Low Carb Diet And Seizures

Low Carb Diet And Seizures

How Do Ketogenic Diets Help People With Epilepsy?

• Published 14 Aug 2018
• Reviewed 14 Aug 2018
• Author Alexis Wnuk
• Source BrainFacts/SfN

Yulia Furman/Shutterstock.com

Diets aren't just for weight loss. What, how much, and even when we eat all affect the way our brains work. For people with epilepsy, diet can reduce the likelihood of seizures. Mackenzie Cervenka, a neurologist and director of the Adult Epilepsy Diet Center at Johns Hopkins Hospital, explains what the ketogenic diet is and how it can benefit people with epilepsy.

What is a ketogenic diet?

A ketogenic diet is a very high-fat low-carbohydrate diet that is designed to induce fat metabolism. When the body is depleted of glucose stores, it shifts to metabolizing fat and fatty acids, which produces compounds called ketones. Ketones cross through the blood-brain barrier and enter the brain, where they're used as an alternative energy source.

The classic ketogenic diet used as far back as the 1920s is a four to one ratio (in grams) of fat to carbohydrates plus protein. That's about 90 percent of calories coming from fat. We typically teach our patients a modified Atkins diet, which limits the net carbohydrate intake to 20 grams per day without any limitations on the amount of protein and fat they eat. Typically, about 60 to 70 percent of their daily calorie intake comes from fat. (That's more than double what the USDA Dietary Guidelines recommend.)

Why do doctors recommend this kind of diet for people with epilepsy?

The ketogenic diet can reduce the frequency of seizures. In clinical trials of people with treatment-resistant epilepsy — meaning they've tried a number of antiepileptic medications and continued to experience seizures — the ketogenic diet typically reduces the number of seizures by 50 percent or more in half of patients. The number of patients that will go on to become seizure-free after adopting a ketogenic diet is much smaller — some studies say it's as low as 0 percent of patients and in others it's closer to 20 percent.

How does the diet reduce seizures?

During a seizure, networks of neurons fire when they are not supposed to. This can happen because the brain cells are more excitable and are releasing lots of excitatory neurotransmitters, like glutamate. Or it could be that neighboring brain cells aren't able to suppress the spread of excitability like they normally would using inhibitory neurotransmitters like gamma-aminobutyric acid, or GABA.

The ketogenic diet reduces the amount of glutamate in the brain and enhances the synthesis of GABA, making it less likely for a seizure to occur. The diet can also reduce inflammation in the brain, and inflammation due to infections like meningitis, encephalitis, or autoimmune disorders can trigger seizures.

There have also been a couple of really interesting studies recently that examined how the ketogenic diet can alter the gut microbiome, the trillions of microorganisms inhabiting the digestive tract. These studies found the ketogenic diet can increase certain bacteria species that promote an increased proportion of GABA to glutamate in the brain.

Why do you think lifestyle modifications like the ketogenic diet can be important for people with epilepsy?

For patients with treatment-resistant epilepsy, the dose of a drug or combination of drugs necessary to stop seizures can sometimes cause significant sedation. I've seen instances where patients have been able to control their seizures, but their quality of life is really impacted by side effects.

In talking with my patients, a major part of epilepsy they struggle with most is the lack of control. They worry about going out in public and suddenly having a seizure — there's just no predictability to it whatsoever, and I think that causes major anxiety. A diet is something in their environment they can control. They can be in control of their treatment and seizures, and I think that empowers them.

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This question was answered by Mackenzie Cervenka as told to Alexis Wnuk for BrainFacts.org.

About the Author

Alexis Wnuk

Alexis is the science writer and editor for BrainFacts.org. She graduated from the University of Pittsburgh in 2012 with degrees in neuroscience and English.

BrainFacts.org welcomes all your brain-related questions.

Every month, we choose one reader question and get an answer from a top neuroscientist. Always been curious about something?

Low Carb Diet And Seizures

Source: http://www.brainfacts.org/diseases-and-disorders/epilepsy/2018/how-do-ketogenic-diets-help-people-with-epilepsy-081418

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Truvia Low Carb Diet

Truvia Low Carb Diet

2. Overview
3. Sugar
4. Fructose
5. Top 3
6. Stevia
7. Erythritol
8. Monk fruit
9. Sugar alcohols
10. Maltitol
11. Xylitol
12. Newer plant-based sweeteners
13. Allulose
14. BochaSweet
15. Inulin-based sweeteners
16. Yakon syrup
17. Isomalto-oligosaccharide (IMO)
18. Synthetic sweeteners
19. Acesulfame K
20. Aspartame
21. Saccharin
22. Sucralose
23. Deceptive sweeteners
24. Diet soft drinks
25. Summary
26. Similar guides

Can you safely use sweeteners on a keto diet? Perhaps, if you make smart choices. This guide will help you.

To the left, in the green zone, are very-low-carb sweeteners that have generally been shown to have little impact on blood sugar or insulin levels.¹ To the right, in the red zone, are sweeteners that significantly impact blood sugar and insulin. Therefore, we recommend strictly avoiding them if possible.

Ratings

The numbers corresponding to each sweetener represent the estimated long-term impact each product may have on blood sugar and insulin levels compared to the same amount of sweetness from white sugar.² For the purposes of this scale, pure white sugar is defined as having a number of 100.

The question marks by products labeled "zero" represent what is currently known about their impact on blood glucose and insulin response only. These products are relatively new and their full effect on obesity, diabetes, the gut microbiome, and long-term risk for metabolic disease is not yet known. More research is needed.³

Products that have numbers with asterisks reflect that these products contain some carbs, often fillers such as dextrose (glucose) and maltodextrin (concentrated starch).

For example, a Splenda packet provides about the same sweetness as two teaspoons of sugar, which is 8 grams of sugar. The packet contains about 0.9 grams of carbohydrate as dextrose. That's 0.9 / 8 = 0.11 times the effect of sugar, for an equal amount of sweetness. Pure dextrose has a number of 100, so Splenda gets a number of 100 x 0.11 = 11.

The asterisks by xylitol and maltitol reflect that these sweeteners cause a blood glucose and insulin response, although less than sugar does. The number compares that relative response, out of 100, to the equivalent sweetness of white sugar.

If you are trying to stay in ketosis, avoid the sweeteners in the middle and red zone.

Beware: the sweetener snare

The sweeteners to the left above might only have small or even negligible direct effects on weight and blood sugar levels. But for some people they can create other problems.

