Low-carb snacks: Easy and healthy options for any time of day

We discuss Jenette Restivo’s article, "Low-carb snacks: Easy and healthy options for any time of day," which offers practical guidance for those seeking nutritious, low-carbohydrate snack choices to maintain energy levels and curb hunger between meals.

Understanding Low-Carb Snacking

A low-carb snack is typically defined as containing 5 grams of carbohydrates or less per serving. Opting for such snacks can help prevent the blood sugar spikes and subsequent crashes often associated with high-sugar foods, thereby sustaining energy and reducing overeating at subsequent meals.

Recommended Low-Carb Snack Options

The article suggests several wholesome, minimally processed snacks:

• Berries: One-third cup of blueberries contains approximately 5 grams of carbs, while the same amount of strawberries has under 3 grams.
• Avocado: A quarter of an avocado offers about 4 grams of carbs and is rich in healthy fats.
• Kale Chips: One cup of kale contains less than 1 gram of carbohydrates and is packed with antioxidants.
• Cucumber: Half a cup provides just 3 grams of carbs, making it a refreshing choice.
• Plain Popcorn: Three-quarters of a cup contains approximately 4.5 grams of carbs, offering a satisfying crunch.

High-Protein, Low-Carb Snacks

Incorporating protein into snacks can enhance satiety and support muscle maintenance. Recommended options include:

• Greek Yogurt: Half a cup of nonfat plain Greek yogurt delivers 15 grams of protein and 6 grams of carbs.
• Hard-Boiled Eggs: Half a cup of chopped hard-boiled egg provides 8 grams of protein with less than 1 gram of carbohydrates.
• Cheddar Cheese: A quarter cup offers 6 grams of protein and less than 1 gram of carbs.
• Almonds: A quarter cup of sliced almonds contains 5 grams each of protein and carbohydrates.

Foods and Beverages to Limit

The article advises caution with highly processed snacks like chips, cookies, and granola bars, which often contain refined carbohydrates and added sugars. Additionally, beverages such as sodas, fruit juices, and high-calorie sports drinks can contribute unnecessary carbs and calories. Water is recommended as the optimal beverage choice to accompany snacks.

For more detailed information and additional snack ideas, refer to the full article on Harvard Health Publishing's website.