Ever noticed how a meal feels way more satisfying when there’s something crispy involved? Whether it’s the crunch of fresh lettuce in a bunless burger or the snap of a perfectly toasted seed cracker, crunch plays a huge role in how much we enjoy our food. But why? And more importantly—how can you get your crunch fix while sticking to Banting or Keto?
Crunch isn’t just a texture—it’s an experience. When we bite into something crispy, our brain gets hit with a combination of sound, sensation, and even an illusion of freshness. Research has shown that louder crunching sounds can make food seem fresher and tastier, even if it isn’t. That’s why soggy chips or limp crackers are such a letdown—they fail to deliver the crispy magic we crave.
But crunch isn’t just about enjoyment—it also plays a role in satisfaction. Foods that require more chewing take longer to eat, giving your brain enough time to register fullness. This can help with portion control and satiety—something super useful when you’re keeping an eye on your macros.
Unfortunately, many of the crunchiest foods—chips, crackers, breaded snacks—are ultra-processed and packed with carbs. These are a no-go if you’re keeping it low-carb.
So what’s a crunch-lover to do?
The good news? There are plenty of ways to get your crunch fix while staying firmly in the Banting or Keto lane. Here are some of the best options:
One of the biggest wins of Banting and Keto is that it naturally reduces cravings—but that doesn’t mean you won’t miss texture. Making sure you get a variety of textures (especially crunch) keeps your meals satisfying, so you don’t feel like you’re “missing out” or get tempted by old habits.
So next time you find yourself craving something crispy, ditch the processed junk and grab a crunch-packed, low-carb alternative instead. Your taste buds—and your macros—will thank you!
