Dangerously moreish Togarashi Cashews
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LOW CARB SNACK IDEAS
Don’t Snack!
Apart from the problem of stopping once you get started, there’s actually an even stronger reason to avoid snacking if your blood sugar control isn’t the best. Our bodies start producing insulin when we think about eating. Before any food crosses our lips. And whenever there’s insulin around, our bodies are in ‘storage’ mode so we can’t actually burn any of the energy we have already stored.
So the less times you’re thinking about food and the less times you’re eating, the more time you have to be burning your fuel stores. So less snacking = less love handles!
Tea or Coffee or Water
There are many reasons we can feel compelled to snack that have nothing to do with hunger. Stress, boredom, tiredness are all times when our brains can feel like they need a break and trigger us to think about food to give that little bit of a breather. So while I usually don’t snack on food between meals, I’m a huge fan of drinking throughout the day. And since I’m not working in the wine industry any more, my beverages of choice are black coffee, white tea, herbal tea and water.
Nuts
When I really do need some food between meals, nuts are my favourite go-to. They’re super tasty and there are so many to choose from that I never get bored. Macadamias are the best from a low carb/high fat perspective but I also keep brazil nuts, almonds, cashews, peanuts (not technically nuts but I’m not worried about that), pecans, walnuts, pistachios and pine nuts in the house. And for special occasions and treats I like to flavour my roast nuts like these dangerously moreish Smoked Paprika & Rosemary Almonds.
Olives
For snacking it’s hard to go past a good marinated olive. All olives are great but my favourites are the big green Sicilian olives or the tiny black ligurian ones. My Irishman is a fan of the classic kalamata.
Nut Butters & Tahini
We LOVE peanut butter in our house. I happily give my boys (and myself) big scoops straight off the spoon. But from time to time we also have other nuts butters around like almond butter or cashew. Remember to check the ingredient list and avoid any added sugars or crappy vegetable oils…. All you need are nuts and salt. I’m also happy eating tahini from a spoon but it’s not for everyone!
Pate
I’m not a fan of the whole ‘superfood’ concept, but if I was, liver would be my super food numero uno! I find pate the most approachable and really delicious format.
It’s especially rich in iron so if you tend to get tired a lot, eating some pate might be the best thing for you to snack on. Occasionally I make my own but generally I buy a commercial one and either have it with my eggs, or some seed crackers, or straight off the spoon.
Coconut Oil
If you’re craving something sweet at the end of a meal, a teaspoon (or two) of coconut oil can be just the thing to satisfy. Sometimes I even live ‘dangerously’ and mix mine with a few teaspoons of peanut butter.
Cheese
When I was studying food science, I did my honours thesis on the bacterial populations of Blue Vein and Camembert cheese. But really it was just my plan to get access to free cheese. Yum! There are so many amazing cheeses out there and they’re all a brilliant low carb high fat snack OR replacement for dessert as long as you forget the crackers.
Yoghurt
I make my own yoghurt and it’s one of my favourite sources of probiotics. There are plenty of great commercial yoghurts, just make sure you avoid the fruit and sugar laden traps. Look for ‘natural’ or ‘Greek style’ yoghurt with the highest fat content you can find. And make sure you check the ingredient list so that there isn’t any sugar, honey or other source of carbs you just don’t need. There are some decent dairy-free yoghurts out there these days which tend to be even lower carb. I’ve found some good coconut yoghurt. Or you could try making my cashew yoghurt.
Charcuterie
I love the word charcuterie which is a French term for salami, prosciutto, terrines and all those lovely types of food. I’ve often grabbed a few slices of salami or prosciutto from the deli when I’m out and about but I try not to snack on these more than once a month or so because they generally contain nitrites (also called ‘curing salts) which can be carcinogenic.
Fruit
Generally I avoid fruit because I’d rather skip the sugar and get my vitamins and minerals from vegetables. But if you really really must have something sweet and coconut oil isn’t going to do it for you, fruit is your next best choice. Berries and stone fruit like peaches, plums and nectarines tend to be the lowest carb options. Serve with a generous dollop of cream to make sure you’re getting enough fat! Actually now that I’m more aware of the carbs in my diet, fresh or roast fruit with lashings of double cream is one of my favourite Saturday night indulgences (well that and dark chocolate!).
Toast with Butter or Avocado
What?! Bread is going to help my blood sugar? The thing is you need to find the right kind of bread to toast! Of course white processed bread isn’t going to do any favours for your insulin and blood sugar levels. And even ‘healthy’ sounding whole grain breads or traditional sourdoughs are problematic if like me, your blood sugar control isn’t great. But there’s always another option! Try my Low Carb Almond Bread in the toaster next time you get a craving. So good (they even satisfy my toast-loving Irishman).
Kale Chips
Commercial ones tend to be expensive but it’s amazing how satisfying a good kale chips can be. Occasionally I make my own, they’re not hard and they don’t take long. Plus it’s the only way I’m getting my 3-year-old to even consider putting kale anywhere near his mouth! I need to make more kale chips.
Seed Crackers
After years of being happy eating my cheese without crackers, I decided to try my hand at developing a low carb high fat salty snack. These crackers are a total favourite in our house. My husband, who is Irish, even said he was happy to eat them instead of potato crisps – very high praise!
Hummus and Veggies
While regular hummus made with chickpeas isn’t too bad from a carb perspective, this Roast Cauliflower Hummus brings it into Low Carb territory and tastes super delicious! And my latest favorite is this Almond Hummus which only takes a few minutes to make.
Apple & Nut Butter
Not super low carb but still a better choice than something heavily processed. You can always go with celery if you prefer.
Seeds & Yoghurt
Since I started having an official afternoon tea of yoghurt (or cottage cheese) with seeds it’s been super easy to break my bad habit of snacking when I’m preparing dinner. Recipe here.
Eggs
Like these Flavour Bomb Egg Snacks
General Tips for Snacking
Now that you have a heap of tasty snack ideas, here are a few general tips I try and follow.
Serve before eating
It can be easy to eat too much at snack time so I try to serve out what I’m going to eat into a little bowl. I then put the container away before starting to eat. Sometimes I go back for more but usually it’s enough of a ‘pause point’ to help me stop.
Make it official
I also try to sit down and make my snack a proper occasion. No multitasking with my phone or books or other screens. This helps me enjoy the snack more and avoid continual grazing.
Use the ‘I’ll have it later’ trick
When I think I’ve had enough but my ‘hunger tiger’ still wants more, I tell myself I can have more if I still feel like it in 10 minutes. Mostly the time goes by and I’ve moved on without giving more food a second thought. But occasionally if I still feel like eating, I’ll allow myself the extra.
ACTIVITY
Review Your Snacking Strategy.
Are you going to include snacks? If yes, choose 1-2 snacks from the list above to have on hand.
Cheers,
Jules x
ps. I’m really looking forward to hearing your thoughts on snacking! You can share share your favourites in the comments below.
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IMPORTANT NOTE: The Low Carb Love 28-Day Program is where I share my personal journey of managing my blood sugar eating (mostly) Low Carb. I am not a doctor and this information is not intended as specific advice. Please discuss with your doctor or dietician before changing your food intake. Especially if you’re on medication or have any special medical concerns.
