Low-Carb Taco Tortilla Chips for Snacks

This content originally appeared on Sugar-Free Mom. Republished with permission.

If you love all things taco flavored, these super easy Low Carb Keto Taco Tortilla Chips are one for your must-make list. They use almond flour tortilla as a base, then spiced with a homemade taco seasoning with no added preservatives or sweeteners!

You can make these tortilla chips in the air fryer or your oven. For the ultimate in crispness, the air fryer method wins. Baking these tortilla chips in the oven is just as delicious, just a touch softer, more like a crisp cracker.

You can make these almond flour keto taco tortilla chips nut-free if you or your family have tree nut allergies. Simply swap the almond flour for sunflower seed flour in the same amount and you will have perfectly crispy keto nut-free taco tortilla chips!

Low-carb keto taco tortilla (1)

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Low-Carb Keto Taco Tortilla Chips

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These crispy keto taco tortilla chips are easy to make at home, can be made nut free, and can be prepared in your oven or air fryer! They are the perfect party snack with any dip or salsa!
Course Appetizer, Snack
Cuisine Mexican
Keyword Tortilla Chips
Prep Time 15 minutes
Cook Time 8 minutes
Total Time 23 minutes
Servings 12 servings
Calories 76kcal
Author Jo Harding

Ingredients

Taco Seasoning

  • teaspoon chili powder
  • teaspoon onion powder
  • ¼ teaspoon garlic powder
  • ¼ teaspoon oregano
  • ¾ teaspoon cumin
  • ¾ teaspoon smoked paprika

Tortilla Base

  • 1 cup almond flour or 100g
  • 2 tablespoons psyllium husk powder or 15g
  • ½ teaspoon baking powder
  • ½ teaspoon xanthan gum
  • teaspoon salt
  • 1 large egg
  • 1 egg white
  • 1 tablespoon coconut oil or olive oil
  • 2 tablespoons water

Instructions

  • Preheat oven to 355F / 180C / 160 fan.
  • Prepare the taco seasoning by whisking all the ingredients together in a small bowl.
  • Place the dry ingredients (almond flour, psyllium husk powder, baking powder, xanthan gum, salt, and taco seasoning) into a mixing bowl and stir to combine.
  • Add in the wet ingredients (eggs, oil, and water) and mix well.
  • Place in the fridge to rest for 15 minutes then shape into a ball with your hands.
  • Cut the ball into 2 pieces. Place 1 ball between 2 sheets of parchment paper and flatten with your hands. Then, roll thinly using a rolling pin to about the thickness of a coin.
  • Remove the top sheet of parchment Cut into triangles. Gather up any dough ends from ball one and include them in ball two. Cut remaining dough into triangles. You should have 60 triangles in all.

Oven Method

  • Place triangles on a baking sheet with space around each one, so they don’t overlap.
  • Bake for 7- 10 minutes or until golden. Keep an eye on them, as cooking times will vary depending on how thin you roll them. Remove from the oven and allow to cool to firm up.

Air Fryer Method

  • Spray chips with a fine spray of olive oil on both sides. Preheat your air fryer if your model requires it. Lay the tortilla chips in a single layer, so they don’t touch each other. Cook at 335F or 168C for 4 minutes. Allow chips to cool to crisp up. Note: you will need to do this in batches to cook all the tortillas.

Storage

  • Tupperware for 4 days or freezer for 2 .months

Notes

Net carbs: 2g

Nutrition

Serving: 5chips | Calories: 76kcal | Carbohydrates: 4g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 16mg | Sodium: 140mg | Potassium: 31mg | Fiber: 2g | Sugar: 1g | Vitamin A: 103IU | Vitamin C: 1mg | Calcium: 32mg | Iron: 1mg


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Low-Carb Taco Tortilla Chips for Snacks Recipe

Source: diabetesdaily.com

10 Low-Carb Products I Am Eating Now

I find that sticking to a low-carb lifestyle is easier when I have delicious healthy products at home. Luckily, there are plenty of great companies catering to those who eat low-carb. Each of these foods and snacks has a low-carb count and doesn’t spike my blood sugar. It is nice to have these foods as options so I can keep my blood sugars in check and stick to my nutritional goals.

Here are the 10 low-carb food products I am eating now. While they aren’t the most inexpensive options, they are all made with the healthiest ingredients possible and still manage to deliver on taste, which isn’t an easy feat!

Only Bean

Photo credit: Only Bean

Only Bean

This is a delicious pasta substitute made with edamame, black bean, or soy. My favorite is the edamame spaghetti, which packs in 44 grams of protein, 19 grams of fiber, and 16 net carbs. Top this dish with ground beef, chicken meatballs, or grilled shrimp, and add even more health benefits to this dish!

choc zero

Photo credit: Choc Zero

Choc Zero

This is low-sugar chocolate that is sure to satisfy your sweet tooth. Choose from peanut butter cups, chocolate bark, chocolate baking chips, syrups, and more. This company boasts avoiding artificial sweeteners and uses monk fruit instead. My favorite is the chocolate baking chips, as they are extremely versatile and can be paired with greek yogurt, an acai bowl, thrown into your protein shake, or used to make a delicious low-carb treat. Their baking chips come in milk chocolate, white chocolate, and dark chocolate. I love using dark chocolate, which only contains 1 g net carbs, to top a Too Good Yogurt for a healthy protein-packed treat!

