Top Ten Sweet Foods and Snacks common in a Keto diet
Just a selection of familiar favourites to get started. In no particular order.
If you feel the need to snack, then check that this is not boredom, stress, or thirst. It will almost certainly not be due to a lack of energy. In time, it is possible to train oneself not to want a snack. But if you are carb addicted, such as chocoholic, or raiding the biscuits tin around mid-morning, then you probably are. It will take some effort to adjust, but it is possible. There is a webinar on carb addiction and management coming. If you are a stress snacker (and aren’t we all?), try if possible to go and do something different to take your mind off eating. It often works. Most people who go low carb are not as hungry as they were, so snacking becomes less of an issue.
1. Berries
Anything ending in ‘berry’ is ok in small amounts. Remember, your target is 30g carbs a day ( or up to 50), so these add up. Bananas are botanically speaking a berry, but they are NOT berries!
Blueberries, blackberries, strawberries, raspberries, gooseberries, goji berries. The list goes on. Berries can be eaten as a snack or on their own.
2. Chocolate
85% or higher dark chocolate is lowish in carbs. 100g contains typically around 20g carbs, but check the labels. Godiva is 14g Sainsbury’s 26g per 100g. So two squares are 2g or 4.3 grams. But compare with standard Cadburys Dairy Milk at 8.5grams for two squares.
3. Cheese
All low in carbs. High in energy, so be careful with your snack portion size. Hard cheeses are more convenient and can go well with some raw veg for a more satisfying snack. Soft cheeses can be used to make sweet puddings.
4. Nuts
They can be high in carbs, especially peanuts and cashews. Almonds, walnuts, hazelnuts, macadamia nuts, and brazil nuts are ok. Just a few will be enough. Like cheese, they are high in energy. Versatile as a savoury, sweet, or snack.
5. Yogurt
Yogurt is a staple keto food that can be used in sweet and savoury dishes or as a snack.
6. Coconut
Fresh or as cream, oil, or flour. It covers many culinary needs. It can also be used as an oil to fry up cauliflower rice. It is used in many sweet dishes. The coconut milk can be added to lime and ice for a refreshing drink. Plus, Gin
7. Sweeteners
Sugar alcohols such as xylitol and erythritol are very high in carb, but it is not absorbed. So, it ferments in the bowel to produce gas. Beware! Toxic to pets. The sweet taste of all sweeteners does confuse the brain as it anticipates sweetness and prepares the intestine to digest it. Stevia is considered the most natural sweetener. Check the labels on stevia products as sometimes it is just added to sugar to make a health claim.
Avoid artificial sweeteners. They are cheap, sweet nasty substitutes for natural sugar. They allow manufacturers to claim low calories. Some evidence now that they do actual harm by causing insulin resistance.
8. Vegetables for snacking
All salad leaves are very low carb. Perhaps combined with some mayo and cheese or nuts. Be mindful that your snack does not turn into a meal! Cucumber, celery, peppers radish can be on this list—tomatoes in small amounts, 2 or 3 cherry tomatoes for a snack. Avocado is also ok, but check the carbs, slightly high at 9g per hundred. I know, tiny compared with what you are used to, but one avocado is now one-third of your carb allowance! Avocado can be used in sweet puddings as well.
Green leafy veg such as cauliflower and broccoli are all good. Coloured veg considered more carby but check the labels. Carrot and beetroot are 10g carbs per 100g. But grated on a salad a small amount looks a lot.
9. Meat, Fish, and Eggs
All can be used as snacks.
And finally…
10. Water
Try water first if you feel a snack coming on. Some people like fizzy water with a slice of lemon or lime. Keep it cold and wait 30 minutes to decide if you are hungry.