Here's the potential sweetener trap: eating sweet-tasting foods and drinks may promote cravings for more sweet-tasting treats.⁴

These low-carb sweeteners are typically added to foods that mimic or replace items that the keto diet eliminates — sugary soft drinks, cakes, muffins, pastries, ice cream, candy, energy bars, and more.

Rewarding yourself with high-carb, high-calorie sweets may have contributed to weight gain and metabolic issues. Yet replacing these with low-carb, high-calorie treats that are easy to overconsume might not be helpful.⁵ In some people they may also trigger a relapse to non-keto eating.

Even the zero-calorie sweeteners in diet soft drinks may possibly contribute to long-term weight gain and metabolic issues.⁶

All sweet tastes, whether real sugar or sugar substitutes, act upon the same sweet taste receptors of the tongue and may trigger similar brain neural reward pathways, which according to researchers can maintain sugar addictions and cravings.⁷ However, this doesn't seem to happen in everyone.⁸

Moreover, zero-calorie sweeteners' impacts on pregnant women, the developing fetus and young children are unknown and could be potentially risky for long-term metabolic health.⁹ More research is certainly needed.

All of these reasons are why we at Diet Doctor encourage everyone to carefully consider whether they want to include any sweeteners in their keto lifestyle.

We do understand, however, that using sugar-free sweeteners in moderation can sometimes make sustaining the keto diet much easier for some people.

Like having a glass of wine with dinner, some people may find that having a low-carb cookie or cup of keto hot chocolate after dinner is completely satisfying. Others may need to steer clear of low-carb alcohol or sweets altogether because they can't stop at just one or two.

Fortunately, over time, the keto diet often reduces cravings for sweet-tasting foods in most people. It gets easier to control or ignore cravings; the desire for sweets diminishes.¹⁰

If you do want to indulge occasionally, here is what you need to know to make the best choices.

Using sugar as a sweetener

Real sugar comes in many shapes and forms: white, brown, demerara, icing, confectioners', maple syrup, coconut sugar, date sugar, and more.

Sugar is a double molecule of glucose (50%) and fructose (50%). That makes sugar 100% carbs, and all sugars have similar negative impacts on weight gain, blood glucose, and insulin response.¹¹

On a keto diet, sugar in all its forms should be avoided. It will likely impede your progress.

Note that many sweeteners – white or brown sugar, maple syrup, coconut sugar and dates – have a number of exactly 100. This is because these sweeteners are made of sugar. For the same amount of sweetness as white sugar, these sweeteners will have similar effects on blood sugar, weight and insulin resistance.

Worse than sugar: pure fructose

What's likely even worse than sugar? Fructose. That's because it goes straight to the liver and may promote fatty liver, insulin resistance, central obesity, and unhealthy lipid profiles, especially when consumed in excessive amounts.¹²

Unlike pure sugar with its pairing of glucose and fructose, fructose is much slower to raise blood sugar and is given a lower glycemic index (GI) rating.¹³ But don't let that low GI rating fool you! Fructose may still do a lot of metabolic harm over the long term — perhaps even more than pure sugar.

Sweeteners that contain a lot of fructose — high fructose corn syrup, fruit juice concentrate, honey, molasses, agave syrup — are labeled 100+ in our image because of their potential detrimental long-term impact. They could be called super sugars. Agave syrup has the highest fructose content: more than 60%.¹⁴

Agave syrup and other high-fructose "healthy" alternative sweeteners are often marketed as being "low glyemic index" because they don't raise blood sugar as much as white sugar does. But they may possibly be an even worse choice than white sugar when it comes to your weight and health due to fructose's adverse effects.¹⁵

You are better off not eating any fructose sweeteners on the keto diet, or perhaps at all.

Top 3 keto sweeteners

If consuming sweets from time to time helps you sustain your keto journey, here are our top 3 options:

1. 1. Stevia
   2. Erythritol
   3. Monkfruit

Note: These are not the only "keto-approved" sweeteners. We provide a full list and discussion of other sweeteners in the next section.

Option #1: Stevia

Stevia is derived from the leaves of the South American plant Stevia rebaudiana, which is part of the sunflower family.

Commercial use and marketing of the natural leaves is not permitted in the US. The active sweet compounds, called stevia glycosides, are extracted and refined in a multi-step industrial process to meet with US and European regulatory requirements. Although the FDA has not approved the unrefined leaves, it has designated the refined extract as "Generally recognized as safe (GRAS)."

Pros

• It has no calories and no carbs.
• It does not raise blood sugar or insulin levels.¹⁶
• It appears to be safe with a low potential for toxicity.¹⁷
• Stevia is very sweet and a little goes a long way.

Cons

• While intensely sweet, it doesn't taste like sugar, and many people find that it has a bitter aftertaste.
• It is challenging to cook with to get similar results as sugar and often can't simply be swapped into existing recipes.
• There's not enough long-term data on stevia to discern its true impact on health of frequent users.¹⁸

Sweetness: 200-350 times sweeter than table sugar.

Products: Stevia can be purchased as a liquid, powdered or granulated. Note that granulated stevia products, such as the product Stevia in the Raw, contains the sugar dextrose. Others, like Truvia, contain erythritol and fillers.Check the ingredients label on all stevia products.

Option #2: Erythritol

Made from fermented corn or cornstarch, erythritol is a sugar alcohol that occurs naturally in small quantities in fruits and fungi like grapes, melons and mushrooms.

It is only partially absorbed and digested by the intestinal tract. Erythritol is generally recognized as safe by the FDA.

Pros

• It has a negligible amount of calories and carbs.¹⁹
• It does not raise blood sugar or insulin levels.²⁰
• Its active compound passes into the urine without being used by the body.²¹
• In its granulated or powdered form it is easy to use to replace real sugar in recipes.
• It may prevent dental plaque and cavities compared to other sweeteners.²²

Cons

• It doesn't have the same mouthfeel as sugar – it has a cooling sensation on the tongue.
• It can cause bloating, gas and diarrhea in some people (though not as much as other sugar alcohols).
• Absorbing erythritol and then excreting it via the kidneys could potentially have negative health consequences (none are known at this time).

We use erythritol in many of our keto dessert recipes because it works well in baking and is well tolerated by most people.

Sweetness: About 70% as sweet as table sugar.

Products: Granulated or powdered erythritol or blends of erythritol and stevia. Read ingredients labels to check for dextrose, maltodextrin, or other additives.

Option #3: Monk fruit

Monk fruit is a relatively new sugar substitute. Also called luo han guo, monk fruit was generally dried and used in herbal teas, soups and broths in Asian medicine. It was cultivated by monks in Northern Thailand and Southern China, hence its more popular name.