NGR Bites

Photo credit: NGR Bites

NRG Bites Protein Snack Bar

Made by Paul Kahan, a fellow person living with type 1 diabetes, this is a perfect low-carb and high-protein snack on the go. I love to grab one on my way to the gym or pair it with coffee for a delicious and blood sugar-friendly start to my day. Offered in chocolate chip brownie, peanut butter, birthday cake, Strawberry Frosted Donut, and vegan chocolate chip banana bread, NRG Bites are a great choice for anyone looking for a healthy snack.

chicken burrito bowl real good

Photo credit: Real Good Foods

Real Good Food

A diabetes online community favorite, Real Good Foods promises low-carb, high-protein, and delicious foods that can be made in minutes. Aside from their new ice cream (which is out of this world!), my latest favorite is their chicken burrito bowl. This is a perfect lunch or dinner and comes in at 9g net carbs and 15g of protein. I highly recommend checking out their website as they have an extensive list of products to choose from.

swee2ooth

Phot credit: Swee2ooth

Swee2ooth

This is a whey protein powder created with people living with diabetes in mind. Their blend contains 20 grams of protein, between 2-3.5g net carbs depending on the flavor, and offers plenty of healthy vitamins and minerals. These super wholesome nutrients could help reduce glucose spikes, keep you fuller for longer, lower blood pressure, and help reduce the risk of cardiovascular disease — to name a few! Use Swee2ooth in smoothies, add to iced coffee, or use it for baking some of your favorite high-protein desserts.

legendary foods

Photo credit: Eat Legendary

Legendary Low-Carb Toaster Pastry

It is hard to find a low-carb, high-protein breakfast that isn’t mostly just eggs and bacon. Thanks to Legendary, you can enjoy a tasty breakfast pastry that contains only 3g net carbs and 170 calories. Compare that to a regular toaster pastry at 35 g net carbs and 210 calories. It also is packed with 9 grams of protein, which you can’t get from any other kind of morning pastry! I found these to be absolutely delicious and they didn’t put me on a blood sugar roller coaster.

keto enlightened ice cream

Photo credit: Eat Enlightened

Enlightened Ice Cream

I have tried many different types of low-carb ice cream, and Enlightened is my number one. I always look forward to this dessert and enjoy knowing that my blood sugars won’t get out of whack.  With a great variety of flavors, they have something for everyone. All of the Enlightened products, both bars and pints, are sweetened with monk fruit and erythritol, which are all-natural, zero-carb sweeteners. The keto collection is made with real cream and zero-carb sweeteners. They come out to 1 g net carb per serving once you factor in their high fiber content. They all were rich and creamy, and the bits of flavor were plentiful, a delicious surprise inside every bite.

Chipmonk Baking

Photo credit: Chipmonk Baking

Chipmonk

These low-carb, high-fat bite-size snacks come in an assortment of flavors and are made with almond flour, butter, and eggs, and include allulose and monk fruit as the sweeteners. I think they taste great, and with only 1g net carb and 80 calories per serving, this is a great sweet treat that won’t impact your blood sugar levels. They also offer a variety of other goods, including keto bites, dry mixers, sweeteners, and more, so be sure to check them out.

perfect snacks

Photo credit: Perfect Snacks

Perfect Bar Dark Chocolate Sea Salt Peanut Butter Cup

I first tried Perfect Bar’s original refrigerated protein bar a few years back and gave it rave reviews, so I was pleasantly surprised to see they have a new product offering.  The dark chocolate and sea salt peanut butter cup puts the original peanut butter cup to shame thanks to its generous sprinkling of crunchy sea salt, rich peanut butter, and chocolate goodness. Coming in at 7 grams of protein and 13g net carbs, this is a decadent treat that will also keep your blood sugars stable.

Photo credit: SkinnyDipped

Skinny Dipped Almonds

This is a delicious tasty treat that contains no artificial flavors and also no sugar alcohols, which can cause an upset stomach. Coming in an assortment of flavors, Skinny Dipped offers not only regular size but single sized packets allowing you to exercise portion control which will help prevent a blood sugar spike. All their flavors range from 11-16 grams of carbs and 5-6 grams of protein per serving. I highly recommend trying their new products, the Skinny Dipped Chocolate Bars and Peanut Butter Cups.

Having healthy store-bought snacks makes sticking to my nutrition goals much easier. I highly recommend giving some of these suggestions a try. Have you found any great products to share? Like and comment below!

Source: diabetesdaily.com

Keto Chocolate Cream Cheese Truffles

This content originally appeared on Low Carb Yum. Republished with permission.

Before fat bomb recipes were all the rage, I would whip up some simple cream cheese chocolate balls made with cocoa. Then I’d coat them with a little coconut, nuts, or cocoa powder.

The recipe for these cream cheese truffles is so simple. Plus, I usually have all the ingredients on hand. So I can make them for a quick snack any time.

Because this is such a quick and easy recipe, it’s sure to become a go-to for you too!

Cream Cheese Truffles

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Keto Chocolate Cream Cheese Truffles

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These low-carb almond fudge keto truffles are easy to prepare and look fabulous. Coat them in cocoa powder, chopped nuts, or unsweetened coconut.
Course Snack
Cuisine American
Prep Time 15 minutes
Total Time 15 minutes
Servings 12 truffles
Calories 45kcal

Equipment

  • Food processor or mixer

Ingredients

  • ½ cup unsweetened cocoa powder
  • 4 ounces cream cheese
  • 1-2 tablespoons heavy cream optional – see note
  • cup Swerve Confectioners Powdered Sweetener or Truvia Sweet Complete Confectioners
  • ½ teaspoon almond extract or another flavor extract
  • cocoa powder
  • unsweetened coconut
  • chopped nuts

Instructions

  • In a food processor or mixer, combine ½ cup cocoa powder, cream cheese, cream (if using), and almond extract until well blended.
  • Using a small scoop or spoon, divide the mixture evenly and roll it into balls. Roll balls in the desired topping – cocoa, coconut, or chopped nuts.

