The Best Salty, Crunchy Snacks for Diabetes

Ask Theresa is a weekly advice column by Theresa Link. A Virta Health Coach since 2015 and a loyal follower of the ketogenic lifestyle, Theresa is a Registered Dietitian who is an expert in living a metabolically-healthy life. 

In this week's column, Theresa explores how to incorporate crispy, salty, and crunchy low-carb snacks into your diet. From store-bought favorites like kale chips and pork rinds to homemade delights like cheese crisps and pepperoni chips, satisfying your cravings while maintaining a low-carb lifestyle has never been easier.‍

❓Question:‍

Theresa,

I am a crispy cravin', chip lovin' reformed snack addict. Sweets have never been a problem for me.  It is the orange fingers created by a well-loved bag of Cheetos that I crave. Until October 2023, when I joined Virta, I was a 53 year old living off a diet resembling that of a 4th grader.  Every day for lunch I would take a PB&J sandwich and the tasty little snack bag of chips. I have successfully transformed my daily lunch habits, trading PB&J for a lovely green salad with chicken and my fave mixed nuts from Costco.  

The issue I am dealing with is that I’ve recently started craving the crispy crunch of a chip, the snap of a Cheeto, and the refreshing bite of a cool ranch triangle.  Please, Theresa, help! I need some crispy inspiration before Chester Cheeto and I reunite for a torrid affair. 

Sincerely,

Cravin’ the Crisp in Kentucky

👩🏻💻 Theresa:

Dear Cravin’ in Kentucky,

First off, thank you for the chuckle. As I was reading your question, I aggressively nodded my head in agreement while smiling from ear to ear. Laughs aside, this is a big issue for nearly all of us following a low-carb lifestyle. Chips contain the addictive combination of salt, fat, and crunch, making them extremely difficult to stay away from. Try eating just one! Nearly impossible.

What makes this craving tricky is that, unlike sweets, we actually need salt when minimizing carbs. Salty foods, along with water, help us maintain proper hydration, so avoiding them isn't an option to curb the craving. Besides raw veggies and nuts, crunchy foods are not a significant part of a low-carb diet. And crispy foods? Even less.

What’s a crisp-cravin’ person to do? Don’t worry, there are plenty of salty foods to satisfy that crunch!

‍Store-Bought Keto Chip Replacements

‍The growing body of research highlighting benefits of reducing carbohydrate intake may be driving more people to consider cutting back on carbs. Food manufacturers have noticed this trend and are busy creating new products to satisfy our cravings for chips, cookies, bread, cereal, and even ice cream. Until recently, the selection of salty, crunchy low-carb options available in grocery stores was mostly limited to cheese chips. While cheese chips are still a staple for me, there are now many more options to explore!

Cheese chips come in various sizes and flavors. Classic parmesan crisps, often found near the gourmet cheese section, are delicious on their own or crumbled over a salad, though they’re too delicate for dipping. Other cheese chips are sturdier and perfect for heavier dips like smoked salmon or spinach artichoke. Sick of cheese? Blasphemy! Just kidding, it doesn’t have to be all cheese. Other options available on the market include kale chips, radish chips, seaweed chips, and of course, pork rinds. Protein chips can also fit into a low-carb lifestyle, but be sure to check the total carb content and plan accordingly. Most of these items can be found in the “health” section of the grocery store or online.

Homemade Chips Alternatives for Diabetes‍

Most of the store-bought products above are super convenient, but if you’re up for trying them at home and saving a few bucks, stay tuned. You can make cheese chips in any shape, size, or flavor in just 4 steps: grab a pinch of shredded cheese, plop it onto a foil-lined baking sheet, repeat 15 more times, and throw it in the oven at 400F for 6 to 8 minutes. Voila! Homemade cheese chips in a pinch.

I discovered pepperoni chips when over-microwaving a slice of meat lover’s cauliflower pizza. No doubt someone else already thought of this, but in my mind I invented them. All you do is layer thin slices of pepperoni on a paper towel, nuke for 1 minute, and dab with another paper towel to soak up the grease. Allow to cool for a minute or so and enjoy the crispy, crunchy, salty goodness of pepperoni chips! You can do the same thing with salami, prosciutto, or thin-cut microwave bacon.

Looking for veggie options? You can make chips fried in oil or using an air fryer with kale, zucchini, or radishes in place of potato slices. Don’t forget to pat dry after slicing to get them nice and crispy.

You don’t have to sacrifice the crunchy, crispy, salty foods you love on a low-carb lifestyle. All it takes is a little creativity and planning ahead!