Although the fruit in whole form contains fructose and sucrose, monk fruit's intense sweetness is provided by non-caloric compounds called mogrosides, which can replace sugar. In 1995, Proctor & Gamble patented a method of solvent extraction of the mogrosides from monk fruit.

The US FDA has ruled that monk fruit is generally regarded as safe. It has not yet been accepted for sale by the European Union.

Pros

• It does not raise blood sugar or insulin levels.²³
• It has a better taste profile than stevia. In fact, it is often mixed with stevia to reduce cost and blunt stevia's aftertaste.
• It is also mixed with erythritol to reduce expense and improve use in cooking.
• It doesn't cause digestive upset.
• It's very sweet, so a little goes a long way.

Cons

• It is expensive.
• It is often mixed with other "fillers" like inulin, prebiotic fibres and other undeclared ingredients.
• Be careful of labels that say "propriety blend," as the product may contain very little monk fruit extract.

Sweetness: 150-200 times as sweet as sugar.

Products: Granulated blends with erythritol or stevia, pure liquid drops, or liquid drops with stevia; also used in replacement products like monkfruit-sweetened artificial maple syrup and chocolate syrup.

Other sweeteners

Below you'll find a complete list of other sweeteners with information about their health and safety profiles, as well as whether they're a good fit for a keto diet.

Sugar alcohols

Sugar alcohols, also called polyols, taste sweet but contain no alcohol (ethanol). Their effects on blood sugar and insulin levels vary depending on the type used. The sugar alcohols listed below have been generally recognized as safe (GRAS) by the US FDA.

Erythritol

A good keto choice; see option 2 above.

Maltitol

Maltitol is made from the hydrogenation of the corn-syrup by-product maltose. Because it behaves in cooking and production very much like pure sugar, it is very popular in commercial "sugar free" products like candy, desserts, and low-carb products. It is also less expensive for food producers to use than erythritol, xylitol, and other sugar alcohols.

We recommend avoiding maltitol on a keto diet. It has been shown to raise blood sugar and increase insulin response.²⁴ Therefore, it is also a potential concern for anyone with diabetes or pre-diabetes. It also has three-quarters of the calories as sugar.²⁵

It is also a powerful laxative. While 50% of it is absorbed in the small intestine, the remaining 50% ferments in the colon. Studies demonstrate that maltitol may cause significant digestive symptoms (gas, bloating, diarrhea, etc.) especially when consumed frequently or in large amounts.²⁶

Sweetness: About 80% of the sweetness of table sugar

Xylitol

If you chew sugar-free gum, you are usually chewing xylitol. It is the most common-sugar-free sweetener in commercial gums and mouthwashes.

Like erythritol, xylitol is a sugar alcohol derived from plants. It is produced commercially from the fibrous, woody parts of corn cobs or birch trees through a multi-step chemical extraction process. The result is a granular crystal that tastes like sugar, but is not sugar.

Xylitol is low carb, but not zero carb. On a keto diet, it should only be used in very small amounts.

It has a glycemic index of 13, and only 50% is absorbed by the digestive tract.²⁷ When consumed in small amounts, it has a minor impact on blood sugar and insulin levels.²⁸ Xylitol has the same taste as sugar but only half the calories, and can replace sugar 1 for 1 in recipes. It's also been shown to help prevent cavities when chewed in gum.²⁹

However, because only about half of xylitol is absorbed and the rest is fermented in the colon, it can cause significant digestive upset (gas, bloating, diarrhea) even when consumed in relatively small amounts.³⁰

In addition, it is highly toxic to dogs and other pets – even a small bite of a product made with xylitol can be fatal to dogs.³¹

Although we prefer to use erythritol in most of our dessert recipes, xylitol is included in some of our ice cream recipes because it freezes better.

Sweetness: Equivalent in sweetness to table sugar.

Product: Pure granulated xylitol made from corn cob or birch wood extraction.

Newer plant-based sweeteners

The following sweeteners are quite new and aren't widely available at this time. Moreover, very little is known about their long-term impacts on health because there isn't much research on them.

Allulose

In 2015, allulose was approved as a low-calorie sweetener for sale to the public. It's classified as a "rare sugar" because it occurs naturally in only a few foods, such as wheat, raisins, and figs.

Although it has a molecular structure almost identical to fructose, the body isn't able to metabolize allulose. Instead, nearly all of it passes into the urine without being absorbed, thereby contributing negligible carbs and calories.³²

Some studies in animals suggest there may be health benefits to consuming allulose, but human research has been mixed.³³ It reportedly tastes like sugar and doesn't seem to cause digestive side effects when consumed in small amounts. However, large doses may cause diarrhea, abdominal pain, and nausea.³⁴

It's also much more expensive than other sweeteners and isn't widely available. Allulose is generally recognized as safe by the FDA.

Allulose is keto-friendly and bakes and freezes like sugar, making it a good option for baked goods and ice cream.

Sweetness: 70% of the sweetness of table sugar

BochaSweet

BochaSweet is one of the newest sweeteners on the market. It's made from an extract of the kabocha, a pumpkin-like squash from Japan. This extract reportedly has the same taste as white sugar, yet because of its chemical structure, it supposedly isn't absorbed and contributes no calories or carbs.

Unfortunately, although it has received great reviews online, very little is known is about its health effects because there are few, if any, published studies on kabocha extract.

Sweetness: 100% of the sweetness of table sugar.

Inulin-based sweeteners

Inulin is a member of the fructans family, which includes a fiber known as fructo-oligosaccharides (FOS). As a fiber, it provides no digestible carbs and isn't absorbed from the digestive tract.

Chicory is the main source of inulin used in low-carb sweeteners and products. It's typically combined with other sweeteners rather than used by itself because it isn't very sweet.

Because inulin is rapidly fermented by gut bacteria, it can cause gas, diarrhea, and other unpleasant digestive symptoms, especially at higher intakes.³⁵ Indeed, many people have reported these symptoms after consuming inulin-based sweeteners. However, inulin appears to be safe when consumed in small amounts and has received GRAS status from the FDA.

Sweetness: About 10% of the sweetness of sugar

Yakon syrup

Yakon syrup comes from the root of the yacón plant native to South America. It is a truly "natural" sweetener, similar to maple syrup. However, like inulin, yakon syrup contains fructo-oligosaccharides, which can cause digestive discomfort.