Notes

The addition of heavy cream will give a sweeter taste and tone down the cream cheese.

You may want to place the cream cheese mixture in the refrigerator for 15 to 30 minutes before forming it into balls if it’s too soft.

The easiest way to get uniform balls is to use a cookie scoop. It will also help to get the balls perfectly round.

For a smooth mixture, it’s best to use soft cream cheese. To soften it quickly, put it in the microwave for about 15 seconds.

The original recipe used 3 tablespoons of Truvia, a concentrated granular mix of stevia and erythritol. Since one-for-one powdered sweeteners are more common these days, the recipe changed to use one of those instead.

Nutrition

Calories: 45kcal | Carbohydrates: 3g | Protein: 1g | Fat: 4g | Saturated Fat: 2g | Cholesterol: 12mg | Sodium: 32mg | Potassium: 69mg | Fiber: 1g | Sugar: 1g | Vitamin A: 145IU | Vitamin C: 1mg | Calcium: 15mg | Iron: 1mg


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Keto Chocolate Cream Cheese Truffles Recipe

Source: diabetesdaily.com

High Blood Sugar at Night: What to Do

This content originally appeared on diaTribe. Republished with permission.

By Eliza Skoler

Why do your blood sugar levels increase at night, and what you can do to prevent this? Learn strategies for managing high blood sugar levels overnight and in the morning, including healthy bedtime snacks.

For National Sleep Awareness week, we are focusing on how to regulate overnight blood glucose (sugar) levels. With the many factors that can affect your glucose levels, nighttime can be a challenge. Some people with diabetes experience high overnight levels while others fear or experience a glucose drop during sleep. Trying to keep glucose levels stable overnight will help you get more sleep and feel better – and a good night’s sleep will aid your diabetes management the next day. While this article focuses on overnight highs, you can learn more about preparing for and preventing hypoglycemia (low blood sugar) here.

Here are some tips and strategies for how people living with diabetes can get better sleep at night and avoid high blood sugar levels.

Click to jump down:
Symptoms of High Blood Sugar at Night
Is It Safe to Sleep with High Blood Sugar?
Why Does Blood Sugar Go Up at Night? 
What is the Dawn Phenomenon?
How to Stabilize Your Blood Sugar Overnight
Great Bedtime Snacks for People Living with Diabetes
What Should Your Blood Sugar be When You Wake Up?
How to Lower Morning Blood Sugar

Symptoms of High Blood Sugar at Night

If your blood sugar is high at night you may experience symptoms of hyperglycemia. Hyperglycemia, or “high glucose,” is not defined by one specific glucose level. While many people with diabetes aim to keep blood sugar levels below 180 mg/dl during the day, some people aim for the lower range of 120 or 140 mg/dl at night, when they are not eating.

At night, symptoms of hyperglycemia include:

  • Poor sleep
  • Waking up often to urinate or to drink water
  • Headache
  • Dry mouth
  • Nausea

Other symptoms of hyperglycemia that you may experience during the day or night include:

  • Frequent and excessive urination
  • Extreme thirst
  • Blurry vision
  • Confusion
  • Weakness
  • Shortness of breath

Is It Safe to Sleep with High Blood Sugar?

Glucose levels that are occasionally a little high at night generally don’t pose serious, immediate health concerns. Most people with diabetes cannot avoid some high glucose levels. However, frequent or long-term highs – particularly extremely high levels (above 250 mg/dl) – can be dangerous. It is important for people with diabetes to reduce high blood sugar as much as possible for two key reasons:

  1. Frequent hyperglycemia can lead to major health complications caused by damage to blood vessels and nerves, which can affect your eyes, heart, kidneys, and other organs. This occurs when glucose levels are too high over a long period of time.
  2. Very high glucose levels can be a sign of diabetic ketoacidosis (DKA, or high levels of ketones in your blood indicating that there is not enough insulin in your body). This occurs mainly in people with type 1 diabetes and can be life-threatening. For more information on DKA, read “Ketosis vs. Ketoacidosis: What’s the Difference.”

Why Does Blood Sugar Go Up at Night?

There are many factors that can cause your blood sugar to increase at night. For example: what food you ate during the day, how much and when you exercised, whether you ate snacks before bed, the timing of your insulin doses, and your stress level. You can experience different patterns of high blood sugar at night. You may start with high glucose when you go to bed, start the night in range but go high several hours later, or spend most of the night in range until the hours just before you wake up. By identifying your body’s patterns, you can figure out what is causing your high blood sugar and how to address it.

Common causes of a glucose increase at night include:

  • Eating too close to bedtime: whether you’re snacking or eating a late dinner, a post-meal glucose spike can lead to high glucose levels overnight. In particular, high-fat, high-carb meals (like pizza or pasta with creamy sauces) might delay glucose absorption causing an extended period of high blood sugar levels.
  • If you have type 2 diabetes, a treatment plan that doesn’t adequately address your nighttime insulin resistance or missed doses of your glucose lowering medication can cause high glucose levels at night (and often also during the day).
  • Over-correcting a low glucose level before bed. If you need to bring your glucose level back into range before you sleep, take just enough glucose to stabilize your blood sugar. Quantity-limited treatments (like glucose tablets or small candies) that will raise your glucose levels by a specific amount can be very helpful – learn more here.
  • If you take insulin, your insulin levels may be inadequate during the night. Depending on your dose and timing of basal insulin, the insulin may not last in your body until the morning. Learn about different types of insulininsulin pumps, and automated insulin delivery (AID) systems, all of which can be helpful for staying in your target glucose range overnight.
  • Taking less insulin before bedtime due to fear of low blood sugar overnight.

