Low Carb Comfort Foods

Eating salty crunchy snacks, sweet gooey desserts or fat-soaked starches may actually trigger the release of feel-good chemicals in the brain, which is why such foods are often referred to as "comfort" foods. Cravings for comfort foods may come on suddenly, may be very specific and may be associated with extra-large portions and feelings of guilt. Low-carb dieters can examine the psychological factors, such as childhood habits, behind favorite comfort foods and learn to use low-carb versions.

Nuts

The fiber in nuts gives these healthy snacks a low glycemic index. Use raw nuts to avoid extra oils and salt. Creamy cashews and Brazil nuts can be soaked, drained and blended with red bell pepper and small amounts of lemon juice and nutritional yeast to create a cheesy-flavored dip or sauce. Researchers Z. Li and colleagues at University of California in Los Angeles conducted a randomized trial comparing a 240-calorie snack of salted pistachio nuts to a 220-calorie snack of salted pretzels for subjects following a 12-week weight-loss program. Both groups lost weight, but average BMI in the pistachio group was lower, as were serum triglycerides. The results were published in the June 2010 Journal of the American College of Nutrition.

Avocado

Haas avocados are low in carbohydrates and high in healthy fats and fiber. Cheryl Forberg, the nutritionist for NBC's "The Biggest Loser," states that avocados also contain the antioxidant lutein, which has been shown to help slow the progression of age-related vision loss from macular degeneration. Blend avocado with warm water, lemon juice and celery to make a low-carb version of cream of celery soup. Chopped with tomato, onion, celery, red bell pepper and lemon juice, avocado makes a guacamole-type relish perfect for dipping cucumber chips. Add cilantro or hot pepper for more spice. Use avocado added to finely ground raw cauliflower and a small amount of lemon juice, with salt and pepper to taste for a dish that has a texture and flavor similar to buttered mashed potatoes. Garnish with paprika and parsley.

Chia Pudding

Chia seeds are a complete protein and high in omega-3 fats and fiber. They gel within a few minutes of contact with liquid. Adding a couple of tablespoons of chia to a cup of chilled almond milk with vanilla and stevia makes a low-carb pudding. Stevia is a natural, versatile and safe sweetener that has zero calories and zero carbohydrates. It does not have an aftertaste unless you exceed recommended doses. Drs. Michael and Mary Eades, authors of "The Low Carb Comfort Food Cookbook," say that liquid stevia can be found alongside vitamin supplements in health food stores.