It has a lower glycemic index (GI) than most other sugars because a portion of the syrup is fiber. Still, one tablespoon of yakon syrup contains some digestible carbs (sugar). Although the exact amount can vary, it's estimated that 100 grams of yacon root contains about 9 to 13 grams of carbs.³⁶

Because yakon syrup is much more concentrated, however, you'll get this same amount of carbs in about 2 tablespoons of yakon syrup. So it isn't a good keto option.

Sweetness: About 75% as sweet as sugar.

Isomalto-oligosaccharide(IMO)

Isomalto-oligosaccharide (IMO) is a type of carbohydrate that is found in some foods in small amounts, including soy sauce, honey, and sourdough bread. Food manufacturers produce IMO by treating the starch in corn or other grains with enzymes to create a sweet, less digestible form of carbohydrate.

IMO is added to sugar-free syrups, bars, and other low-carb or keto treats. IMO carbs are listed as fiber on the nutrition facts label.

Although isomalto-oligosaccharide has been referred to as a "digestion-resistant" starch, research shows that it is partially digested and absorbed into the bloodstream, where it raises blood sugar and insulin levels.³⁷

In small trials, healthy adults experienced dramatic increases in blood sugar and insulin levels after consuming IMO.³⁸

For this reason, we don't recommend using products that contain isomalto-oligosaccharide on a keto or low-carb diet. They likely contain more digestible carbs than their nutrition facts labels suggest.

Sweetness: About 50-60% as sweet as sugar

Synthetic sweeteners

Synthetic sweeteners, often referred to as artificial sweeteners, are created in laboratories from chemicals and other substances (like sugar, in the case of sucralose).

The sweeteners below have been approved for public consumption by the US FDA, which sets an acceptable daily intake limit for each type.³⁹

Acesulfame K

Also known as Acesulfame potassium or Ace-K, this sweetener is one of the most common sweetening agents in flavored water enhancers and sugar-free drinks. It can also be purchased in packets under the brand names Sunett and Sweet One.

Although it contains no calories or carbs and hasn't been shown to raise blood sugar or insulin in most studies, one trial suggested it might raise blood sugar in some people.⁴⁰ Additional research on its safety has also been advised, mainly based on rodent studies.⁴¹

Sweetness: 200 times as sweet as sugar

Aspartame

Aspartame is the most widely used sugar substitute in the US and arguably the most controversial. In addition to being used in many "diet" foods and beverages, it's sold as a sweetener under the brand name Equal (and formerly as NutraSweet).

Pure aspartame contains no calories or carbs and hasn't been shown to raise blood sugar or insulin levels in most studies.⁴² But sweetener packets of aspartame contain nearly 1 gram of carb each from dextrose.

The FDA considers aspartame safe when used in moderation, but some researchers believe that its safety requires further study.⁴³

Additionally, people have reported side effects from consuming aspartame, such as headaches and dizziness, among others. Although there have been several anecdotal reports of aspartame sensitivity, results from trials have been mixed.⁴⁴

Sweetness: 200 times as sweet as sugar

Saccharin

Discovered in 1878, saccharin is by far the oldest synthetic sweetener. It is marketed under the brand names Sweet'n Low and Sugar Twin.

While pure saccharin contains no calories or carbs, sweetener packets contain dextrose. It's well known for its bitter aftertaste.

The FDA attempted to ban saccharin in the early 1970s due to studies showing that a high percentage of rodents exposed to extremely large doses of it developed bladder cancer. This association was never shown in humans, however.⁴⁵

Overall research on saccharin's health effects is mixed, with some studies suggesting it may potentially have negative effects on gut and metabolic health in some people.⁴⁶

Sweetness: 300 times as sweet as sugar

Sucralose

Sucralose is the sweetener found in Splenda, which has been marketed as the sugar substitute that "tastes like sugar because it's made from sugar." This is true; the sucrose (white sugar) molecule has been modified so that it no longer contains carbs or calories – and is much, much sweeter.

Splenda packets contain dextrose, which does contribute calories and carbs.

Like other synthetic sweeteners, research on sucralose is mixed. Most studies have found that it doesn't have any impact on blood sugar or insulin levels when consumed alone, while others suggest it may increase blood sugar and insulin levels when consumed with carbs.⁴⁷ In one trial, consuming sucralose was found to increase appetite and intake among female and overweight people, but not among men.⁴⁸ Effects may vary among individuals, and more research is needed.

Sweetness: 600 times as sweet as sugar

Did you know that some products with labels that identify them as "zero-calorie" sweeteners are almost 100% carbs?

Beware of Stevia in the Raw, Equal, Sweet'n Low, and Splenda packets. They are labeled "zero calories" but they are not.

The FDA allows products with less than 1 gram of carbs and less than 4 calories per serving to be labeled "zero calories." So manufacturers cleverly package about 0.9 grams of pure carbs (from glucose/dextrose and sometimes maltodextrin) mixed with a small dose of a more powerful sweetener.

The labels reel in the consumer and satisfy the authorities. But the packages in fact contain almost 4 calories each, and almost a gram of carbs. On a keto diet that can quickly add up. Don't be conned; don't consume.

Diet soft drinks on keto?

Can you drink diet soft drinks on a keto diet? We recommend you avoid them if possible. Drink water, sparkling water, tea, or coffee instead.

As noted at the start of this guide, regular consumption of sweets, even with no calories, can potentially maintain cravings for sweet tastes.

Consuming diet beverages may also make it harder to lose weight.⁴⁹ This could be due to hormonal effects, other effects on satiety signals, or effects on gut microbiota.⁵⁰

What's more, a 2016 study found that most studies showing a favorable or neutral relationship between sugar-sweetened beverages and weight were funded by industry and full of conflict of interest, research bias and unreproduced findings.⁵¹

If you must drink diet sodas, though, you will likely still stay in ketosis. Regular soda, sweetened with sugar or high fructose corn syrup, on the other hand, will likely kick you right out of ketosis. Do not consume.

A final word on keto sweeteners

Whether to use sweeteners on a keto diet is an individual choice. Their effects seem to vary from person to person.

For some, the best strategy for achieving optimal health and weight loss may be learning to enjoy foods in their unsweetened state. It might take a little time for your taste buds to adapt, but over time, you may discover a whole new appreciation for the subtle sweetness of natural, unprocessed foods.

However, other people may not lose their taste for sweets. For them, including a few keto-friendly sweeteners may make it easier to stick with low carb as a lifelong way of eating.

Identifying which approach works best for you is key to achieving long-term keto or low-carb success.