What is the Dawn Phenomenon?

Another reason for high nighttime blood sugar levels is the “dawn phenomenon.” The dawn phenomenon occurs early in the morning when the body naturally signals your liver to produce glucose, giving your body the energy it needs to wake up.

The hormonal changes associated with the dawn phenomenon happen to people with or without diabetes, though those without diabetes do not experience hyperglycemia. If you take insulin, you may need to try a new basal insulin or adjust the timing and amount of your basal dose (with injected insulin) or your nighttime basal rates (with an insulin pump) to cover an early morning rise.

How to Stabilize Your Blood Sugar Overnight

The most important thing you can do to stabilize your blood sugar is monitor your glucose levels at bedtime, during the night, and when you wake up to look for patterns. This will help you determine what’s going on in your body and how you can fix it. While there are many strategies people use to stabilize blood sugar at night, every person is different – you’ll have to look for trends in your body, experiment with ways to lower glucose levels over a period of time, and learn what works best for your body.

  • Check your blood sugar (or CGM) before bed. If it’s already high, your blood sugar levels may remain high throughout the night. To address this, you’ll want to start by adjusting when you eat your evening meal and what it consists of, and how much mealtime insulin you take to cover it.
    • Avoid eating lots of food close to bedtime. For diaTribe writer Adam Brown, the key to staying in range overnight is low-carb, early dinners, with no snacking after dinner.
    • Consider eating less food at night and taking more basal insulin to cover your evening meal.
  • Check your blood sugar (or CGM) during the night, between midnight and 3am. If you were in range before bed but have high glucose levels between midnight and 3am, you may need to adjust your basal insulin dosage and timing. If you are low during that time, you may experience a rebound high blood sugar later on – this is usually associated with overcorrecting the low.
    • Talk with your healthcare team about the optimal nighttime insulin regimen for you. You may need to adjust your insulin to avoid both early low blood sugar and later high blood sugar.
    • If you take basal insulin, see if you’re able to get an insulin pump or an automated insulin delivery (AID) system. AID systems will automatically adjust your basal insulin doses throughout the night to help keep your glucose levels stable.
    • For some people, a small snack before bed (with a small dose of insulin, if appropriate) can help stabilize glucose levels throughout the night and avoid an early morning high. Keep reading for a list of healthy bedtime snacks.
  • Check your blood sugar (or CGM) when you wake up. If you were in range before bed and between midnight and 3am, but have high blood sugar in the morning, you may be experiencing the dawn phenomenon or running out of insulin (or other medication).
    • If you take insulin, you may need to delay the timing of your basal dose to as close to bedtime as possible. Or, you may increase your basal rates with an insulin pump from around 3am on.
    • If you have type 2 diabetes, talk with your healthcare professional about your glucose-lowering medications to make sure that your treatment plan addresses overnight hyperglycemia.

It’s possible to experience a combination of these events – you may have high blood sugar levels at various points throughout the night. If you have a continuous glucose monitor (CGM, you’ll be able to better track your glucose levels throughout the night. You can use your CGM data to relate your behaviors to patterns in your nighttime glucose levels. Does the timing of physical activity affect your glucose levels overnight? What about food choices throughout the day, in terms of type, quantity, or timing of food? If you don’t have a CGM, the more frequently you can take a blood sugar readings the better. Learn how to get the most of your fingerstick blood sugar data here. It’s important to share your nighttime glucose observations with your healthcare team so that you can find the best ways to stabilize your blood sugar over the entire night.

For more advice on stabilizing nighttime glucose levels, read Adam Brown’s “The Overnight Blood Sugar Conundrum.”

Great Bedtime Snacks for People Living with Diabetes

For some people, a healthy bedtime snack helps to prevent glucose swings during the night. By eating a small snack that is full of protein and healthy fats (and low in carbohydrates), your body may be better able to avoid an overnight high – but if you take insulin, be sure to cover the carbohydrates in your snack even if it only requires a small dose of insulin.

Here are some snack ideas:

  • Plain nuts or seeds – try eating a small handful
  • Raw vegetables, such as carrots, celery, cucumbers, or tomatoes, with a small amount of hummus or peanut butter
  • Plain yogurt, and you can add berries or cinnamon (read about choosing a healthy yogurt here)
  • Chia seed pudding

Remember, a bedtime snack is only helpful for some people. To see if it works for you, you’ll have to carefully monitor your glucose before bed, during the night, and when you wake up.

What Should Your Blood Sugar Be When You Wake Up?

The goal of diabetes management is to keep your blood sugar levels as stable as possible. This means that when you wake up, you want your glucose to be in range and to stay in range throughout the day.

For many people with diabetes, the overall target glucose range is between 70 mg/dL to 180 mg/dL (3.9 to 10.0 mmol/L). To start the day strong, the American Diabetes Association recommends that you aim to wake up with glucose levels between 80 to 130 mg/dL. Talk with your healthcare team about your glucose targets.

