9. HighKey Snacks Goat Cheese Crunch Keto Snacks
Cheese is the go-to keto option when making low-carb, high fat and moderate protein crisps. In fact, these delicious crunchy cheese snacks are made only of goat cheese and egg whites.
They have 11 grams of fat, 2 grams of net carbs, and 12 grams protein.
10. FBomb Fat Bombs
Fat bombs are snacks that typically contain 90% or more calories from fat, very little protein, and almost no carbohydrates.
They serve to help keto eaters increase fat intake, increase their overall percentage of calories from fat, and stay satiated between meals.
The FBomb fat bombs are made with macadamia nuts, salt, coconut oil, and more. There are several varieties, and most contain 22 grams of fat and 1 gram of net carbs per serving. Some reviewers feel that the packaging can be improved, though, as it can be difficult to get out all of the products.
Biggest Downfall with Commercial Keto Snacks
While commercial keto snacks are convenient, they definitely come at a price. Some of them work out in your favor, and some don’t.
For example, the Keto Zone Shake contains very high-quality ingredients, many of which cost quite a bit on their own. The fruit and vegetable powders can be difficult to find and buy. So, all in all, this convenient commercial snack is worth the price based on what you receive.
The FBomb fat bombs? Maybe not. At over $2 per 1-ounce package, they are quite expensive for nuts. They also don’t really deliver extra convenience compared to just eating macadamia nuts (which come in at about $1.43 per similar serving).
Always pay attention to what you’re really getting, whether it’s really keto-friendly and whether it’s worth the cost of convenience for the ingredients.
Delicious One-Ingredient and Homemade Snacks
When it comes to convenience and economy, one-ingredient (or minimal-ingredient) snacks are usually the best option. These include:
- Macadamia Nuts and other nuts
- Avocados
- Eggs (add olive oil for more fat)
- Nuts butter and coconut oils
- Meat and Seafood
- Cheese
- Greens with olive oil
Or, there are many fat-bomb, snack, and easy homemade options:
How to Spot Unhealthy “Keto” Foods
But, if you’re looking for variety and convenience, it’s not a bad idea to find a few commercial options you like. But, buyer beware. The low-carb and “keto” industries are high-money markets, and there are unhealthy imposter foods. Here’s how to avoid them:
Watch Out for the Carbs.
Just because the front of the package says low-carbohydrate, doesn’t mean it is. There is no standard for this statement, so you must look for yourself. Turn the package over, and always look at the nutrition label and ingredients for yourself. Always be willing to do the math.
Partially Hydrogenated Oils and other Unhealthy Fats.
These fats are chemically altered from liquid oils to solid ingredients, mostly to preserve and add texture to processed foods. The issue? They are highly inflammatory, associated with many chronic diseases, and wreak havoc on cholesterol levels. What’s more, animal studies indicate that processed hydrogenated oils are detrimental to our healthy gut bacteria (1).
Soybean Oil.
Soybean oil is a cheap, concentrated form of omega-6 fatty acids. These fats compete with anti-inflammatory omega-3 fats to promote inflammation in the body. In fact, it is linked to declines in:
- Metabolic Health. Lab studies show that soybean oil is one of the most detrimental foods to metabolic health (2).
- Cardiovascular Health: Soybean oil has been shown to cause harmful abnormalities to cholesterol and triglycerides (3).
- Overall health and inflammation: Many studies have concluded that concentrated sources of omega-6 fats increase inflammation in the body (4).
- Always be on the lookout for this harmful oil when buying processed foods.
Preservatives Galore.
Many commercial snacks, whether low-carb or not, contain preservatives to make them shelf-stable. When you make a snack at home, it only typically lasts 7-10 days. How is it, then, that commercial snacks last for years? Preservatives. These often include:
- Sodium Propionate: An antifungal drug that can also work as an antibiotic (4).
- Sodium Metabisulfite: While this preservative is generally recognized as safe by the FDA, it has a long history of possibly causing breathing reactions and irritated tissues when handled (5). It worth avoiding even though it’s only used in small amounts as a food preservative. You certainly don’t see it in our recipe!
Bottom Line
Commercial keto snacks can be a great addition to your Keto Zone diet as long as you’re picky. Don’t fall for the statements on the front of the package. Be diligent, and comb through the nutrition label and ingredients. Find ones you like and are willing to pay for or rely on single-ingredient and homemade options. But mostly, make the Keto Zone diet work for you. It’s a great way to meet your health and weight goals.