Truvia Low Carb Diet

Source: https://www.dietdoctor.com/low-carb/keto/sweeteners

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Difference Between Keto And Low Carb Diet

Difference Between Keto And Low Carb Diet

If you're following the keto diet or just eating fewer carbohydrates for health reasons, beer (aka liquid carbs) might be one of the first things you cut from your daily intake. But there are days when you just have to have a cold one, and in those instances, low-carb beer is the way to go.

"There are more low-calorie and low-carb beer options on the shelves right now than there has ever been," says Steven Tsaparikos, RDN, a dietitian and certified health coach at Hancock Wellness Center in Greenfield, Indiana. While individual preferences differ, there's a beer to suit nearly everyone's tastes, whether that's a light wheat beer or a more bitter IPA. "Long gone are the days of every low-carb beer being extremely bland," he tells Health.

When it comes to low-carb beers, you might want to focus on "light" beers. Their carb counts are always lower and they usually contain less alcohol (as measured by the percent of "alcohol by volume," or ABV) than their regular counterparts. That said, some have more carbs than others. And they vary in calories too. "To be labeled as 'light,' the product needs to have one-third fewer calories compared to the full-calorie version," Taylor C. Wallace, PhD, principal and CEO of the Think Healthy Group and adjunct professor in the Department of Nutrition and Food Studies at George Mason University, tells Health.

For clients who enjoy drinking beer, Tsaparikos encourages moderation and making informed choices. Look for nutritional information on packaging or online. Five grams of carbohydrate is a reasonable benchmark for people who watching their carb intake, he says, as long as they're drinking responsibly.

We've rounded up 10 low-carb beers that clock in at fewer than 100 calories per 12 ounce bottle or glass, including some fresh new options. Enjoy!

Amstel Light

low carb beer carbohydrate drinking alcohol fun party woman weight diet resolution bloated health

95 calories, 5 g carbs, 3.5% ABV

At 5 grams carbohydrate per serving, Amstel Light is about middle of the road for this category. It's also light on the palate and quite refreshing.

Blue Moon LightSky

95 calories, 3.6 g carbs, 4% ABV

Craving a wheat brew? This one's light and refreshing with a solid tangerine undertone, "which will be very familiar to anyone who has had Blue Moon in the past," notes Tsaparikos.

Budweiser Select 55

low carb beer carbohydrate drinking alcohol fun party woman weight diet resolution bloated health

55 calories, 1.9 g carbs, 2.4% ABV

With an aroma of toasted malt and subtle hops, this beer is the lowest  when it comes to calories and carbs. It's even lighter than Bud Light, which comes in over our 100-calorie cap, and Budweiser Select, Anheuser-Busch's 99-calorie version.

Corona Premier

low carb beer carbohydrate drinking alcohol fun party woman weight diet resolution bloated health

90 calories, 2.6 g carbs, 4.0% ABV

This 2018 offering from Grupo Modelo in Mexican actually clocks in at fewer calories and carbs than Corona Light (which has 99 calories and has 5 grams of carbohydrates).

Devil's Backbone Bright Tangerine Sparkling Ale

low carb beer

85 calories, 2 g carbs, 4% ABV

"Sparkling ales, ciders, and seltzers are very popular right now," notes Tsaparikos. Both Devil's Backbone Bright Tangerine Sparkling Ale and the brand's Bright Pineapple Sparking Ale have solid ratings on beer ratings website untappd.com.

Dogfish Head Slightly Mighty

low carb beer

95 calories, 3.6 g carbs, 4% ABV

This low-cal brew is one that Tsaparikos has enjoyed himself. "This is a great option for the IPA fans out there that are wanting to work towards their goals and still enjoy a nice hoppy bear at the end of a long day," he says.

Lagunitas DayTime

low carb beer

98 calories, 3 g carbs, 4% ABV

With the re-release of DayTime in 2019, Lagunitas Brewing Company delivered a lighter IPA with lower alcohol content. With this brew, "you still get the characteristics of a traditional IPA but with much lower calories and carb content," says Tsaparikos.

Michelob Ultra Pure Gold

low carb beer

85 calories, 2.5 g carbs, 3.8% ABV

Introduced in 2018, Ultra comes in with a slightly better nutrition profile than traditional Michelob Ultra (95 calories, 2.6 grams of carb, and 4.2% ABV) and what appears to be a similar flavor profile, observes Tsaparikos. If you  want to cut back, pick up Michelob Ultra's 7-ounce bottle: It's 55 calories and 1.5 grams of carbs.

Miller Lite

low carb beer carbohydrate drinking alcohol fun party woman weight diet resolution bloated health

96 calories, 3.2 g carbs, 4.2% ABV

First brewed in 1975, this pilsner is the "original light beer." Want even fewer calories and carbs? Try Miller64, which has just 64 calories per serving and 2.4 grams of carbs.

Yuengling Flight

low carb beer

95 calories, 2.6 g carbs, 4.2% ABV

This "next generation" light beer pairs well with salad, seafood, and poultry, according to the Pennsylvania brewery's website. Among light lagers on beer ratings website Beeradvocate, Flight ranks among the best, beating Yuengling's Premium Light Beer.

Don't see a low-carb beer you like?

Unfortunately, there's no good indicator—such as bitterness from hops—that can help you ID other low-carb beers. "Obviously if the product tastes sweet, it likely has more sugar and carbs," says Wallace. "But in general, quantities can vary between even similar products."

But it will get easier soon: "Beer industry leaders Anheuser-Busch, MillerCoors, HeinekenUSA, Constellation Brands Beer Division, North American Breweries and Craft Brew Alliance—which produce more than 81% of the beer sold in the US—have agreed to implement labeling of total calories, carbohydrates, protein, fat, and ABV by the end of 2020 to help consumers choose healthier options," says Wallace. Cheers to that.

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• By Brierley Horton, MS, RD

Difference Between Keto And Low Carb Diet

Source: https://www.health.com/weight-loss/best-low-carb-beer-keto

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Best Grocery List For Low Carb Diet

Best Grocery List For Low Carb Diet

Photo Courtesy: [Phil Fisk/Cultura/Getty Images]

Carbs may be delicious, but, depending on your health status and any conditions you may have, they may not be the most nourishing (or healthy) macronutrients for you to eat. However, that doesn't mean you can't enjoy your favorite typically higher-carb foods — it just means you need a bit of creativity and a few tips and tricks for making modifications. That's especially true when it comes to a classic breakfast favorite: quiche.

Traditional quiche begins with a pie crust as its base, which isn't ideal if you're limiting carbs. But, by removing the crust — or using some delicious, low-carb substitutes — you can still enjoy the delicate egg and zesty ingredient combinations that make this dish so versatile. Start diversifying your low-carb breakfast menu (or even your evening meals) with these easy crustless quiche recipes.

