Perfect for snack time on a keto diet, as each bar contains 21 grams of protein and just 2 grams of net carbs. Suitable for most diabetics. Appealing chocolate almond crunch flavor. Very satisfying and filling.
Bars are quite dense, which may be a deal-breaker for some. A few reports of digestive upset after eating them.
Variety pack includes 3 flavors: Ranch, Spicy Salsa, and Nacho Cheese. Boasts only 3 grams net carbs but 9 grams of protein. Made from almond flour with 2 grams of fiber and a decent sodium level. Only 130 calories per pack.
Unexpected flavor with some aftertaste. Portion size is too small for some.
Tasty jerky crafted in small batches with natural smoke flavoring. Made without preservatives, MSG, or nitrates. Each serving contains 11 grams of protein, and each package contains 7 servings.
A few customers didn't like the seasoning and some thought the consistency was too soft.
Contains no sugar or carbs. A lean, non-greasy, and tasty snack with a high protein count (16 grams per serving), all-natural ingredients and 100% USA beef. Gluten-free. No MSG. No preservatives. Produced without nitrates/nitrites. Sugar-free.
Not vegetarian. Some users found this to be too dry; others found certain bags to be greasier than they wanted.
Makes a great snack or tasty topping for salads. Gluten-free, non-GMO certified and 0 grams added sugar. Has 17 grams of healthy fats from nuts, with only 1 gram net carbs. Contains 2 grams of protein. A 10-ounce bag packs 10 servings.
Expensive for the quantity. Not as crunchy as desired.
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If you’re trying the keto diet but don’t have the time and patience required for meal prep, pre-packaged and portioned snacks are here to make your life easier. Busy folks who don’t have time to prepare and plan their food intake throughout the day and aren’t willing to sacrifice their snack addiction for a diet can select from a variety of keto-friendly snack choices.
Whether you need a crunchy movie snack or a quick munchie on the go, choosing the right keto snack doesn’t have to be complicated. Our keto diet snack guide includes everything you need to know about picking delicious treats to soothe your appetite without messing up your keto diet. There are a variety of low-carb snacks to please your taste buds that fit into the parameters of this dietary lifestyle.
Read our buying guide to learn more about the keto diet and what kinds of snacks you can reach for when you don’t have time to toil in the kitchen.
There are lots of dieting methods out there today. This guide focuses on snacks appropriate to the keto diet, though non-keto dieters could certainly enjoy these snacks, too. But because the makers of these snacks focus on limiting carbs, it’s important to determine which diet you’re following.
The popular ketogenic diet is purported to induce speedy weight loss and improve health by reducing carbs. Dieters are encouraged to allot a maximum of 5% of their daily caloric intake to carbs. The diet is, therefore, high in protein and fat. A hefty 75% of a keto dieter’s daily caloric intake should be from fats, while the remaining 20% is designated for protein.
Why is a diet that’s focused on macronutrient ratios called the “keto” diet? While restructuring macronutrient intake is a big part of the keto diet, the goal of this way of eating is to induce a metabolic process called ketosis. When in ketosis, the body burns fat instead of glucose. This process is activated as a result of eating so few carbohydrates. Ketones are then produced by the liver because of the high-fat consumption. Once released, ketones limit hunger signals and aid weight loss.
This type of diet is not for everyone. Anyone with a history of an eating disorder or disordered eating should steer clear of restrictive diets. Consult your doctor before starting a keto or keto-type diet. Women are especially susceptible to shifts in hormones and should monitor their progress carefully when pursuing any type of calorie-restricting diet.
The trickiest part of the keto diet is figuring out what’s allowed and what’s not allowed. If you’re entirely new to the world of nutrition and macronutrients, the information may feel a bit overwhelming. Eating keto is not as simple as eating healthy. Even foods considered healthy (fruits and certain vegetables) are allowed only in small quantities on this diet. For example, a single banana has as many as 25 grams of carbohydrates. That’s sure to put a dent in your daily carb allowance on the keto diet.
While on this diet, you may need to stock up on foods you otherwise might think of as “bad.” High-fat foods like cheese and full-fat yogurts are likely to make their way onto your keto grocery list.
