15 Best High-Protein Low-Carb Snacks For You

Jul 3, 2021 | Diet, Nutrition

Written by Dr. Bogdan Soltuzu, PhD, Nutr
high-protein low-carb snacks for you

Whether your goal is to lose weight or increase muscle mass, protein intake is vital. Each type of protein has its amino acid profile. The reasons why most people are obsessed with high protein diets are numerous and very well-founded.

First and foremost, we need this macronutrient to build, maintain and rebuild muscles after training. High protein diets generally include large amounts of protein and only a tiny amount of carbohydrates. As a matter of fact, there are well known high protein diets, including the Atkins Diet. However,you can achieve a high protein intake, with or without adjusting the intake of other food groups.

In addition to helping you lose weight, protein gives the body some other essential benefits. Proteins provide enzymes that fuel thousands of chemical reactions in the body. They also help the body maintain and repair hair, skin, muscles and bones and produce hormones that help organs and cells communicate with each other.

Proteins also provide amino acids. There are 20 amino acids, 9 of which are essential to get from the diet because the human body does not produce them. Proteins from animal sources tend to contain all amino acids, so people call them complete proteins. In contrast, many vegetable proteins provide only some amino acids, which means you will need to combine them with other protein sources to get all the essential amino acids.

In the following article, we will share some high-protein low-carbs snacks that you should include in your diet and advise the potential adverse effects of adopting this diet.


BEST HIGH-PROTEIN LOW-CARB SNACKS

Achieving optimal daily intake is not always an easy goal, so it is best to eat foods with maximum protein content. That’s why choosing the right foods carefully is essential when eating a high-protein low-carb diet.

We have compiled below a list of the most suitable delicious snacks that will bring you an optimal protein intake with a low carbohydrate content.

1. Turkey Salad Rolls With Turkey Breast

The turkey breast can be eaten in a snack, not necessarily in the form of a bread sandwich. Replace the slices of bread with fresh lettuce leaves and eat them together with one or two slices of turkey breast, a few slices of bell pepper and mustard. This snack contains less than 3 grams of carbohydrates, and due to the meat proteins, it contributes to the rapid installation of satiety.

2. The Classic Boiled Eggs

Rich in healthy fats and proteins, boiled eggs are a true ally for figure and health. Boil an egg, cut it in half and season it with a drop of spicy sauce for extra flavour. You will consume less than 1 gram of carbohydrates, you will bring a high-quality protein intake, and you will successfully resist the dangerous culinary temptations until dinner time.

3. Apples With Cheese

The combination of cheese proteins with dietary fiber always ensures the installation of a full state of satiety and the development of digestive processes in optimal conditions. In addition, the combination of sweet and salty taste is preferred by many people in a snack. Slice an apple (without peeling it) and eat it with a few cheese slices for a maximum intake of 10 grams of carbohydrates.

4. Greek Yoghurt With Fresh Cucumber Slices

A cup of Greek yoghurt and a few slices of cucumber can be an ideal snack. In exchange for only 20 grams of carbohydrates, you benefit from a rich intake of proteins and probiotic bacteria that will balance your colonic microflora. The taste is similar to the famous Greek tzatziki sauce, without digestion being difficult in any way.

5. Avocado With Expanded Rice Biscuits

Another healthy snack can consist of a quarter of avocado puree and a large expanded rice biscuit. You will benefit from a maximum intake of 18 grams of carbohydrates, polyunsaturated fibers and fats suitable for your cardiovascular system and high-quality proteins. Tasty and healthy, avocado is among the preferences of vegetarians. A cup of avocado contains 6% of the recommended daily value, i.e. about 3 grams of protein. The fruit is also rich in vitamins, minerals, fiber and antioxidants. This taste is excellent for prolonged satiety.

6. Berries Cheese

This snack mimics the taste of a fruit cheesecake very well but contains fewer calories and carbohydrates than this cake. Mix in a small bowl lump of cottage cheese with your favourite berries (blueberries, strawberries, currants, raspberries, blackberries, etc.). Eat without hesitation this snack that does not contain more than 18 grams of carbohydrates but will bring you an optimal protein and dietary fiber intake.