Crustless Vegetable Quiche

Photo Courtesy: [EasyBuy4u/Getty Images]

Starting the day with an array of healthy vegetables — plus the protein from eggs — on your plate is never a bad idea. That's why this crustless vegetable quiche is such a nice option: You get great flavors and all the nutritional benefits of whatever veggies you add. Plus, it's vegetarian friendly. Even if you're not fully vegetarian, there are some great reasons to try this quiche; forgoing meat once in a while and upping your consumption of fresh produce can improve your cholesterol levels, for one.

This recipe from Food.com calls for broccoli, red pepper and zucchini, though you can swap them out for other vegetables if you prefer. Mushrooms, asparagus and tomatoes are tasty options as well. All are great sources of different vitamins, minerals and fiber. Add the cheese of your choice and some salt and pepper or other spices for an easy way to change up the flavor profile.

Crustless Quiche Lorraine

 Photo Courtesy: [jaker5000/Getty Images]

Quiche Lorraine might be one of the most classic (and best-known) recipes for this dish — and it's just as delicious without the crust. If you're looking for a keto-friendly breakfast dish that helps you reach your daily protein goals, this crustless quiche Lorraine, also from Food.com, is a top option.

Generally, people who follow the ketogenic diet get about 75% of their daily calories from fat, 20-30% from protein and around 5% from carbs. This recipe gets its fat and protein from the eggs, bacon and Swiss cheese you'll use. If you want to add a vegetable for extra flavor and nutrients, try spinach; it's relatively low in carbs but packed with healthy vitamins A and K.

Bacon Cheeseburger Keto Breakfast Quiche

 Photo Courtesy: [John Rizzo/Getty Images]

Looking for more crustless quiche options that work just as well for dinners as they do your morning meals? You'll want to try this bacon cheeseburger keto quiche from Kalyn's Kitchen. It satisfies keto fat and protein requirements thanks to its ground beef, bacon, eggs and the cheese of your choice (we recommend sharp cheddar). For a little bit of low-carb veggie crunch, add a handful of green onions and pickles into the mix too — yes, pickles in crustless quiche. They really do elevate this dish with their crunch and zesty tang.

Spicy Southwest Crustless Quiche

 Photo Courtesy: [yipengge/Getty Images]

For those on the keto diet who also like a little kick to their meals, this spicy Southwest crustless quiche from the folks at Wisconsin Cheese will definitely satisfy any flavor cravings. It's packed full of fat and protein thanks to its eggs, heavy whipping cream, milk and pork sausage. Add some jalapenos, green peppers and pepper jack cheese to crank up the spice level.

As with most of the quiche dishes in this list, you'll cook this in a greased pie dish at 350 degrees Fahrenheit until the edges are golden brown and the center of the quiche no longer looks runny or jiggly. It may take about 45 minutes to achieve the right cooked consistency, and you can also tell the quiche is done — as with many baked treats — when a knife inserted into the center comes out clean. Let the quiche stand for about 10 minutes to fully firm up before slicing into it.

Vegan Crustless Quiche

 Photo Courtesy: [Cavan Images/Getty Images]

This one is a bit of a surprise — a unique and flavorful surprise. You already know quiche is an egg dish, and eggs aren't vegan. So you might also be wondering how a vegan version could exist. In showcasing some true culinary creativity, this vegan crustless quiche from The Spruce Eats utilizes tofu, dairy-free crumbled cheese, soy or almond milk, nutritional yeast, ground cashews and dairy-free cream cheese.

The result is a smooth, authentic crustless quiche that's perfect for people who eat a plant-based diet or those who are allergic to eggs. In addition to its healthful egg-free base, it's got asparagus, garlic and turmeric to spice things up just right. You can always add or substitute your preference for other veggies as well; consider using what's in season to enjoy them at their peak of freshness.

Kale and Feta Crustless Quiche

 Photo Courtesy: [Kale and Feta Crustless Quiche/Eating Bird Food]

Eating Bird Food's kale and feta crustless quiche recipe is an easy yet flavorful low-carb meal that makes for not only a delicious breakfast but also an ideal main course for lunch or dinner. Simply pair a slice with a cup of soup or a salad to create a well-rounded meal. As an added bonus, this recipe is a little different from other basic crustless quiches, which can keep your taste buds on their toes while giving you a nutrient boost at the same time.

Aside from the kale, feta and eggs — its star ingredients — this recipe uses coconut oil, almond milk, mushrooms, garlic, nutmeg and parsley. And here's an interesting tidbit of information about kale: It's a superfood that's chock-full of vitamins and minerals — but that's also low in calories and carbs.

Resource Links:

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale

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Best Grocery List For Low Carb Diet

Source: https://www.symptomfind.com/health/basic-crustless-quiche-recipes?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex

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Low Carb Diet Chest Pain

Low Carb Diet Chest Pain

GOING carb-free may speed up your weight loss (temporarily), but it won't do your heart any favours.

Scientists have found that people who cut pasta, bread and grains to lose weight increase their risk of heart problems by a FIFTH.

3

Credit: Getty - Contributor

Don't ditch the pasta - it may just save your life!Low-carb plans like the Keto, Atkins and paleo diets tend to see people getting fewer calories from grains, fruits and starchy veg.

But scientists in China warn cutting carbs increases the risk of atrial fibrillation (AFib) by 18 per cent.

It's the most common form of heart rhythm disorder - causing an irregular, often abnormally fast heart beat. Sufferers are at greater risk of stroke and heart failure.

Scientists looked at the health records of nearly 14,000 people over a 20-year period. None of them had AFib when they enrolled in the study, but nearly 1,900 went on to be diagnosed with it by the end.

3

People who ditch the carbs run the risk of developing a deadly heart condition Credit: Getty - Contributor

All of the participants were asked to report their daily intake of 66 different food items.

Researchers then estimated each person's daily carb intake and the proportion of calories that came from carbs every day.

On average, carbohydrates made up half of the calories consumed.

Scientists then divided participants into three groups: low, medium and high carb intake.

Symptoms of atrial fibrillation?

AFib is a condition that causes an irregular and often abnormally fast heart rate.

A normal heart rate is thought to be between 60 and 100, but people with AFib will have one way above 100.

People with atrial fibrillation are at increased risk of having a stroke. In extreme cases, atrial fibrillation can also lead to heart failure.

When the heart beats normally, its muscular walls contract (tighten and squeeze) to force blood out and around the body.

