Sticking to a healthy routine while on a keto diet can be challenging, especially when you’re active. But there are plenty of “keto snacks on the go” that are both convenient and in line with your dietary goals. In this article, we’ll highlight the importance of having quick and easy options to help you stay on track with your diet. We have recommendations for snacks that will satisfy you while adhering to your keto requirements.
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Delicious Keto Snacks on the Go: Fueling Your Busy Lifestyle is an original (HighProteinLife) article.
The keto diet:
How it works
Among popular weight-loss diets, high-protein, low-carbohydrate plans have many followers. “The Paleo, South Beach, and Atkins diets all fit into that category; and are sometimes referred to as ketogenic or ‘keto’ diets,” reports Harvard Health. Pushing beyond these protein-intensive diets, some advocates follow a fat-intensive version of the keto diet.
The Keto diet causes your body to use a different type of fuel for energy. “Instead of relying on sugar (glucose) from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat,” as explained by Harvard Health. Whether the focus is on protein or fat, all versions of keto diets restrict carbohydrate content to 50 grams per day, as opposed to the average American’s consumption of 248 grams of carbohydrates a day.
Jason Ewoldt, RDN, LD, a wellness dietitian at Mayo Clinic Healthy Living Program, explains, “When you switch to a high-fat, low-carb diet, your body, by necessity, shifts away from burning carbs for fuel and instead uses fat for energy. This process is called ketosis — hence the diet’s name.”
The challenge of finding low-carbohydrate keto snacks
Low carbohydrate keto diets avoid sugar and refined carbs in all forms since they have a high glycemic index, causing the liver to release insulin, sending glucose to the cells.
Unfortunately, many snacks are high in sugar and other simple carbohydrates; even salty “chips” contain refined starches as well as significant levels of sodium.
The keto snack power of nuts and seeds
Nuts are underappreciated as a source of quality nutrition. They are surprisingly high in both protein and healthy oils, plus fiber, and beneficial plant compounds, yet nuts are frequently just served as an accompaniment to beverages or used as an ingredient. “Higher nut intake is associated with reduced risk of cardiovascular disease, total cancer, and mortality from respiratory disease, diabetes, and infections,” reports the NIH.
Read the label to identify snacks for your keto diet
Low in carbohydrates, nuts make an ideal keto snack, and being high in healthy fats (as oils) and protein, a small serving can keep you satisfied longer.
By reading the labels of packaged foods, you can discern the amount of carbohydrates, fats, and protein in a single serving. For example, a snack serving of 1/4 cup (1 ounce) of mixed nuts typically provides about 15 gm of fat, 6 gm of protein, 6 gm of carbs, and 2 gm of fiber (USDA); about as good as it gets in meeting the keto criteria.
If the nuts and seeds are part of a mix, check the label to see if the other ingredients meet your keto criteria. A trail mix, for example, that includes a large proportion of dried fruit or chocolate chips may tip the carb level up appreciably. This is also true for nut-based baked goods, which can be high in sugar and corn syrup as well as refined flours.
Delicious Keto Snacks on the Go: Fueling Your Busy Lifestyle is the (HighProteinLife) report.
Keto snacks on the go:
Sprouted organic nuts and seeds
Healthy Truth was founded with a passionate mission to create delicious and healthy snacks while specializing in pure, natural, organic plant-based foods of exceptional nutritional quality. Their exclusive process of sprouting nuts and seeds and dehydrating at low heat makes these keto-friendly snack foods even more nutritious. The Cleveland Clinic confirms “Sprouts are loaded with essential vitamins, minerals, fiber, and are a great source of antioxidants.”
According to Healthy Truth founder and Chief Creative Officer Bruce Nameson, “All of our nuts and seeds are sprouted and dried with a patent-pending exclusive process.” They are first soaked in triple-filtered water to activate live enzymes, and then dehydrated at very low temperatures to protect the integrity of their vital nutrients. This improves digestibility and assimilation, with a bonus of “a light, airy, crunchy texture, plus excellence in nutrition and flavor.” Bruce adds that even “those who can’t digest nuts have no problem with Healthy Truth sprouted almonds, cashews, and pumpkin and sunflower seeds.”
Keto snacks on the go that are good for you
Sprouted nuts and seeds can be your guilt-free healthy snack with excellent nutritional value as well as great taste. Healthy Truth’s keto snacks on the go include these all-natural, unflavored nuts and seeds, with only 2 to 9 gm of carbs per each 1.0 oz serving:
Organic Raw Sprouted Almonds: The nuts with the most nutrients and beneficial attributes. They promote brain and cognitive health, are great for the heart and cardiovascular system, and boost the immune system.
Organic Raw Sprouted Cashews: Cashews promote good cardiovascular health by reducing triglycerides and harmful LDL-cholesterol, and are a rich source of pantothenic acid, pyridoxine, riboflavin, thiamin, manganese, potassium, copper, iron, magnesium, zinc, and selenium.
Organic Raw Sprouted Pumpkin Seeds: A crunchy, flavorful source of zinc, phosphorus, magnesium, manganese, iron, copper, vitamin E, and antioxidants, they are antimicrobial and help improve insulin regulation.
Organic Raw Sprouted Sunflower Seeds: They have a mild, nutty taste, and a firm yet tender texture; they’re rich in polyunsaturated fatty acid (linoleic acid) and mono-unsaturated fatty acid (oleic acid); both help reduce LDL cholesterol and boost HDL cholesterol.
Keto snacks on the go:
Flavored nuts and seeds
Life’s Nuts: Healthy Truth also offers organic, raw sprouted keto-friendly nuts and seeds, enhanced with other natural flavors with, again, only 7 gm of carbs per each 1.4 ounce snack size:
Life’s Nuts Organic Raw Sprouted Buffalo Almonds & Ranch Cashews, with sun-dried tomatoes and dates.
Life’s Nuts Organic Raw Pizzalmonds, with almonds, dates, and sun-dried tomatoes.
Life’s Nuts Organic Raw Sprouted Salt & Vinegar Almonds, for a tangy, salty flavor.
Plan ahead, have keto snacks handy
If you know you’ll be on the go and know you’ll be looking for a snack to tide you over, Healthy Truth’s keto-friendly raw sprouted nuts and seeds are a convenient, healthy, and delicious option. Stock up on a good supply of nuts and seeds for all your keto on-the-go snacking needs. And be sure to have some with you when you’re out and about.
Further Reading for Additional Knowledge
Harvard Health: “Should You Try the Keto Diet?”
Johns Hopkins: “Johns Hopkins Medicine Celebrates Its Contributions to Keto Therapy”
Mayo Clinic: “How to Make the Keto Diet Healthy”
Important Note: The information contained in this article (Delicious Keto Snacks on the Go: Fueling Your Busy Lifestyle) is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.
Regarding Nutritional Supplements or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.
