New Lower Carb Snack Ideas

Have you heard of a hormone called Ghrelin? Ghrelin is one of the “hunger hormones” and is produced mainly in the stomach. One of the functions (among many) of Grehlin is to increase appetite. Research suggests that if you wait until you are famished to eat a meal, it may take longer to suppress the Grehlin hormone. This means that you may end up eating more than you planned.

How can snacks benefit type 2 diabetes management?

Having a small snack between meals may help hold you over until the next meal, especially if you are going more than 4 to 5 hours between meals, and prevent you from overeating.

13 low carb snacks for type 2 diabetes

The following is a list of 13 lower carb snack ideas. Each snack has 10 grams of carb per serving or less. Some of these ideas require a little preparation and some are readily available at the grocery store or local chain sub shop.

1. Oscar Mayer P3 Portable Protein Pack (Check Oscar Mayer website for all varieties)

Nutrition Facts:

• Serving: 1 package
• Calories: 180
• Carb: 5 grams
• Sugar: < 1 gram to 1 gram (depending on variety)
• Fiber: 0 grams
• Protein: 12 grams
• Fat: 12 grams

2. Dry roasted edamame lightly salted 100 calorie packs by Seapoint Farms

Nutrition Facts:

• Serving: 1 package
• Calories: 100
• Carb: 8 grams
• Sugar: 1 gram
• Fiber: 6 grams
• Protein: 11 grams
• Fat: 3 grams

3. Hardboiled egg with fresh ground pepper and kosher salt

Ingredients: (makes 1 serving)

• 2 large eggs
• Kosher salt
• Fresh ground pepper

Directions:

• Boil pot of water on stove top
• Turn heat to low and place eggs in pot
• Cook eggs for 4 to 5 minutes
• Drain water from pot. Place eggs in ice water to cool and then peel
• Slice eggs in half
• Sprinkle with kosher salt and fresh ground pepper

Nutrition Facts:

• Calories: 144
• Carb: 1 gram
• Sugar: < 1 gram
• Fiber: 0 grams
• Protein: 13 grams
• Fat: 10 grams

4. Chocolate Milk: CarbMaster Chocolate Milk by Kroger

Nutrition Facts:

• Serving: 6 ounces (3/4 cup)
• Calories: 60
• Carb: 5 grams
• Sugar: 4.5 grams
• Fiber: 1 gram
• Protein: 8 grams
• Fat: 0 grams

5. Guacamole 100 calories packs by Wholly Guacamole

(try guacamole for a snack in place of yogurt)

Nutrition Facts:

• Serving: 1 mini cup
• Calories: 100
• Carb: 5 grams
• Sugar: 0 grams
• Fiber: 5 grams
• Protein: 1 gram
• Fat: 9 grams

6. Cucumbers and flavored cream cheese

Ingredients: (makes 1 serving)

• ½ cup sliced cucumber
• 2 tablespoons Philadelphia Chive and Onion Cream Cheese

Directions:

• Spread creams cheese onto cucumber slices

Nutrition Facts:

• Calories: 97
• Carb: 3 grams
• Sugar: 2 grams
• Fiber: 0 grams
• Protein: 2 grams
• Fat: 9 grams

7. Zucchini Chips

Ingredients: (makes 1 serving)

• 1 cup sliced zucchini
• 1 tbsp. olive oil
• Kosher salt

Directions:

• Use vegetable slicer to make thin slices of zucchini
• Place zucchini slices on paper towel to dry out
• Once dry, place zucchini slices in small bowl and coat with olive oil
• Sprinkle with Kosher salt
• Spread zucchini slices on baking sheet
• Bake at 350 degrees for 20-30 minutes until crisp
• Place on cooling rack

Nutrition Facts:

• Calories: 148
• Carb: 7 grams
• Sugar: 3 grams
• Fiber: 3 grams
• Protein: 1 grams
• Fat: 14 grams

8. Flame broiled turkey meatballs by Trader Joe’s

Directions:

• Heat in microwave for 45-60 seconds

Nutrition Facts:

• Serving: 2 meatballs
• Calories: 100
• Carb: 5 grams
• Sugar: 1 gram
• Fiber: 2 grams
• Protein: 12 grams
• Fat: 5 grams

9. Almond butter on Melba toast

Ingredients: (makes 1 serving)

• 2 tsp. almond butter
• 2 Melba toast crackers

Directions:

• spread almond butter onto toast

Nutrition Facts:

• Calories: 88
• Carb: 10 grams
• Sugar: 1 gram
• Fiber: 0 grams
• Protein: 3 grams
• Fat: 6 grams

10. Turkey Jerky

Nutrition Facts:

• Serving: 1 ounce
• Calories: 100
• Carb: 1 gram
• Sugar: approx. 4 grams (varies based on brand)
• Fiber: 0 grams
• Protein: 19 grams
• Fat: 1 grams

11. Roasted pumpkin seeds

Nutrition Facts:

• Serving: 1 ounce
• Calories: 148
• Carb: 4 grams
• Sugar: < 1 gram
• Fiber: 1 gram
• Protein: 9 grams
• Fat: 12 grams

12. Kohlrabi sticks (crunchy vegetable that tastes similar to broccoli stems)

Ingredients: (makes one serving)

• 1 cup sliced Kohlrabi
• 1 tbsp. ranch dressing

Directions:

• Dip sliced Kohlrabi into ranch dressing

Nutrition Facts:

• Calories: 109
• Carb: 9 grams
• Sugar: 4 grams
• Fiber: 5 grams
• Protein: 2 grams
• Fat: 8 grams

13. #4 Turkey Tom Unwich by Jimmy Johns

Nutrition Facts:

• Serving: 1 lettuce wrap
• Calories: 230
• Carb: 3 grams
• Sugar: < 1 gram
• Fiber: 0 grams
• Protein: 14 grams
• Fat: 19 grams