They then relax so the heart can fill with blood again. This process is repeated every time the heart beats.

In atrial fibrillation, the heart's upper chambers (atria) contract randomly and sometimes so fast that the heart muscle cannot relax properly between contractions. This reduces the heart's efficiency and performance.

Atrial fibrillation occurs when abnormal electrical impulses suddenly start firing in the atria.

These impulses override the heart's natural pacemaker, which can no longer control the rhythm of the heart.

Symptoms include:

• heart palpitations
• tiredness
• breathlessness
• feeling faint
• chest pain

See your GP immediately if you notice a sudden change in your heartbeat.

Source: NHS

They found that those on low-carb diets were 18 per cent more likely to develop AFib than those with moderate carb intake, and 16 per cent more likely than those with high carb intake.

So why should that be?

Well, lead author Dr Xiaodong Zhuang, a cardiologist at the hospital affiliated with Sun Yat-Sen University in Guangzhou, China, said one reason could be all the anti-inflammatories these people are missing out on.

Fruit, veg and whole grains are known to reduce inflammation - something we know is behind many chronic conditions.

3

Low-carb diets tend to replace fruit, veg and wholegrains with fats and protein Credit: Getty - Contributor

Another explanation is that eating more protein and fat instead of carbs can increase oxidative stress - which is associated with AFib.

Low-carb diets have become increasingly popular in recent years as a means of losing weight via sugar restriction.

But previous studies have found that both low-carb and high-carb diets come with an increased risk of death.

And it doesn't matter what you replace that missing carb element with, your heart may suffer just the same.

"Low carbohydrate diets were associated with increased risk of incident AFib regardless of the type of protein or fat used to replace the carbohydrate," Dr Zhuang said.

Last summer, we reported that experts had found cutting carbs "increases the risk of early death".

But more research is still needed to work out if poor heart health is caused directly by eating fewer carbs.

Aid heart with a big breakfast

EATING a big breakfast helps to keep your heart healthy, a study found.

Having an energy rich meal with more than 20 per cent of daily calories lowers the risk of heart disease and stroke.

Scoffing milk, cheese, cereals, bread and honey reduced plaque build-up in people's arteries.

The Greek researchers, who studied 2,000 people, said those who ate a big breakfast tended to then have healthier food for the rest of the day.

Their study also found watching less telly was good for you. Spending 21 hours a week in front of the box increased the risk of high blood pressure by 68 per cent and diabetes by 50 per cent.

Lead researcher Dr Sotirios Tsalamandris said: "A high energy breakfast should be part of a healthy lifestyle."

MORE ON DIET

At the moment all we can say is that there's an association.

"The long-term effect of carbohydrate restriction is still controversial, especially with regard to its influence on cardiovascular disease," said  Dr Zhuang.

"Considering the potential influence on arrhythmia, our study suggests this popular weight control method should be recommended cautiously."

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Low Carb Diet Chest Pain

Source: https://www.thesun.co.uk/fabulous/8573136/low-carb-diets-weight-loss-increase-heart-condition-risk/

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Low Carb Diet Bars

Low Carb Diet Bars

The 7 Best Low-Carb Snacks of 2021, According to a Dietitian

Big on taste and nutrition, light on carbs

Updated on August 17, 2021

Our editors independently research, test, and recommend the best products, and articles are reviewed by healthcare professionals for medical accuracy. You can learn more about our review process here. We may receive commissions on purchases made from our chosen links.

Whether you follow a keto or paleo diet, or you simply want to watch your carbohydrate intake, low-carb snacks are a great way to adequately fuel your body and satisfy hunger between meals. An excellent low-carb snack tastes great, is easy to take on the go, and packs a ton of protein and healthy fats. While there are many low-carb snack options on the market, some companies replace carbs and sugar with potentially harmful and nutrient-devoid ingredients. It's best to look for high-quality snacks that are naturally low in carbohydrates that are free of added sugars. Because snacking contributes to approximately one-third of daily energy intake, it's best to select a whole-foods-based product that is minimally processed.

Here, the best low-carb snacks:

If you're looking for an excellent low-carb snack that's not processed, is conveniently portioned, and tastes delicious, almonds are a top choice. Blue Diamond Whole Natural Almonds are raw, unroasted, and free of salt. The convenient 100-calorie packs are perfect for taking with you on the go and are a sensible snack with 9 grams of fat, 4 grams of protein, and only 2 grams of net carbs per package.

The super-simple snack includes only one ingredient: almonds. Heart-healthy almonds have been shown to reduce LDL and improve HDL, reducing overall risk for coronary heart disease. If you prefer a snack with a bit more flavor, Blue Diamond Almond 100-calorie packs also come in Lightly Salted and Cocoa Dusted flavors.

Hard-boiled eggs are a protein-packed, low-carb snack, but they're not always convenient to make. Boiling and peeling the eggs requires a bit of planning, and when you're short on time, you want something a bit easier to grab and go. Vital Farms makes hard-boiled eggs an easy snack option with pre-packaged, cooked, and peeled pasture-raised eggs. For convenience and an extra boost of flavor, Vital Farms includes tiny travel salt and pepper packets.

The top-quality eggs come in packages of two, providing 6 grams of protein and only 1 gram of carbohydrate per egg. The ready-to-eat eggs are the perfect unprocessed protein snack that requires no prep. Don't skip the yolk—the combination of the healthy fats in the yolk with the protein in the egg white provides a satiating, delicious snack that will keep you full for hours.

If you love cheese, you'll be a fan of these convenient mini cheese wheels that are individually wrapped for a quick snack at home or on the go. Cheese is an excellent low-carb snack that doesn't skimp on taste. It's great eaten alone or paired with a fiber-filled fruit or handful of nuts for extra healthy fats. Each wheel contains 70 calories, 5 grams of protein, and zero carbs.

These handy 100% real cheese snacks have a creamy, delicious taste that the whole family will love. They're made with top-quality milk that contains no artificial growth hormones. Plus, if you're a fan of cheese but find that it gets moldy before you eat it, the mini Babybels have a long-lasting shelf life of about 75 days.

Greek yogurt is an excellent, versatile, protein-rich dairy product that's easy to eat any time of day. With a thick, creamy consistency and slightly tangy flavor, greek yogurt is a tasty treat that's also low in carbs. If you're a fan of Greek yogurt with little added sugar and simple ingredients, Siggi's is the best option for you. The wholesome yogurt brand is widely available and offers a selection of products including nonfat, low-fat, and whole milk yogurts as well as drinkable yogurt and kids products.