Even if you have a firm grasp on the dos and don’ts of this diet, making keto-friendly meals isn’t always easy. Grab-and-go snacks like the ones we spotlight in this article are the perfect alternative to homemade meals when you’re in a hurry or just don’t feel like whipping something up.
Keto diet snacks are labeled with macronutrient information, so you can quickly determine if a snack fits into your daily macros. Keto snacks tend to be high in fat without added sugar. Here’s a look at different types of macronutrient information you’ll see on snack packaging.
A sugar spike is the surest way to experience a crash. Avoid consuming too much sugar by taking a look at the net carbs information on a food label. Net carbs include carbs that will cause your blood sugar levels to rise. Net carbs are those that should be factored into your daily macronutrient allotment. Pick snacks and bars with a maximum of five grams of net carbs.
Fiber is an essential nutrient, no matter your diet or lifestyle. Fiber won’t affect your blood sugar levels, and it helps keep your body’s digestive system in working order. All adults should aim to consume between 25 and 31 grams of fiber per day.
Why is it important to keep an eye out for fiber-filled snacks on a keto diet? The macronutrient breakdown of the keto diet typically means that folks will lack fiber in their diet. Fatty foods simply don’t have a lot of the stuff, so pick high-fiber snacks to ensure your gut stays healthy and you remain regular.
Many sugar alcohols don’t affect blood sugar levels because our bodies simply don’t digest them. Those that do will affect the number of net carbs on your snack’s label.
While carbohydrates are drastically cut back on the keto diet, protein is still an essential part of the lifestyle. Most keto foods are high in protein compared to regular non-keto snacks.
Lots of keto snack bars contain some form of protein powder, such as soy protein isolate or whey protein isolate. If you’ve sampled protein powders, you know that some taste much better than others. The same goes for keto bars.
If you’re taking steps toward improving your health with the keto diet, you may also be interested in whether your keto snacks contain organic ingredients. Many do. Check the label for delicious organic components like organic nut butters, organic dark chocolate, grass-fed whey protein, and more.
The keto diet isn’t always easy for vegetarians and vegans, since much of the food that fits the diet contains animal-derived fat or protein. However, it is possible to find keto snacks that get their fats and proteins from plant sources only.
Stevia is a popular ingredient in sweet keto diet snacks because, while it’s much sweeter than sugar, it doesn’t affect blood sugar levels. It’s naturally derived and doesn’t have an unpleasant aftertaste like other sugar substitutes.
Whether you’re hankering for a sweet treat or a salty snack, there are plenty of options for the keto dieter. Snacks marketed for keto dieters typically have a higher price tag than other snacks. However, a snack may be keto-friendly even if it’s not labeled as such.
Snack prices vary depending on the brand and type of food in question, but generally, cost between $1.50 to $2.50 per ounce. Generally speaking, you can expect to pay between $20 to $40 for a box of 12 keto-friendly snack bars. A box of 6 typically costs between $15 to $25. Many dieters prefer to buy in bulk to save money.
Snacks and bars that include specialty ingredients (e.g. grass-fed beef and dairy products or gluten-free options) fall on the higher end of the price scale. Cheaper snacks and bars may seem like attractive options, but they often have longer ingredients lists that include preservatives and fillers.
Q. Is there anyone who should avoid a keto diet?
A. As mentioned, anyone who has ever had issues with disordered eating or had an eating disorder should avoid the keto diet (and any other diet). Pregnant women should also steer clear of this way of eating, as it may have adverse effects on the fetus. Anyone taking medication that affects blood sugar should speak to their doctor and carefully consider the pros and cons of the keto diet.
Q. Are there health benefits, other than weight loss, with this kind of diet?
A. In some cases, the keto diet has been shown to be an effective way for diabetics to control blood sugar levels. But keto is not a replacement for insulin therapy, and the diet should not be used in lieu of other treatment options unless the patient is supervised by a physician. There’s also evidence that a keto diet has the ability to increase good cholesterol and reduce inflammation in the body.
Q. What should I expect when starting the keto diet?
A. In the beginning stages of the keto diet, you may feel unwell. Flu-like symptoms are the result of the body switching from burning glucose to burning fat. It may take several weeks to get past this uncomfortable period.