Snacks

Here are some snacks that have 5g or less carbs.

Vegetables | Meat | Dairy | Nuts | Starches | Others

Vegetables
Eat them with spices, drops of fresh lemons or limes, salad dressing, mayo or olive oil.

  • Cucumber slices
  • Broccoli (raw or slightly cooked)
  • Artichokes leaves
  • Snap peas
  • Pickles
  • Cherry tomatoes
  • Tomatoes with herbs and olive oil

Meat
Choose lean meat that are low in fat. Consider fish too!

  • Sliced sandwich meat.
  • Lettuce wraps with chicken or tuna salad

Dairy
Choose non-fat or low-fat dairies to avoid too many calories.

  • Cheese sticks
  • Baby Bell
  • Cream cheese on celery sticks
  • Ricotta cheese with splenda and vanilla
  • Cottage cheese
  • Cheese rolled with sliced pepperoni, salami or any lunch meat
  • Hard boiled eggs

Nuts
Nuts are rich in carbs, so make sure to limit the amount of them to 1 oz or less. Their high fiber content limits the amount of glucose to produce.

  • Almonds (20)
  • Peanuts (2 tablespoons)
  • Peanut butter (1 tbsp)
  • Pecans (8)
  • Sunflower seeds (2 tablespoons)
  • Walnuts (8)

Starches
Limit quantities and watch for carbs. Choose whole wheat food items rich in fibers (most fibers do not turn into glucose). They can be combined with creamy cheese and lean meat for added energy.

  • Popcorn (1 cup)
  • Whole wheat Goldfish (10 pieces).
  • Whole wheat, fiber-rich crackers (2-4). Some of them are very thin and contain less than 1g of carbs each.

Fruits
Fruit often contain simple sugars that are converted into glucose within minutes. Consume them with proteins and/or fat (such as whip cream or cheese) to slow down their digestion, and choose those with a low or medium glycemic index:

  • Apples
  • Apricots
  • Bananas
  • Blackberries
  • Cantaloupe
  • Cherries
  • Cranberries
  • Grapefruit
  • Guava
  • Kiwis
  • Lemons
  • Limes
  • Oranges
  • Papayas
  • Peaches
  • Plums
  • Raspberries
  • Strawberries with whip cream
  • Tangerines

Limit those fruits which have a high sugar content (glycemic index over 60), or consume them with meals to include their carbs content for the meal bolus.

  • Any dried fruits. Most of them have added sugar (and a lot of it).
  • Blueberries
  • Figs
  • Grapes
  • Mangoes
  • Mulberries
  • Pears
  • Pineapple
  • Pomegranates
  • Prunes
  • Watermelon

Others
Watch for “sugar free” and “no sugar added” food. They are not carbs free; they do contain sugar alcohols, most of which are converted into glucose.

  • Sugar-free Jell-O
 
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