All of Siggi's products are made with non-GMO ingredients and without artificial sweeteners or colors. Siggi's Vanilla 0% milkfat yogurt contains 100 calories, 14 grams of protein, and 11 grams of carbohydrates. While that may seem a bit higher in carbs than comparable snacks, much of the carbohydrate content in yogurt comes from natural sugars found in the milk. For an even lower-carb option, try the plain variety.

Jerky is the ultimate low-carb, high-protein snack. Some beef jerky varieties contain large amounts of sugar and soy to create rich teriyaki and tempting flavors. The New Primal Sea Salt & Pepper flavor jerky uses organic coconut aminos, pineapple juice, honey, and various spices to create a rich flavor with only 4 grams of sugar per serving. Each serving contains 70 calories, 11 grams of protein, and only 5 grams of carbs. This low-carb snack is perfect for those with allergies, as it is free of the top eight allergens.

Made with 100 percent grass-fed beef raised without being treated with hormones or antibiotics, The New Primal's Beef Jerky is top quality and tastes delicious. Evidence shows that grass-fed beef has higher healthy fatty acid and slightly higher antioxidant content than typical grain-fed beef, so this low-carb jerky goes above and beyond the norm.

Peanut butter is an excellent low-carb snack that can be combined with fresh fruit and veggies or eaten on its own. Single-serve packets make it easy to enjoy your favorite peanut butter anytime and anywhere. Justin's single-serve squeeze packs offer the brand's nutritious Classic Peanut Butter in a convenient, portable package.

Each 1.15-ounce packet holds Justin's delicious gluten-free, vegan, and non-GMO Project Verified nut butter. The classic flavor contains 210 calories, 7 grams of protein, and 6 grams of carbs. With only 2 grams of sugar and simple ingredients comprised of only dry roasted peanuts and palm oil, Justin's is a smart snack to keep you fueled with a small amount of carbs.

Finding a low-carb bar that is low in sugar and high in real food ingredients can be a challenge. Primal Kitchen's Protein Bars are paleo- and keto-certified, with only 2 grams of sugar and 9 grams of carbs per bar. The five delicious flavors—Almond Spice, Chocolate Coconut, Coconut Lime, Mint Chip, and Peanut Butter—satisfy any sweet snack craving thanks to a bit of honey and monk fruit extract.

Protein from nuts, seeds, and cage-free eggs makes this Primal Kitchen bar a smart snack any time of the day. The creamy peanut butter variety contains 9 grams of protein with 16 grams of healthy fats, primarily from coconut oil. The combination of fat and protein helps to keep energy boosted, especially if you follow a low-carb diet. The smooth, soft texture is decadent, and the convenience of a packaged treat is unmatchable.

Final Verdict

For an excellent low-carb snack that's packed with satiating healthy fats and protein, choose Blue Diamonds Whole Natural Almonds (view at Amazon). For a zero-carb snack that also packs a protein punch, Mini Babybel Cheese (view at Amazon) is a great choice.

What to Look for in a Low-Carb Snack

Grams of Carbohydrates:

A low-carb snack may range anywhere from zero carbs to about 30 grams of carbohydrates, but it's best to look for a packaged snack with less than 10 grams of carbohydrates and pair it with a fiber-rich fruit or vegetable if you need more whole-food carbs.

Ingredients:

When possible, choose a snack that is made from whole food ingredients. Always take a look at the ingredient list of your favorite snack so you know exactly what is in it.

Calories:

In general, a snack is approximately 100 to 250 calories. Depending on your individual caloric needs, you may need a bit more or a bit less from a snack.

FAQs

How many grams of carbs do you need daily on a low-carb diet?

Carbohydrate needs vary based on individual needs. While there is no strict definition of how many grams of carbohydrates comprise a "low-carbohydrate" diet, most low-carbohydrate diets fall within 100 to 150 total grams of carbohydrates per day.

What are some easy-to-make homemade low-carb snacks?

There are many low carb packaged snacks, but it's easy to make a low-carb snack at home with whole foods such as protein, fruits, and vegetables. Favorites include hard-boiled eggs, carrots and hummus, cottage cheese with berries, nuts, and celery with almond butter.

What Experts Say

"Consuming a carbohydrate-rich snack—or eating carbs alone without protein or fat—can result in a quick spike and crash of your blood sugar, leaving you feeling hungry and unsatisfied. When choosing a low-carb snack, opt for real, whole foods that are approximately 200 to 250 calories. If you want a bit of carbs, focus on complex carbs that are high in fiber along with a source of protein and healthy fat, which helps to stabilize your blood sugar and results in a more satiating snack."—Merrill Brady, MS, RDN, CDN

Why Trust Verywell Fit?

A personal note on my recommendations written above. As a dietitian, I frequently recommend low-carbohydrate snacks as part of any balanced diet. In writing this article, I spent time looking at current research on snacking and satiety, as well as research on low-carb diets. I also looked at multiple products and brands and consulted with peers in dietetics.

I believe the products in the round-up are made by trusted brands and are composed of high-quality ingredients. I would recommend the above products to friends, family, and clients, and have personally tried all of the products. You can currently find Mini Babybel Cheese, Justin's Nut Butter packets, and Blue Diamond Almonds in my low-carb snack stash.—Eliza Savage, MS, RD, CDN

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Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

1. Njike VY, Smith TM, Shuval O, et al. Snack Food, Satiety, and Weight. Adv Nutr. 2016;7(5):866-878. doi:10.3945/an.115.009340

2. Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K. Almonds and Cardiovascular Health: A Review. Nutrients. 2018;10(4):468. doi:10.3390/nu10040468

3. Kiczorowska B, Samolinska W, Kwiecien M, Winiarska-Mieczan A, Rusinek-Prystupa E, Al-Yasiry A. Nutritional value and the content of minerals in eggs produced in large-scale, courtyard and organic systems. J Elementol. 2015;20(4):887-895. doi:10.5601/jelem.2014.19.4.701

4. Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutr J. 2010;9:10. doi:10.1186/1475-2891-9-10

5. Carreiro AL, Dhillon J, Gordon S, et al. The Macronutrients, Appetite, and Energy Intake. Annu Rev Nutr. 2016;36:73-103. doi:10.1146/annurev-nutr-121415-112624

6. Brouns F. Overweight and diabetes prevention: is a low-carbohydrate-high-fat diet recommendable? Eur J Nutr. 2018;57(4):1301-1312. doi:10.1007/s00394-018-1636-y

Low Carb Diet Bars

Source: https://www.verywellfit.com/best-low-carb-snacks-4161228

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