Understanding 0 Carb Snacks
Following a low carb or ketogenic diet often means limiting your carb intake to 20-50 grams per day. To stay within your carb limits, you need to choose snacks wisely. The best options are snacks that are very low in carbs or have no carbs at all, known as "0 carb snacks."
What Does 0 Carb Really Mean?
When a food product claims to have 0 carbs, it simply means there are fewer than 0.5 grams of carbs per serving. Even foods labeled as 0 carb snacks contain a small amount of carbohydrates. However, this negligible amount of carbs allows them to provide the benefits of a true low carb snack.
Benefits of 0 Carb Snacks
Snacks containing 0 or very few carbs offer many benefits such as:
- Keeping blood sugar balanced
- Maintaining ketosis
- Controlling hunger and cravings
- Providing sustained energy
Choosing snacks with little or no carbohydrates is key to sticking to keto macros and getting all the weight loss and health benefits associated with a ketogenic lifestyle.
Best Nutritious 0 Carb Snacks
Nuts and Seeds
Nuts and seeds make for very satisfying 0 carb snacks. Since they are high in protein and healthy fats, they can help curb hunger.
Excellent options include:
- Almonds
- Walnuts
- Pecans
- Macadamia nuts
- Brazil nuts
- Pine nuts
- Pumpkin seeds
- Sunflower seeds
- Sesame seeds
Aim for about 1 ounce as a snack, which provides nearly 5 grams of protein and vitamins and minerals like magnesium, selenium and vitamin E.
Nut Butters
While regular nut butters are higher in carbs, there are many 0 carb nut butter options available too. Look for unsweetened nut butters without extra sugar or fillers added.
Try spreading nut butters on low carb veggies or incorporating them into fat bombs for a tasty treat.
Good zero carb nut butter choices include:
- Almond butter
- Walnut butter
- Macadamia nut butter
- Hazelnut butter
- Coco butter
Cheese
Cheese is very low carb, containing less than 1 gram of carbs per ounce. It’s filled with protein making it great for curbing hunger.
Some good options are:
- Cheddar
- Mozzarella
- Swiss
- Parmesan
- Blue cheese
- Cream cheese
- Goat cheese
Try rolling up sliced cheese or making mini cheese crisps for the perfect portable 0 carb snack.
Best Tasty 0 Carb Snacks
Jerky
Jerky makes for a very convenient high protein snack you can stash in your bag to munch on. There are many 0 carb jerky options available now too.
Look for grass-fed meats free of preservatives, sugar and fillers. Types to consider include:
- Beef jerky
- Salmon jerky
- Turkey jerky
- Pork rinds
Olives
Olives offer a savory, salty snack that can satisfy cravings. They provide healthy monounsaturated fats and are 0 carb.
Varieties like kalamata and green olives have just 1 gram of carb for 10-15 olives.
Pickles
Pickles, including dill pickles, pickled okra and pickled green beans contain almost no digestible carbs or calories.
Just watch out for added sugar in the brine solution.
Seeds
In addition to being nutritious, pumpkin, sunflower and squash seeds are tasty 0 carb snacks with lots of crunch.
Chia seeds and flaxseeds are great too. They provide omega-3 fatty acids that can help reduce inflammation.
Edamame
Edamame contains about 5 grams net carbs per one cup serving. So enjoying it in moderation allows it to be a 0 carb snack.
Offering 10 grams protein per serving, edamame is filling and packs a hefty nutritional punch.
Making Your Own 0 Carb Snacks
You can come up with endless keto snacks ideas to satisfy even the strongest cravings. Using simple whole food ingredients, you can make snacks that perfectly suit your tastes.
Fat Bombs
Fat bombs provide the ultimate sweet or savory low carb treat. These bite-sized snacks are typically made by combining coconut oil or butter with other ingredients like cocoa powder, nut butters and nuts.
The healthy fats keep you full and focused for hours.
Veggies with Dip
Cut up an assortment of your favorite veggies like cucumbers, bell peppers, radishes, celery, broccoli and cauliflower. Then dip them in guacamole, ranch dressing, hummus or nut butter.
Lettuce Wraps
Use lettuce leaves to wrap around all kinds of tasty fillings. Try tuna salad, egg salad, chicken salad or simply turkey and cheese.
Homemade Trail Mix
Make your own satisfying trail mix with nuts, seeds, coconut flakes, nut butter drops and dark chocolate.
Experiment with your favorite ingredients to come up with your perfect 0 carb trail snack on the go.
Tips for Choosing Best 0 Carb Snacks
When evaluating packaged snacks labeled as 0 carb, keep these tips in mind:
Read Labels Carefully
Just because the front advertises 0 carbs does not mean other undesirable ingredients like sugar alcohols weren't added. Read ingredient lists thoroughly.
Avoid Too Good to be True Claims
If it seems too good to be true, it likely is. Products marketed as 0 carb replacements for things like bread, cookies and cereals often use processed ingredients and sweeteners.
Know Your Snack's Net Carbs
Many 0 carb snacks contain some fiber and sugar alcohols that lower digestible carb content. Check the net carb counts, not just the total carbs.
Stick to Whole Food Ingredients
Your safest bet is choosing single ingredient, whole foods for snacking. These provide pure sources of healthy fats, protein and other nutrients.
Sample Daily Menu with 0 Carb Snacks
Planning quick, satisfying snacks that fit your macros is key to sticking with keto. Here's what a day of meals and snacks could look like:
Breakfast
- Scrambled eggs with avocado and bacon
- Bulletproof coffee
Snack
- 1 oz walnuts
Lunch
- Tuna salad lettuce wraps
- Sliced cucumbers
Snack
- Beef stick
- String cheese
Dinner
- Grilled salmon
- Steamed broccoli
- Side salad with olive oil dressing
Snack
- Keto fat bomb
As you can see, sticking to 0 carb snacks makes it easy to stay within 20-50 net grams of carbs for the day.
FAQs
Are nuts allowed on a low carb diet?
Yes, most nuts make great low carb snacks despite having carbs. The amount of fiber and fat they provide offsets most of the carb content, resulting in a low net carb count per serving. Stick to about 1 ounce of nuts as a snack.
Can I have dark chocolate if I'm limiting carbs?
Dark chocolate with a cacao content of at least 70% makes for a great occasional treat. Just watch your portions since chocolate still contains some sugar and carbs that can add up.
Are cheese crisps keto friendly?
Yes, baking bite sized crisps out of cheese results in a crunchy, savory low carb snack. Harder cheeses like cheddar and Parmesan work best. Top them with herbs and spices if desired.
What are some high fat snack ideas?
Olives, avocado, nut butter, seeds, coconut butter or oil, dark chocolate, and of course high fat dairy like cheese make for excellent high fat snacks without the carbs. They provide clean fuel for your brain and muscles.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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