Yes, it’s true – mindful snacking can support your keto journey in ways you may not have considered. However, it’s essential to choose the right keto snacks if you want to reap benefits. The best keto snacks for your health are those made with whole foods and minimal processing.
The keto diet is all about reaching ketosis, and maintaining that state requires commitment.
All it takes is one ill-advised food choice to kick you out of ketosis and set you back on your journey.
That’s why choosing healthy keto snacks is essential. The best keto snacks can give you the fortitude to stay on track.
Some choices are a lot better than others – not all keto snack foods are great for your health. It’s vital to make informed decisions.
Let’s look at how to make smart choices regarding healthy keto snacks.
In this article, we will:
- Explain what a keto snack is
- Discuss whether snacking helps or hurts your keto diet
- Offer guidance on choosing healthy keto snacks
- Provide a list of keto-friendly snack foods
What are keto snacks?
Keto snacks are snack foods that work in harmony with a keto diet. The keto diet is high in fat and low in carbs; this macronutrient ratio helps the body reach a state called ketosis. Your body can burn fat more efficiently in ketosis, so maintaining this state can help you achieve a leaner physique.
With the ketogenic diet, it’s essential to minimize carb consumption. You generally need to consume fewer than 50 carbs per day to stay in ketosis.
It’s crucial to choose keto snacks that can help you stay within that limit. The best keto snack ideas keep you satiated without adding too many carbs to your keto diet.
Do keto snacks help or hurt your diet?
Keto snack foods can support your diet and your health journey in these ways:
- First of all, a tasty keto snack can provide a lift that keeps you focused and energized from one meal to the next. If several hours pass between meals, your glucose levels may drop. Healthy keto snacks can provide an energy boost to keeps you going until your next meal. Snacking in this way can support your diet and make it more sustainable over the long term.
- Also, by keeping you satiated, keto snack foods can curb your appetite. And that may prevent you from overeating at your next meal.
- Finally, keto-approved snacks can help you stay on track with your ketogenic eating plan. When you’re hungry, it’s easy to grab the first food item available, even if it’s not ideal for your diet. Keto-friendly snacks can prevent hunger. In doing so, they can make you less likely to make a rash decision that causes you to stray from the guidelines of your eating plan.
Keep in mind that with snacking, moderation is key. If you snack excessively or consume large portions, it can add unwanted calories to your diet.
So, what’s an ideal portion size for a snack? According to Harvard University’s School of Public Health, limiting each snack to 150-250 calories is good.
How to choose healthy keto snacks
Here are some tips for selecting healthy, keto-approved snacks:
1. Read the label
Don’t assume a snack is keto-friendly just by looking at it; always read the label before purchasing. Some packaged snacks have added ingredients that you might not expect to find. For example, nut butter is often a keto-friendly snack. But some brands of nut butter have added sugars that raise the carb count and make them unsuitable for a keto diet.
2. Opt for organic
Look for organic options when selecting healthy keto-approved snacks. Organic keto snacks are free of pesticides that can affect your health.
3. Go cage-free
When choosing keto snacks made with eggs or chicken, select those that come from cage-free birds. Studies show that eggs from cage-free poultry showed lower rates of salmonella than commercially raised eggs; salmonella is a leading cause of food poisoning.
4. Choose pasture-raised options
When buying keto snack foods made with beef, look for pasture-raised choices. According to the Mayo Clinic, pasture-raised beef has more heart-healthy omega-3 fatty acids and more antioxidant vitamins than conventionally raised beef.
5. Don’t forget about fruits
People sometimes assume all fruits are incompatible with a keto diet. High-sugar fruits like bananas and oranges are a no-go if you’re on a keto eating plan. But there are low-carb fruits that you can eat in moderation. The list includes blueberries, blackberries and strawberries.
6. Stick with whole-food and minimally processed choices
Not all keto-friendly snack items are good for your health. Some highly processed keto snack foods have undesirable ingredients like trans-fats and excessive sodium.
The best keto snacks have whole-food ingredients and healthy fats like coconut oil and grass-fed butter. Also, whether you’re looking for a delicious keto snack that’s crunchy or savory, the healthiest choices will often contain low-carb, wholesome ingredients like coconut flour and almond flour.
Last but not least, steer clear of those crunchy snacks and savory snacks that are high in sodium. To reduce your risk of chronic disease, experts recommend limiting your daily sodium intake to no more than 2,300 milligrams.
Keto snacks list
Here are some healthy, easy keto snacks to include in your diet. Remember that carb count can vary from one brand to the next with the packaged snacks on our list. Always read the label to ensure the snack idea you choose is a healthy match.
Crunchy keto snacks
Are you hungry for a crunchy keto snack? These keto snack ideas hit the spot:
- Pork rind
- Pili nuts
- Brazil nuts
- Pumpkin seeds
- Macadamia nuts
- Beef jerky
- Low-carb keto popcorn
- Low-carb keto chips
Sweet keto snacks
Here are some sweet keto snack foods that support your health journey:
- Dark chocolate
- Low-carb keto chocolate chip cookies
- Low-carb keto ice cream
Savory keto snacks
Give these savory keto snack treats a go if you’re in the mood for something salty:
- Hard-boiled eggs
- Fried eggs
- Pork rind
- Scrambled eggs
- Beef jerky
- Cheddar cheese
- Goat cheese
- Swiss cheese
- Parmesan cheese
- Blue cheese
Creamy keto snacks
These creamy keto snack items contain healthy fat and are filling and nourishing:
- Almond butter
- Sour cream
- Peanut butter
- Pecan butter
- Pumpkin seed butter
- Walnut butter
- Macadamia butter
- Cream cheese
- Low-carb keto ice cream
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