternative to high-GI snacks like chocolate cookies3.

4. Peanuts

Consuming peanuts as a nighttime snack does not significantly affect fasting plasma glucose compared to lower-fat, higher-carbohydrate snacks. However, peanuts can improve certain dietary quality scores, making them a nutritious option4.

5. Dark Chocolate

Including a daily dark chocolate snack in a reduced-calorie diet can promote weight loss and improve body composition in overweight and obese women. This allows for a satisfying treat without compromising weight loss goals5.

6. Cheese

Cheese, especially when paired with low-carb options like nuts or vegetables, can be a satisfying and low-carb snack that helps maintain stable blood sugar levels.

7. Greek Yogurt

Opt for plain Greek yogurt, which is low in carbohydrates and high in protein. It can be paired with nuts or seeds for added crunch and nutrition.

8. Avocado

Avocado is a nutrient-dense, low-carb snack that provides healthy fats and fiber, helping to keep you full and satisfied.

9. Snack Chips Rich in PUFA

Snack chips fried in corn oil, which are rich in polyunsaturated fatty acids (PUFAs) and low in saturated and trans fats, can improve lipid profiles and reduce cardiovascular disease risk factors2.

10. Vegetables with Hummus

Non-starchy vegetables like bell peppers, cucumbers, and celery paired with hummus make for a low-carb, nutrient-rich snack.

11. Cottage Cheese

Cottage cheese is low in carbohydrates and high in protein, making it a great snack option. Pair it with a few berries for added flavor without a significant carb load.

12. Olives

Olives are low in carbohydrates and high in healthy fats, making them a perfect snack for those following a low-carb diet.

13. Beef Jerky

Opt for low-sugar, high-protein beef jerky as a convenient and satisfying low-carb snack.

Incorporating these low-carb snacks into your diet can help manage blood sugar levels, promote satiety, and support overall health. Always consider individual dietary needs and consult with a healthcare provider for personalized advice.