How to Lower Morning Blood Sugar

Whether a morning high is caused by the dawn phenomenon or something else, here are a few things you can try to lower your blood sugar levels:

  • Physical activity when you wake up can help bring your glucose level down. Even going for a walk can be helpful.
    • To learn about exercise guidelines and glucose management strategies, click here.
    • Read Adam Brown’s take on walking – the most underrated diabetes exercise strategy.
  • Eating a light breakfast can help keep a morning high from increasing even more. Taking your mealtime insulin will help lower your blood sugar.
    • Adam Brown suggests eating a breakfast that is low in carbs, and notes that sometimes mealtime insulin has to be adjusted in the morning. One of his favorite breakfasts is chia pudding, since it has little impact on glucose levels; see what else he eats for breakfast here.
    • Catherine Newman has six popular, low-carb, delicious recipes in “The Morning Meal.”
  • Intermittent fasting and time-restricted feeding approaches to meal timing can also help people keep morning blood sugar levels in range. Read Justine Szafran’s “Intermittent Fasting: Stabilizing My Morning Blood Sugars” to learn more.
  • For additional ways to navigate mornings, read seven strategies from Adam Brown in “A Home Run Breakfast with Diabetes.”

Source: diabetesdaily.com

15 Store-Bought Snacks with 15 Carbs or Less

When you are trying to be mindful of what you are eating, it is easy to plan ahead and make healthy meals for you and your family. I find snacks are a bit more challenging. Sure, I can make low-carb snacks like snickerdoodles or low-carb cookies but that can be time-consuming and costly. What I really wanted was to find was low-carb snacks that I and my family could easily grab on-the-go.

Here are my top 15 store-bought snacks that are 15 g carbs or less:

Two Good Greek Yogurt

Two Good Greek Yogurt

This has become a staple in my fridge since it has 2 g net carbs per serving and is a great choice for pretty much any time of the day. For breakfast, try adding your favorite berries or nuts as a topping. In the evening, I add some Choc Zero sugar-free choc chips and this satiates my sweet tooth.

Dark Chocolate Nuts & Sea Salt Bars

Dark Chocolate Nuts & Sea Salt Bars

I keep coming back to Kind bars as my go-to protein bar. I find they have a great assortment of flavors and taste excellent. With only 9 g net carbs, and plenty of fiber, this is a great snack for me before heading to the gym. Also, look out for the frozen Kind bars and Kind bar thins, both of which are delicious.

Lenny and Larry’s Choc Chip Cookies

Lenny and Larry’s Choc Chip Cookies

I stumbled across these crunchy and sweet chocolate chip cookies at Target one day. Coming in at 14 g carbs per serving, this is a great snack for both me and my children! I can easily enjoy this in the evening without a blood sugar spike.

Dole Chocolate Covered Pineapple Dippers

Dole Chocolate Covered Pineapple Dippers

Dole has a delicious line of frozen fruit covered in chocolate and I am so glad I discovered it! They come in strawberry, banana, and pineapple, which has only 9 g of carbs per serving. I highly recommend trying this product!

Atkins Peanut Butter Cups

Atkins Endulge Peanut Butter Cups

If you love anything with peanut butter and chocolate you are sure to love this low-sugar version of the real deal. There are quite a few dupes out there and I have found this to taste the most authentic.

Whisps Cheese Crisps

Whisps Cheese Crisps

These come in a variety of flavors and have a great flavor and a satisfying crunch. Eat them alone or use them as a scooper for your favorite dips without worrying about your blood sugar.

Slim Jim

Slim Jim

If you are looking to get in more protein without the carbs, this is a great snack for you that can be taken anywhere. It does well under extreme weather conditions, so a great choice for your summer hike or ski trip in the mountains.

Pigout Piglesss Pork Rinds

PigOut Piglesss Pork Rinds

Pork rinds have become a fan favorite for many people living with diabetes. It not only makes for a great snack, but it can also be crushed up and used as a coating when cooking some of your favorite foods. This brand has come out with a plant-based version that doesn’t lack flavor. With 13 g carbs per serving, you can enjoy it to your heart’s content.

Pumpkin and Sunflower Seeds

Pumpkin and Sunflower Seeds

If you love mindless snacking, this one is for you! Imagine being able to enjoy the salty goodness of these seeds without worrying about the calories or your blood glucose!

Fiber One Chocolate Brownies

Fiber One Chocolate Brownies

This was probably the most exciting find for me and my children. I had no idea that these brownies could be so healthy and taste so good. With only 5 g net carbs you can feel good about sending your child to school with it or grabbing it before an important meeting.

Epic Bars

Epic Bars

These bars are for the food connoisseurs with taste sophisticated enough a wide variety of flavors. Flavors such as chicken sriracha and bison bacon cranberry are sure to pique your interest and with 3 g carbs or less, you can’t go wrong.

Quest Chips

Quest Chips

Quest chips have the crunch you’ve been craving minus all the carbs. This delicious bag of chips comes in a variety of flavors all with 4 g net carbs or less. They used to be hard to find but now you can find them at even your local grocery store.

Enlightened Frozen Yogurt

Enlightened Frozen Yogurt

I have tried all the low-carb/keto/no-sugar ice cream out there and nothing compares to the taste of Enlightened for me. I find it to be perfectly creamy and rich and every flavor is more delicious than the last. It doesn’t spike my blood sugars and is low in calories, so it’s not the worst thing in the world if I have more than one serving!