7. Mix Nuts And Seeds

Seeds and nuts are among the main recommendations of a balanced diet due to their superior nutritional properties. They contain high-quality vegetable proteins, essential fatty acids, fiber, vitamins, and minerals, especially when consumed raw, without added salt. Enjoy as a snack a handful of nuts, almonds, cashews, hazelnuts, ripe chestnuts, pistachios, etc. This mix will successfully drive away from the feeling of hunger for hours on end in exchange for only 5 grams of carbohydrates.

8. Hummus With Fresh Bell Peppers

In Arab countries, humus is traditionally consumed and can be eaten in many forms. When you feel the need for a snack, you can eat it on a generous slice of bell pepper (red, yellow or green). This reinterpreted hummus variant will bring you a rich dietary fibre intake, protein and vitamins, and only 15 grams of carbohydrates per serving.

9. Tomatoes Stuffed With Salmon

A salmon sandwich will always contain a significant amount of carbohydrates. To reduce your carbohydrate intake, however, you can make a snack from a medium tomato stuffed with a few slices of salmon. That will provide you with only 4 grams of carbohydrates in exchange for a generous portion of protein, omega-3 fatty acids, antioxidants (lycopene), vitamins and minerals.

10. Quinoa Salad

Quinoa is included in whole grains, being an excellent source of vegetable proteins and fiber. A serving of 100 grams of cooked quinoa gives 8 grams of protein and 5 grams of fiber and has only 120 calories.
Unlike other vegetable protein sources, quinoa provides complete protein, which means it has all nine essential amino acids that the human body cannot produce on its own. Quinoa is also very rich in manganese, phosphorus, magnesium, folic acid and thiamine. Mix cooked quinoa with bell pepper (red, yellow or green), a few slices of onion, tomatoes, cucumbers and olive oil to get a healthy, low-calorie salad.

11. Slices Of Celery With Peanut Butter

Celery slices are excellent sources of fiber, minerals and vitamins, successfully replacing bread. Grease a few slices of celery with peanut butter and eat them as a snack to quickly satisfy your appetite and reduce your carbohydrate intake in your diet (you will consume a maximum of 9 grams of carbohydrates). Peanut butter is a recommended source of healthy fats, proteins, and a portion of food that contributes to the persistence of satiety.

12. Shrimp Salad

Due to the many nutritional benefits they have, shrimp is considered one of the healthiest foods in the world. They are an excellent source of high-quality protein, including all nine amino acids in the right proportion for the body to function perfectly.

In addition, they contain some of the essential vitamins and minerals that make up a healthy diet. Very useful in diets for weight loss, shrimp have a shallow caloric content and contain extremely healthy cholesterol. One hundred grams of shrimp contain only 115 calories, twice as much as the same amount of chicken and three times less than beef. Cooked with cucumbers, cherry tomatoes, garlic and ketchup in a salad, they can be a great snack.

13. Greek Yoghurt With Almonds

It is a tasty snack with an adequate intake of protein and easy to make. It consists of a glass of low-fat Greek yoghurt and 40 grams of almonds, which add up to a serving of about 21 grams of protein.

14. Turkey And Cheese Ham

Consume between meals two slices of turkey ham rolled on two slices of skim cheese to benefit from an ideal intake of 24 grams of protein, enough to effectively combat the feeling of hunger and the temptation to eat something sweet until the following main table.

15. Beef Pastrami

Beef pastrami prepared by traditional methods, without excess sodium and preservatives, can take the place of any snack designed to provide the body with the protein it needs to function optimally. About 3 grams of beef pastrami, you will get 24 grams of protein to keep you full until the next meal.

HEALTH BENEFITS OF A HIGH-PROTEIN LOW-CARBOHYDRATE DIET

Low carb diets limit the amount of carbs a person eats. Instead of carbohydrates, people focus on eating protein or fat. Carbohydrates are one of the three main types of food that the body needs to function correctly. The other two are protein and fat.

