Excessive consumption of carbohydrates leads to insulin spikes in your bloodstream during food digestion, and may cause mood swings and subsequent low energy. Snacks that are low in carbohydrates will keep your energy levels up throughout the day. A typical low carbohydrate snack will supply 10 to 20 percent of its calories from carbs, splitting the rest between fat and protein. A snack should ideally contain around 200 total calories. To keep your metabolism revving all day, eat every 3 to 4 hours.
Cheese
Cheese and other dairy products have very low amounts of carbohydrates. Some easy snack options are individual, 1 oz. string cheese or 1 oz. cubes of your favorite hard cheese. Keep serving sizes at 2 oz. or less due to the high fat and calorie content. Additionally, cheese addicts can get their fix from half-cup servings of low-fat cottage cheese combined with a sprinkle of fruit low in carbohydrates such as cantaloupe or strawberries.
Milk and Yogurt
A glass of low carbohydrate milk (available from brands such as Carb Counter in the dairy section of your supermarket) combined with a slice of low fat deli meat or a handful of nuts makes a quick snack that you can serve and enjoy with one hand if you are working, parenting or otherwise engaged. Greek yogurt is a healthy low carb, low fat snack option. Stonyfield promises theirs is "...creamy, rich in protein and low in carbohydrates." If you love a different yogurt brand, just make sure it's not too high in sugar before you indulge. Usually dessert flavors and the fruit on the bottom options are high in sugar and carbs; make sure you read the labels.
Fruit
Most fruits are high in carbohydrates due to their high sugar content. However, small (half-cup) serving of fruits that are known to be low in carbohydrates make great snacks, especially when combined with protein-rich nuts or dairy products. Try a small apple and a handful of walnuts, or a sprinkle of berries over yogurt.
Vegetables
Most leafy or crunchy vegetables are low in carbohydrates. Try raw veggies with hummus or lettuce and turkey wraps topped with your favorite low-fat condiments. One half-cup cucumber slices, touted by the Mayo Clinic as a low carb option for people managing diabetes, topped with thinly sliced sharp cheddar makes a great snack. Experiment with low carb veggie dips as well; a Zone diet favorite is one half-cup low-fat cottage cheese combined with one medium avocado; salt and pepper makes a great dip for raw veggies.
Prepared Snack Bars
For the ultimate no prep snack, stock up on pre-prepared, low carb snack bars made by diet companies such as South Beach and Atkins. Check out yummy Atkins Advantage bars in flavors like Caramel Chocolate Nut Roll, Marshmallow Mudslide and S'mores, or South Beach bars in Dark Chocolate Berry and Mocha. When you buy South Beach Living bars, make sure you are buying the snack bars and not the higher calorie meal bars. Also check out Zone bars and the small (50 gram) Pure Protein bars.
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