Laughing Cow Cheese Wedges

The Laughing Cow Cheese Wedges

This was a staple in my fridge growing up and I recently brought it back. This cheese and soft and creamy and is very versatile. You can use it as a spread on your favorite vegetable or cracker or you can melt it and pour it over a steak or a salad! You can really get creative with this and all with just 1 g carb.

Laughing Cow Cheese Wedges

Emerald 100 Calorie Packs

If you need something quick on-the-go, this is a perfect snack to keep on hand. They come in a variety of flavors and all are very low in carbs and calories. This can also be used as a topping on Greek yogurt or your favorite acai bowl or smoothie.

Finding store-bought healthy foods can be challenging, but it is possible. Having these items has allowed me to make better choices for my body and my blood sugar.

Do you have any favorite store-bought low-carb snacks that you love? Share and comment below!

Source: diabetesdaily.com

On-the-Go Snacking: Strategies for Work Days, Road Trips, and Keeping Carbs at Bay

This content originally appeared on diaTribe. Republished with permission.

By Catherine Newman

Catherine shares her favorite low-carb, high-protein snacks that you can buy at a convenience store, make at home, or keep in your pantry

If you’re reducing the carbs you eat, then you already understand why snacks are so uniquely challenging. Because, for so many of us, snacking has always been about the chips and the muffins, the cookies and crackers and donuts. Or at least, it used to be. But we’re changing our ways so that a sudden pang of hunger doesn’t mean we end up crashing just when we need our energy and stable blood sugar the most. High-protein, low-carb snacks. It’s got a holy grail kind of feeling to it, I know. But we’re on it.

Our advice here is divided into three components, all of them focused on savory snacks that have less than 10 grams of carbohydrates per serving. Click to jump to a section:

  • How to snack on the road and/or from a convenience store, because stopping to refill your tank doesn’t mean you can’t get a reasonable bite to eat.
  • Our recommendations for snacks to stock up on – plan-ahead stuff you can buy at the store or order online and tuck into your desk drawer, briefcase, or glove compartment for daily, occasional, or emergency snacking situations.
  • Our own Zucchini Chip recipe for at-home cravings. You didn’t know you needed a zucchini chip recipe? Ah! You were wrong.
  • More recipes for make-at-home snacks.
  • For airport/airplane snacking after the pandemic, please see Adam Brown’s article.

We typically recommend whole foods versus processed foods, but we’re not doing that here. Or not exclusively, because many packaged snacks have been processed. But don’t let the perfect be the enemy of the good. Just do your best to get some nutrients into your body, and to minimize your carb load. You’ll feel so much better – we’re almost sure of it.

On-the-Road Snacking

Ideally, if we’ve got to be in the car for a while, we would all plan ahead and pack up deviled eggs and cut-up veggies. But so often we don’t, and we’re pulling into the snackmart hungry and scanning the aisles for our best bets. Plus, with many of us trying to minimize time in grocery stores during COVID-19, here are three parts of the store to focus on:

  1. Snacks

    Image source: Catherine Newman

    The refrigerated case. Specifically, the cheese sticks and discs, and the shrink-wrapped hardboiled eggs—all high-protein, no-carb options. You might think you don’t want a shrink-wrapped hardboiled egg, but I’m here to tell you that if you keep salt and a bottle of hot sauce in your car, it’s really a pretty good snack.

  2. Snacks

    Image source: Catherine Newman

    The jerky/sausage aisle or endcap. Is jerky an ideal food? Well, not exactly – I mean, it’s processed and salty, and the meat might strike you as sketchy. But also? It tends to be very high in protein and very low in carbs, making it a very good choice in a pinch. Read the ingredients to make sure there’s no (or barely any) added sugar. This photo is from a run-of-the-mill middle-of-nowhere gas station, and it shows three of my favorite processed meat items: Duke’s Shorty Sausages (these come in a bunch of flavors, and offer 7 grams of protein and less than 1 gram of carbs per serving), Tillamook Zero Sugar Beef Jerky (14 grams of protein and 0 grams of carbs per serving), and Vermont Smoke & Cure meat sticks (these also come in many flavors, and have 8 grams of protein and 2 grams of carbs per 1-ounce stick).

  3. The place where the nuts and seeds are, which might be kind of spread out around the candy. Look for products with no added sugar: sunflower seeds in and out of the shell, peanuts, smokehouse almonds, and pumpkin seeds are all good options. These tend to be high in protein and relatively low in carbs, plus they give you the crunchy-salty-filling trifecta you might be looking for in a snack.

If you’re thirsty, grab a bottle of water, unsweetened iced tea, or unsweetened flavored seltzer from the fridge!

Plan-Ahead Snacking

Once you’re planning ahead, snacking gets a lot easier, and you might already have plenty of good, snackable, packable food at home: nuts and seeds; cheese sticks; cut-up veggies and dip; cottage cheese; hard-boiled eggs; avocados; pickles, olives, and the like. Invest in some reusable small containers, and consider prepackaging what you’ll need for the week.

But I also like to have more grab-and-go style snacks on hand, with a few especially delicious items in the mix so that I don’t succumb to the temptation of the vending machine Cheez-Its. These are all low-carb, some are high-protein, and most of them are fairly expensive. I try to think about these a little differently to offset my concern about the cost: unlike most junk food, these are actually made from whole, high-quality ingredients. In other words, they’re more like food than like snacks, which makes them worth investing in (at least for me). All of these snacks have the added advantage of being gluten free.

