Carbohydrates are converted to glucose when digested, which provides an important source of energy for the body's cells, tissues and organs. Carbohydrates are often deemed as bad by various fad diets, however, according to the Harvard School of Public Health, are an important part of a healthy diet, especially those complex carbohydrates such as whole grains that provide fiber, vitamins and minerals. The Institute of Medicine recommends most individuals should consume at least 130 g of carbohydrate daily, with most being plant-based carbohydrates. When limiting carbohydrates for health reasons or otherwise, foods such as fruits, vegetables, legumes, nuts, seeds and some dairy products provide snacks that contain little to no carbohydrates.
Fruit-Based Snacks
According to the Harvard School of Public Health, fruit is best eaten in its whole form, because some fruit juices contain a lot of unnecessary sugar and calories. Therefore, diced or sliced fresh fruit or whole fruit, alone or with yogurt, cheese or peanut butter, can make a great low-carbohydrate snack. One small apple, at about 19 g of carbohydrate, according to the USDA Nutrient Database, when sliced and dipped in 1 tbsp of peanut butter at 3 g of carbohydrate, provides a healthful snack at only 22 g of carbohydrate. Other fruits also low in carbohydrate include 1 cup of blackberries or strawberries at 13 to 14 g of carbohydrate, 1 cup of melon or cantaloupe at 13 to 15 g, one small peach at 9 g or one small orange at 15 g.
Vegetable Snacks
Vegetables can also make great healthful, low-carbohydrate snacks. One cup of raw vegetables, such as broccoli, cauliflowers, peppers, cherry tomatoes and cucumbers, provide 4 to 7 g of carbohydrate, while carrots and green beans provide 10 to 11 g of carbohydrate, according to the USDA Nutrient Database. Such vegetables may be combined with lettuce at 2 g of carbohydrate per cup to form a salad or eaten separately. Either way, both options paired with a salad dressing, at up to 5 g of carbohydrate per tbsp, can become a healthful and filling low-carbohydrate snack. Other vegetable snacks include avocado at about 2.5 g of carbohydrate per oz. and celery at about 1 g of carbohydrate per stalk.
Protein-Packed Low-Carb Snacks
Low-carbohydrate snacks may also be found in protein-rich foods such as nuts, seeds, beans and dairy products. Per ounce, nuts such as cashews and pistachios contain about 8 to 9 g of carbohydrate, mixed nuts and almonds contain 6 to 7 g of carbohydrate and walnuts contain about 4 g of carbohydrate. Seeds such as sunflower or pumpkin seeds contain 4 to 7 g of carbohydrate per ounce, while oil-popped popcorn contains about 6 g of carbohydrate. Bean products such as soybeans contain about 10 g of carbohydrate per 1/2 cup, while 1 oz. of cheese or one large hard-boiled egg contains less than 1 g of carbohydrate. Whole-wheat crackers, at about 11 g of carbohydrate per four crackers, depending on the brand, may be topped with 1 tbsp of peanut butter at 3 g of carbohydrate or 1 tbsp of hummus at 2 g of carbohydrate for a protein-rich, low-carbohydrate snack. In addition, 1 cup of yogurt at 10 to 15 g of carbohydrate, depending on the brand, topped with 1/2 cup of berries, provide a delicious snack at less than 20 g of carbohydrate.
References
- Harvard School of Public Health: The Nutrition Source: Carbohydrates
- MedLine Plus: Carbohydrates
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- U.S. Department of Agriculture: National Nutrient Database for Standard Reference, Release 16: Carbohydrates
- U.S. News & World Report: Health: The Best Low-Carbohydrate Diet? One That's Plant-Based
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