Creating a Diabetes-Friendly Charcuterie Board
Charcuterie boards offer an appetizing way to enjoy a variety of cheeses, meats, fruits and nuts. But traditional boards loaded with high-carb options can pose a challenge for those managing diabetes. The good news is that with a few swaps, you can create a diabetic-friendly charcuterie board that tastes delicious without spiking blood sugar.
Tips for Building a Diabetes-Friendly Charcuterie Board
Follow these tips to put together a flavorful diabetic-conscious charcuterie spread:
- Use whole grain crackers or low-carb veggies instead of breads or crostini.
- Include nuts and seeds for healthy fats and protein.
- Incorporate low-sugar fruits like berries.
- Choose reduced-sodium deli meats and plant-based proteins.
- Opt for unsweetened dried fruits in small portions.
- Limit high-lactose dairy and aged/hard cheeses.
- Avoid jam, honey, candied nuts and sugary dried fruits.
- Use oil and vinegar or mustard for dips instead of jams or chutneys.
- Drink water or unsweetened tea as a pairing.
Diabetes-Friendly Crackers
Crackers can be enjoyed on a diabetic charcuterie board in moderation. Look for these better-for-blood-sugar options:
- Whole grain crackers
- Flaxseed crackers
- Multi-seed crackers
- Nut-based crackers
- Chickpea crackers
- Corn crackers
- Gluten-free crackers
- Whole wheat crackers
Check labels and aim for crackers with at least 3-5g fiber and 5g or less sugar per serving.
Low-Carb Vegetable Options
For a lower-carb alternative to crackers or bread, use fresh vegetable slices:
- Cucumber slices
- Bell pepper slices
- Carrot sticks
- Radish slices
- Zucchini rounds
- Jicama sticks
- Celery sticks
- Broccoli florets
- Cauliflower florets
Nuts and Seeds
Nuts and seeds offer healthy fats, plant-based protein, and fiber. Some diabetic-friendly options include:
- Almonds
- Cashews
- Pistachios
- Pecans
- Walnuts
- Pumpkin seeds
- Sunflower seeds
- Flaxseeds
- Chia seeds
Limit portions to 1⁄4 cup per serving and avoid heavily salted, sweetened or candied nuts.
Low-Glycemic Fruits
Berries offer a smart fruit choice thanks to their low glycemic impact:
- Blackberries
- Raspberries
- Strawberries
- Blueberries
Other fruits like grapefruit, peaches, plums and kiwi can be enjoyed in moderation as well.
Quality Proteins
Pick lean, low-sodium proteins like:
- Turkey
- Chicken
- Ham
- Roast beef
- Salmon
- Tuna
- Plant-based meat alternatives
- Hummus
- Edamame
Limit processed deli meats to 2-3 thin slices per serving.
Small Portions of Dried Fruit
High-fiber, low-sugar dried fruits like these can be incorporated sparingly:
- Dried cherries
- Dried apricots
- Prunes
- Dates
- Dried apples
- Figs
Watch portion sizes and avoid candied or sweetened dried fruit.
Cheese and Dairy
Many cheeses can be enjoyed in moderation. Best options include:
- Feta
- Goat cheese
- Mozzarella
- Parmesan
- Swiss
- Cheddar
- Blue cheese
- Ricotta
Limit soft, high-fat dairy like brie. Those with lactose intolerance should avoid dairy.
Healthy Fats
Incorporate good-for-you fats like:
- Olive oil
- Avocado oil
- Walnut oil
- Nut oils
- Olives
- Avocado
Avoid cream cheese, which is high in saturated fat and calories.
Flavored Vinegars
Drizzle some tangy flavor with no sugar impact:
- Balsamic vinegar
- Red wine vinegar
- Rice vinegar
- Flavored balsamic vinegar
Stay away from sweet jams, chutneys and honey as dips and spreads.
Seasonings and Condiments
Spice it up with:
- Mustard
- Pesto
- Tapenades
- Herbs
- Spices
- Garlic
- Lemon juice
- Horseradish
Avoid ketchup, barbecue sauce and other sugar-laden condiments.
Beverage Options
Stay hydrated and satisfy cravings with:
- Water
- Unsweetened tea
- Seltzer water
- Diet sodas (in moderation)
- Low-carb drink options
Skip sugary sodas, juices and sweetened beverages.
Putting Together Your Charcuterie Board
When assembling your board, aim for a good balance of flavors, textures, nutrients and energy levels.
Pick a Quality Board
Choose a charcuterie board made from wood, marble, slate or bamboo. Avoid boards with deep grooves that can harbor bacteria.
Arrange in Sections
Group items together in sections - crackers and vegetables together, fruits in one area, cheeses in another, etc. This makes the board visibly appealing.
Vary Textures
Include
FAQs
What are some diabetic-friendly cracker options for charcuterie boards?
Good cracker choices include whole grain crackers, flaxseed crackers, nut-based crackers, chickpea crackers, corn crackers, gluten-free crackers, and whole wheat crackers with at least 3-5g of fiber and minimal added sugar per serving.
What fruits can diabetics eat on a charcuterie board?
The best fruits for diabetics are lower glycemic options like blackberries, raspberries, strawberries, blueberries, grapefruit, peaches, plums, and kiwi. Avoid high-sugar fruits like grapes and pineapple.
What meats and proteins work well on diabetic charcuterie boards?
Good protein choices include fresh deli meats like turkey, chicken, ham and roast beef. Also try plant-based meats, salmon, tuna, hummus, edamame, nuts and seeds. Limit processed meats to 2-3 thin slices per serving.
What cheese varieties can diabetics eat?
Cheese options to enjoy in moderation include feta, goat, mozzarella, parmesan, Swiss, cheddar, blue cheese and ricotta. Limit high-fat soft cheeses like brie. Avoid cheese if you have lactose intolerance.
What should you avoid putting on a diabetic charcuterie board?
Items to avoid include breads, sugary jams/preserves, candied/sweetened nuts, processed dips, dried fruit with added sugars, salty processed meats, full-fat cream cheese, and sweetened beverages.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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