Trader Joe’s Norwegian Crispbread

Snacks

Image source: Catherine Newman

These have answered my cracker-lover’s prayer. They seem a little. . . seedy at first. A little excessively wholesome. But the more I eat these, the more I love them: they’re nutty-tasting and crunchy, and one cracker slathered with mustard and piled with cheese makes a pretty perfect mid-afternoon meal (my daughter spreads hers with peanut butter).

Per serving: 4 grams protein; 3 grams fiber; 6 grams carbs

$4.29 per (7.55-ounce) package at Trader Joe’s

Whisps

Snacks

Image source: Catherine Newman

We’re pretty much crazy about all the single-ingredient cheese crisps out there (can you guess the single ingredient?) but these are our current favorite. They are SO CHEESY! They’re like the part that leaks out of a grilled cheese sandwich and crisps on the grill. And we can’t keep them in the house, whatever flavor we get, because everybody loves them so much. Other brands we like include Moon Cheese and Just the Cheese.

Per serving: 6 grams protein; 0 grams fiber; 1 gram carbs

$15 for 12 (.63-ounce) packages on Amazon

Epic Pork Rinds

Snacks

Image source: Catherine Newman

I grew up seeing pork rinds in the bodegas of my childhood, but I’d never tried them until recently. And they’re really good—or at least these are. They’re like popcorn, but if popcorn were meat flavored and crunchier than anything you had ever bitten into in your life. Not crumbly-crunchy, but hard-crunchy, which is strange and nice. They’re also very filling. We like the Pink Himalayan + Sea Salt flavor, which have a happy two ingredients: antibiotic-free pork and salt. (Or three ingredients, if you count the two types of salt.)

Per serving: 11 grams protein; 0 grams fiber; 0 grams carbs

$4-4.50 per (2.5-ounce) bag at Whole Foods or epicprovisions.com

Flock Chicken Chips

Snacks

Image source: Catherine Newman

These are basically the pork rinds of the chicken world. If you’re a person who volunteers to carve a roast chicken so that you can pull off its crispy skin and stuff it into your mouth before anyone else even knows it existed, then this is the snack for you. The chicken flavor is shockingly fresh and good. Be warned, though, that these are almost eerily filling. They come in different flavors, but we’ve only tried the original ones.

Per serving: 14 grams protein; 0 grams fiber; 0 grams carbs

$24 for 8 (1-ounce) bags from flockfoods.com

Roasted Seaweed Snacks

Snacks

Image source: Catherine Newman

These are those papery little sheets of seaweed that are a little fishy, a little salty, and strangely satisfying, if you like seaweed. Seaweed has lots of micronutrients (it’s especially rich in minerals) but it doesn’t have a lot of protein, so these won’t satisfy actual hunger. But if you’re just feeling a little snacky, seaweed snacks can really hit the spot. Our favorite flavors include the Seasnax lime flavor and the gimMe Organic sesame or teriyaki.

Per serving: 1 gram protein, 0 grams fiber; 1 gram carbs

Around $1 to $2 per (.35 ounce) package at many stores and online

And! The recipe.

Zucchini Chips

Image source: Catherine Newman

Nobody ever says this about zucchini, but bigger is actually better here, since these are like Shrinky Dinks in the oven. You can season them however you like once they’re baked: a sprinkle of curry powder, a shake of cheese powder, a dash of smoked paprika. But we love them plain, too. There’s something about the shrinking process that concentrates all of their sweetness. Maybe you didn’t even know that zucchini had any sweetness to begin with! Now you will.

View the recipe.

More make-at-home snack recipes:

About Catherine

Catherine loves to write about food and feeding people. In addition to her recipe and parenting blog Ben & Birdy (which has about 15,000 weekly readers), she edits the ChopChop series of mission-driven cooking magazines. This kids’ cooking magazine won the James Beard Publication of the Year award in 2013 – the first non-profit ever to win it – and a Parents’ Choice Gold Award. Her book “How to Be A Person” was published in 2020. She also helped develop Sprout, a WIC version of the magazine for families enrolled in the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC), as well as Seasoned, their senior version. They distribute over a million magazines annually, through paid subscriptions, doctor’s offices, schools, and hospitals. Their mission started with obesity as its explicit focus – and has shifted, over the years, to a more holistic one, with health, happiness, and real food at its core. That’s the same vibe Catherine brings to the diaTribe column.

[Photo Credit: Catherine Newman]

Source: diabetesdaily.com

Review: Splenda Diabetes Care Shakes

Splenda brand has launched Splenda Diabetes Care Shakes, the first-ever no added sugar shake specifically made to help manage blood sugar and support the needs of people living with diabetes. These shakes are a delicious option for people looking for a healthy snack and/or meal replacement that is good for both their body and blood sugar.

I noticed the launch announced on Instagram and knew I had to give these shakes a try. While it says “diabetes care,” these shakes are suitable for anyone looking for a nutritious snack or meal replacement. I received Splenda Diabetes Care Shakes at no charge and all opinions are my own.

Who Are They?

Based outside of Indianapolis, Indiana, Heartland Food Products Group, owner of Splenda, produces low-calorie sweetener products, creamers, beverage concentrates, coffee and nutritional drinks that are all healthy without sacrificing flavor. Most known for their yellow packet low-calorie sweetener, Splenda has sold 100 million packets since they started out in 1992.

What Is It Made Out of?

Splenda Diabetes Care Shakes come in 3 flavors–milk chocolate, French vanilla and strawberry banana. They each contain 16 grams of high-quality, slow-digesting protein and healthy fats, helping to keep your blood sugar in range. The net carbohydrate content is 9 grams per serving. They are sweetened with allulose and sucralose, which are both also low-calorie. They are high in fiber, which will help keep you fuller longer. The shakes are also soy-free and gluten-free and suitable for those who are lactose intolerant.

