Good Snacks for a Slow Carb Diet

by Paula Martinac Google
Cherries are a slow-carb snack.

Cherries are a slow-carb snack.

Your body needs carbohydrates for fuel, but some carbs are better for this purpose than others. The refined carbohydrates in baked goods, candy bars, chips and other snack foods are fast carbs that can throw a wrench into your weight-loss plan and spike your blood sugar levels. A slow-carb diet helps you make better carbohydrate choices by utilizing the glycemic index, a scoring system that ranks foods according to the rate at which they enter your bloodstream as glucose. By choosing slow carbs for snacks, you help control both your blood sugar and your cravings between meals.

The Glycemic Index

Researchers at the University of Sydney in Australia created the glycemic index to guide people in their choice of carbohydrate-containing foods. Foods ranked at 55 or lower are considered low glycemic, or slow carbs. Your body digests and absorbs them slowly, causing a gradual, steady rise in blood sugar instead of a quick, sharp spike. Slow carbs satisfy your hunger and keep you feeling fuller longer so you don't overeat or binge on high-calorie foods. They are also safe foods for diabetics, as they do not cause a dangerous rise in blood sugar.

Fresh Fruit

Many fresh fruits are slow carbs, with scores well below 55 on the glycemic index. An example of a good snack for a slow-carb diet is a raw apple or pear eaten with a slice of cheese. Depending on the type you choose, these two fruits score in the 30s or low 40s on the GI, while cheese is primarily fat and does not have a GI ranking. Cherries score only 22 on the GI, so enjoy a small bowl in the mid-morning or afternoon. Grapefruit has a GI of 25 and makes a refreshing snack. Avoid dried fruit, however, which tends to be much higher on the scale.

Nuts and Legumes

Peanuts and cashews are both slow carbs, with a GI of 14 and 22, respectively. A handful of these nuts can fill you up and keep you from opting for cookies or chips between meals. Alternatively, try a few tablespoons of nut butter on a slice of multigrain bread, which has a GI of 43. Bean dips with fresh veggies offer another good snack option. Hummus, made from chickpeas, has a low GI ranking of 6. Black beans score 30, and make a tasty dip when mashed with garlic and lemon juice. Serve either with fresh celery sticks or broccoli florets for a filling snack.

Processed Snacks

A handful of processed snack foods are technically low GI, including a few candy bars and baked goods, such as banana cake and apple muffins. However, these foods may also be high in calories and unhealthy fats, depending on the ingredients, and offer little in the way of nutrients. Even if they qualify as slow carbs, eat processed snacks in moderation, keeping serving size in mind so you don’t derail your diet.

Low-Carb Snacks

Animal foods do not rank on the glycemic index, so they offer good snack options on a slow-carb diet. For example, a slice of turkey breast contains protein and fat, but no carbs. Try a small can of water-packed tuna for a protein-filled snack at work. A hard-boiled egg is also a good choice for a quick snack when you’re watching your carb intake.

About the Author


Photo Credits

Suggest a Correction