There are many tasty zero-carb snacks that you can enjoy, and these snacks also have the advantage of satisfying your hunger without adding inches to your waistline. Read on to find out exactly what carbs are, and the best zero-carb snacks to choose from.
What Are Carbs?
Carbohydrates (carbs) are a type of macronutrient and calorie source. “Carbohydrates are the body’s primary and preferred source of energy and are necessary for certain organs to function,” Kristin Gillespie, MS, RD, LD, CNSC, nutrition advisor for Exercisewithstyle.com, explains. Carbs are divided into two main categories: Complex carbs, which include whole grains, fiber, and starches and simple carbs, which include simple, refined sugars. “Simple carbohydrates are rapidly digested and absorbed, resulting in dramatic fluctuations in blood sugar and energy levels,” says Gillespie. “Complex carbs, however, are more slowly metabolized, resulting in a more stable release of energy.” So, what counts as a no carb snack or food? A no carb snack will provide virtually zero grams of carbohydrates. “This means the calories are coming from either fat and/or protein instead of carbohydrates,” Holly Klamer, MS, RDN, explains. “A no-carb snack, by default, eliminates grains, legumes, fruits and some vegetables.”
Zero Carb Snacks
Cheese
Opt for skim cheeses if you’re looking for both a low-carb and low-fat option. “This no-carb snack is healthy because it provides calcium and filling protein,” says Diana Gariglio-Clelland, RD for NextLuxury.com. “If you’re worried about your saturated fat intake, opt for part-skim mozzarella or low-fat cottage cheese.”
Cheese crisps
If you don’t enjoy cheese on its own, try dehydrated cheese! “It’s virtually carb-free and a portable, high protein snack option,” Klamer explains. “It is also a good source of calcium.”
Celery and canned salmon
Celery is primarily water and fiber and is very low in carbs.“Eating a high-fiber diet can help make you feel full and even lower cholesterol,” Gariglio-Clelland states. “Topping celery with salmon provides heart-healthy fats and omega-3 fatty acids which can help lower blood fat levels and reduce inflammation.”
Turkey and cheese roll-ups
This quick and easy-filling snack provides high-quality protein that can help boost satiety and help promote muscle growth. “Protein-rich snacks don’t raise blood sugar levels, which is a good thing for people with blood sugar issues like prediabetes and insulin resistance,” Gariglio-Clelland explains.
Hard-boiled eggs
Not only great for breakfast, keeping hard-boiled eggs in the fridge is great for a grab-and-go snack. “This can be a good snack as it provides a balance of fat and protein,” says Klamer. “Eggs are also a good source of vitamin A, B vitamins, vitamin D, iron, antioxidants and choline.”
Chicken and mustard lettuce roll-ups
Skip the flour tortillas and opt for lettuce as a wrap. Make it filling by using lean meat as the base. “Chicken and other meats are some of the best sources of vitamin B12, which helps make red blood cells, helping to prevent anemia,” Gariglio-Clelland explains. “Simply toss chicken breast chunks with mustard and roll them up in a romaine lettuce leaf.”
Roasted paneer, tofu or tempeh
If you’re vegetarian or vegan, try a lettuce wrap with a filling of paneer, tofu or tempeh. “Paneer is rich in protein and calcium. Protein acts as body-building food. Tempeh and tofu are both nutritious. Tempeh provides more protein, fiber, iron and potassium per serving, while tofu contains more calcium and is lower in calories and calcium helps in maintaining bone, teeth and muscle health,” Agrawal explains.
Handful of pecans
Nuts are a great, portable snack that can help leave you feeling satisfied long after eating. “They’re a good source of many nutrients including fiber, antioxidants, vitamins and minerals," Klamer states. “To keep them carb-free, choose nuts that are plain or are not coated in any sugar-based coating.”
Beef or turkey jerky
If you’re counting your carbs, you’ll want to stock up on some beef or turkey sticks.“Jerky is a good protein source on the go for a snack, but it can also be a higher source of sodium,” Klamer explains. “Therefore, check labels and portion size to avoid overdoing the sodium.”
Celery and nut butter
This is a classic, easy-to-make low-carb snack. And adding the nut butter to the celery gives it some substance. “Make sure the nut butter you use does not have added sugar. The celery and nut butter combo provides a good source of fiber and heart-healthy fats for a filling snack,” says Klamer.
Dried seaweed
“Dried seaweed is incredibly nutritious; it is low in calories and carbs, but rich in protein, fiber, magnesium and vitamin K,” Gillespie explains. Pro tip: Dried seaweed can be eaten alone or paired with other no-carb snack items like eggs or string cheese.
Lentil or legume-based salads and patties
Plant-based foods like lentils and legumes are an excellent snack option if you’re watching your carb intake.“Lentils and legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium” says Vasundhara Agrawal, nutritionist. “They also contain beneficial fats and soluble and insoluble fiber.” Next, read about 98 low carb foods that still taste great
Sources
Kristin Gillespie, MS, RD, LD, CNSC, nutrition advisor for comHolly Klamer, MS, RDNDiana Gariglio-Clelland, Registered Dietitian for NextLuxury.comVasundhara Agrawal, nutritionist