Carbohydrates give energy to the body. If the body does not need to use carbohydrates for energy as soon as a person eats them, they will be stored in the muscles and liver for later use. However, if the body does not use these stored carbohydrates they will be turned into fat.

Many people follow diets high in protein and low in carbohydrates, based on the fact that if the body does not receive extra carbohydrates, it will not retain excess fat. The basic idea is that the body will burn some of the stored fat instead of carbohydrates, which will promote fat loss and weight loss.

Research in the 2003 New England Journal of Medicine found that people on a low-carb diet lost more weight than those on a low-fat diet after six months. On the other hand, proteins can gradually release carbohydrates into the blood, which will have the effect of reducing the risk of diabetes.

Studies show that protein also plays an essential role in speeding up fat metabolism, reducing LDL cholesterol levels and giving you a long-lasting feeling of satiety, so you don’t eat more than you need to. By reducing the level of LDL cholesterol and triglycerides, the risk of developing cardiovascular diseases decreases.

The feeling of satiety offered by protein is beneficial for those who adopt such a diet to lose weight, thus leading to a limited calorie intake. There is a whole body of research on the role of proteins in short-term weight loss and muscle mass accumulation. However, further studies are needed to determine the long-term effects of a predominantly protein diet.


POTENTIAL RISKS OF A HIGH-PROTEIN LOW-CARB DIET
 

Most people can easily follow a diet high in protein and low in carbohydrates, at least for a short time.

Although some studies indicate that high protein intake may adversely affect the kidneys, other research shows that people with healthy kidneys will not experience side effects. However, clinical evidence suggests that people with kidney disease should not adopt a high protein diet. Similarly, it appears that people at risk for kidney stones should avoid high-protein diets, especially those that include high amounts of animal protein.

Although short-term studies show that high-protein diets can help you lose weight, it is essential to note that there is no research on the long-term effects of high-protein diets on overall health.
In addition, diets that limit carbohydrates can also be harmful to health. Children and adolescents may be at risk of malnutrition due to consuming an insufficient amount of carbohydrates.

KEY TAKEAWAYS

Proteins are macronutrients made up of amino acids and are the body that builds, maintains and restores skin, hair, bones and especially muscles.

Carbohydrates have a role in providing energy to the body. Excess carbohydrates will be deposited as a fat layer.
A diet high in protein and low in carbohydrates can benefit cardiovascular health and help you lose weight to gain muscle mass. With some proper planning and substitutions, most people can follow such a diet.

However, such a diet may not be the best long-term health choice because there is insufficient scientific evidence.
When you want to follow a high-protein, low-carbohydrate diet, it is essential to eat healthily and not abuse foods. Always consult a medical doctor or a health professional before making any significant changes to your diet.

Article Sources

HealthxTips is committed to delivering content that adheres to highest standard for accuracy, sourcing and objective analysis.

HealthxTips uses only high-quality and trustworthy sources to support the facts in our articles.

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2. Ibrahim, N. A., El-Seedi, H. R., & Mohammed, M. M. (2007). Phytochemical investigation and hepatoprotective activity of Cupressus sempervirens L. leaves growing in Egypt. Natural product research, 21(10), 857–866. https://doi.org/10.1080/14786410601132477

3. Ikei, H., Song, C. & Miyazaki, Y. Physiological effects of touching hinoki cypress (Chamaecyparis obtusa). J Wood Sci 64, 226–236 (2018). https://doi.org/10.1007/s10086-017-1691-7

4. Kuriyama, H., Watanabe, S., Nakaya, T., Shigemori, I., Kita, M., Yoshida, N., Masaki, D., Tadai, T., Ozasa, K., Fukui, K., & Imanishi, J. (2005). Immunological and Psychological Benefits of Aromatherapy Massage. Evidence-based complementary and alternative medicine : eCAM, 2(2), 179–184. https://doi.org/10.1093/ecam/neh087

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