How Do They Taste?

I wasn’t sure what to expect since I am not usually a fan of packaged shakes. I expected them to be thick and chalky but it was quite the opposite and actually very creamy. Each shake had a perfect consistency with just the right amount of sweetness. They didn’t taste artificial at all and had no aftertaste. I was pleasantly surprised and found the shakes to be the perfect size for a quick snack or breakfast on the go.

Where Can I Purchase It and How Much Does It Cost?

Splenda Diabetes Care shakes are 8-fluid ounce shakes that are available in both a 6-pack or-24 pack and retail around $9.99. Currently, you can purchase the shakes in Walmart, Amazon and on their website. You can also check here to see if any other grocery stores sell by you.

Conclusion

I highly recommend Splenda Diabetes Care shakes if you are looking for a nutritious snack and/or meal replacement. We are all so busy; it is nice to be able to grab this shake on the go and know it is a healthy choice and won’t spike my blood sugars. Oftentimes I find myself grabbing something out of convenience but it snowballs into hours of trying to get my blood sugars back in range. These shakes also boast plenty of vitamins and minerals that I otherwise wouldn’t get. I will definitely be getting these shakes again and highly recommend them.

Source: diabetesdaily.com

Keto Mock “Little Debbie Be My Valentine Snack Cakes”

This content originally appeared on Caroline’s Keto Kitchen. Republished with permission.

I don’t know what it is about these little cakes that scream Valentine’s Day to me. They must have been at eye level at every store I went to with my mom as a kid or something, because seriously, these are the first things I picture when I think of Valentine’s Day. So when it was time to create a Valentine’s Day dessert, you bet I was going to recreate the Little Debbie Be My Valentine Snack Cakes!

For those of you who don’t know what these are, they’re basically a 2-layer vanilla cake with frosting between the layers and a pink white chocolate coating with a white chocolate drizzle. It does take a bit of work considering there’s a cake step, an icing step, and a white chocolate coating step, but I promise, it’s worth it, and none of the steps are hard.

Keto Mock "Little Debbie Be My Valentine Snack Cakes"

Share the love this Valentine's Day with this heart-shaped vanilla cake. Coated with white chocolate, this dessert is low-carb, filling, and delicious.

Cake

  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1/2 cup granular Swerve
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 cup psyllium husk powder
  • 4 large eggs
  • 1 stick salted butter (melted)
  • 1 tbsp vanilla
  • 1 tsp monk fruit juice concentrate
  • 1/2 cup sour cream

Icing

  • 1 stick salted butter (softened)
  • 1 tsp vanilla
  • 1 cup powdered Swerve

White Chocolate Coating

  • 7 oz cocoa butter
  • 1/3 cup solid coconut oil
  • 1/2 cup heavy whipping cream powder (I used the Nekstella brand)
  • 1/2 cup powdered Swerve
  • 1 tsp vanilla
  • 1/4 tsp salt
  • food coloring
  1. Pre-heat oven to 350 degrees.
  2. Mix together all dry cake ingredients (almond flour, coconut flour, Swerve, baking powder, baking soda, psyllium husk powder).
  3. Add in all wet ingredients (eggs, melted butter, vanilla, monk fruit, sour cream), and stir well.
  4. Line a cookie sheet that has edges with parchment paper. (Mine was roughly 13″ x 18″).
  5. Spread the cake batter evenly on the parchment paper. (You can wet your hands with a bit of water to help spread it more easily.)
  6. Bake for around 16 minutes or until cooked. (The edges may start turning a little bit golden at this point).
  7. While the cake is in the oven, begin making your icing by mixing the softened butter with the vanilla and powdered Swerve until smooth.
  8. Remove cake from oven, and let cool completely.
  9. Using a heart cookie cutter, cut as many hearts as you can out of the cake. (I had a big heart cookie cutter (~3.5″), so mine only made 18 hearts.)
  10. Put icing between the hearts to make 2-layer heart “sandwiches.”
  11. Now it’s time for the white chocolate coating. In a large saucepan, melt the cocoa butter and coconut oil on a very low heat.
  12. Remove from heat and add the heavy whipping cream powder, powdered Swerve, vanilla and salt. Stir until smooth.
  13. Spoon some of the mixture into an icing bag (this will be the white drizzle, so you need to put some aside before you turn the rest of the white chocolate coating pink).
  14. Add pink food coloring to the white chocolate coating mixture and stir until smooth.
  15. Dunk each cake into the pink white chocolate coating. Place on wax paper after dunk and allow coat to settle (you can speed this up by refrigerating it). Once settled, repeat, dipping each cake 2-3 times total.
  16. Once final pink layer is solidified, cut the tip of the icing bag and drizzle the white chocolate on top of each cake.

The nutrition facts depend on your specific ingredients and how big your cookie cutter is. My cookie cutter was quite large (~3.5″), so each cake was 2 servings at least (very filling!).

Keto Mock “Little Debbie Be My Valentine Snack Cakes” Recipe

Source: diabetesdaily.com

NRG Bites: the Perfect Sized Healthy Snack

Often times, I find myself standing in front of the pantry looking for something small and healthy that I could take on the go. As someone living with type 1 diabetes, “grabbing something” takes more thought then you’d like, as you want this snack to be kind to your blood sugars…and your waistline. Since NRG […]
Source: diabetesdaily.com

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