Healthy Low Carb Sweet Snacks for Weight Loss
Can low carb sweet snacks really help you to manage your weight? Here are some key things to consider, and some dietitian-recommended snacks.
It is more common in today's society to eat low carb now than ever before, and many anecdotal accounts claim that reducing carb intake has been associated with weight loss or even a reduction in diabetes medication.
If you’re not looking to go fully low carb with your diet and are just in need of better snacks that are more effective at abating your hunger while satisfying your craving for sweets, low carb sweet snacks can help.
Let’s take a look at what makes something low carb, the difference between total carbs and net carbs, and 5 low carb sweet snacks.
What is a Low Carb Diet?
There is no official definition of what a low carb diet is. However, structured plans like the Atkins diet commonly dictate the restriction of no more than 20-50 carbs per day. 20 carbs or less per day is considered a ketogenic diet, which is the most extreme form of low carb and should only be implemented under medical supervision.
For perspective, the FDA recommends that Americans get 300 grams of carbs per day. Thus, you would have to make some major adjustments to the typical American diet to eat low carb and low carb snacks can help more easily meet the requirements.
How to Find Healthy Low Carb Sweet Snacks
Food companies manipulate snacks quite a bit to make them fit the criteria of being low carb. They typically do this by adding certain artificial sweeteners and more fat for flavor. Thus, not all low carb snacks are healthy to consume on a regular basis. Try to avoid snacks that contain more than 5g of saturated fat per serving. Also, try to stick to products sweetened with stevia or monk fruit, especially if you prefer products with more natural ingredients.
Total Carbs vs. Net Carbs
The carbs counted when adhering to low carb eating are “net carbs” which is a term we will use to define low carb snacks later on. You can find out the net carbs of any particular food by subtracting the grams of fiber from the total carbohydrates on the nutrition facts label.
Sugar Alcohols in Snacks
Sugar alcohols (i.e. mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol) are low-to-no calorie sweeteners often used in low carb sweet snacks. Though they are natural compounds, they can cause serious stomach issues if you consume more than 10 grams a day.
Sweet Low Carb Snacks for Weight Loss
One big issue that can be identified in the Western food supply is that most snacks are high in carbs, but relatively low in protein and fat. Though these snacks are often very tasty, the lack of protein and fat makes the snack less satisfying, as discussed in a previous article. Thus, you often end up hungry again very soon after the snack quickly digests. This can result in overeating which can majorly hamper weight loss efforts.
This is where low carb snacks can come in handy because the calories are coming mainly from protein and fat, which can be a useful tool for those who may have issues with hunger. It is very important to note that there is nothing inherently “bad” about carbs and it is not necessary to cut out carbs to lose weight.
Healthy Low Carb Sweet Snacks for Weight Loss
Even if you go low carb, but are not in a calorie deficit, weight loss will not happen. However, people with certain conditions, such as insulin resistance, or those who find it difficult to control their appetite between meals, may benefit from eating fewer carbohydrates. High protein, low carb sweet snacks are particularly helpful at controlling hunger.
Homemade Snacks
Below are some ideas for some low-carb snacks you can make at home.
Full-fat cottage cheese topped with sunflower seeds
Homemade trail mix with assorted nuts, seeds, and dark chocolate chips
Zero-carb Greek yogurt whipped with protein powder or PB2 powder
½ cup strawberries and full-fat cream cheese
Snacks to Buy
Looking for specific brands of low-carb sweet snacks? Here are some favorites below.
1. Blue Diamond Honey Roasted Almonds
In addition to healthy fats, almonds contain fiber, protein, magnesium, and vitamin E. Blue Diamond is also known for its fun flavors that range from savory to sweet. The Honey Roasted almonds are lightly coated in honey, salt and sugar for a wonderful, portable snack that can be combined with other low-carb snacks like string cheese.
Net Carbs Per Serving
7 grams
2. Alter Eco Dark Chocolate Coconut Clusters
Due to its sweet taste and lack of sugar, coconut has caught the attention of many people who eat low carb. In between meals or as a healthy substitute for dessert, this high-fat, low-carb sweet snack is the perfect treat. It also contains minimal ingredients and additives and does not contain grain or soy.
Net carbs per serving:
9 grams
3. Larabar Crunchy Nut & Seed Gluten Free Bar, Maple Cinnamon with Sprouted Chia Seeds
This flavor of Larabar is made with almonds, sprouted chia seeds, which have more nutrients that can be absorbed than those of their non-sprouted counterparts, and only five more whole ingredients. The slight addition of maple syrup and honey give this bar just enough sweetness to satisfy your cravings.
Net carbs per serving
9 grams
4. ChocZero Sugar Free Dark Chocolate Squares
Sweetened with monk fruit, a natural sweetener with a mild flavor, this is one of the lowest carb snacks around for you chocolate lovers. Given the fact that dark chocolate also contains antioxidants, iron, magnesium and zinc, this made our list as one of the best low carb sweet snacks around.
Net Carbs Per Serving
1g
5. Sugar-Free Strawberry Jell-O
Portable, classic, and low-cost, sugar-free Jello is a nostalgic treat that’s perfect for your sweet tooth. Moreover, there are only 10 calories per serving so you have room to pair your favorite Jello flavor with some low-carb whipped cream for a snack so indulgent, you won't believe it's low-carb.
Net Carbs Per Serving
0g
Is a Low-carb diet Healthy?
Low-carb diets can be quite restrictive. There is a very real chance of them being taken to the extreme, which can have negative health effects. If you are thinking about adopting a low-carb diet, it is advised to meet with a registered dietitian to ensure you are still getting all of the nutrients you need.
The Bottom Line on Low-Carb Sweet Snacks
Due to the rising popularity of keto and paleo dieting, low carb sweet snacks are very easy to find in just about every grocery and health food store. Most are shelf stable, which can make them a convenient treat to reach for when hunger strikes between meals.
If you are someone who has an issue with overeating sweets, reaching for a sweet snack that is low in carbs may be able to both satisfy your hunger and your craving for a dessert. Just make sure you read your ingredients carefully.
If low carb dieting is something you’re looking to commit to with all of your meals, it is advised you talk to your doctor and/or a registered dietitian for guidance to ensure you proceed safely.
