Leena Watts
If you have gestational diabetes, you will need to make some changes to your diet to manage your blood sugar levels. Gestational diabetes is high blood sugar during pregnancy, and it occurs in about 7-10% of pregnancies. Eating healthily and exercising can usually keep it well managed, but sometimes insulin or medication is necessary. Making dietary changes can help you avoid gaining too much weight and reduce the risk of complications during pregnancy. A dietitian or nutritionist can give you individual advice on how to manage your blood sugar levels through diet and meal planning.
| Characteristics | Values |
|---|---|
| Definition | High blood sugar (glucose) during pregnancy |
| Occurrence | Affects 7%-10% of pregnant women worldwide |
| Treatment | Medical nutrition therapy, weight management, physical activity, insulin, diabetes medication |
| Dietary Recommendations | Healthy, balanced diet, moderate whole grains, fewer sugary foods, distribute meals and snacks throughout the day, monitor carbohydrate intake |
| Lifestyle Changes | Increased physical activity, daily exercise, drinking plenty of water |
| Risks | Pregnancy complications, birth complications, babies large for gestational age, type 2 diabetes in mother and offspring |
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What You'll Learn
Carbohydrates and blood sugar
Carbohydrates are a vital source of nourishment for both the mother and the baby. Carbohydrate-rich foods, however, turn into blood glucose, which can cause blood sugar levels to rise. Therefore, it is important to monitor and control your carbohydrate intake.
Carbohydrates are found in starchy or sugary foods, including bread, rice, pasta, cereal, potatoes, peas, corn, fruit, fruit juice, milk, yogurt, cookies, candy, soda, and other sweets. These are called simple carbohydrates and cause a quick rise in blood sugar levels. To avoid this, opt for high-fibre, whole-grain carbohydrates, also known as complex carbohydrates. Whole-wheat or other whole-grain flours, low-fat breads such as tortillas, English muffins, and pita bread are some examples.
It is recommended that less than half of your calorie intake should come from carbohydrates. You can count the number of carbohydrates in your food by reading food labels and learning about exchange lists. Meeting with a registered dietitian can help you assess your diet and calculate the amount of carbohydrates you need.
Specialized diabetes-specific formulas (DSF) are designed using low glycemic index and slowly digested carbohydrates to support glycemic control. Systematic reviews and meta-analyses have shown that DSF as part of lifestyle interventions effectively improves glycemic control and reduces cardiometabolic risks.
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Fats and oils
Eating a healthy, balanced diet is crucial for managing gestational diabetes and maintaining health throughout your pregnancy. While carbohydrates are the primary focus of a diabetes diet, fats and oils also play a significant role in maintaining healthy blood sugar levels.
Firstly, it is important to note that fats and oils should not be eliminated from your diet. They are essential for providing energy and supporting your baby's brain development. However, it is crucial to choose the right types of fats and oils. Focus on consuming healthy, unsaturated fats and oils, such as olive oil, canola oil, peanut oil, and safflower oil. These oils are excellent alternatives to foods high in saturated fats, like butter and fatty meats. Additionally, include sources of healthy fats in your diet, such as nuts, avocados, olives, and fatty fish like salmon and sardines.
When it comes to cooking and preparing meals, opt for healthier cooking oils like olive oil or peanut oil. These oils have a higher smoke point, which means they can withstand higher temperatures without breaking down and forming harmful compounds. Using these oils can help reduce the formation of potentially harmful compounds that may negatively impact your health.
In addition to choosing the right types of fats and oils, it is also important to be mindful of portion sizes. While fats and oils are essential, they are calorie-dense, so consuming large amounts can lead to excessive calorie intake. Therefore, practice moderation and balance when including them in your meals.
Simple swaps can make a significant difference in managing gestational diabetes. For example, instead of frying foods in butter, try sautéing them in a healthy oil like olive oil. You can also make your own salad dressings using olive oil, vinegar, herbs, and spices, which is a healthier alternative to store-bought dressings that often contain added sugars and unhealthy fats.
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Sugary drinks
If you have gestational diabetes, it is important to keep your blood sugar levels within a safe range. This can be achieved by making changes to your diet and physical activity levels.
It is best to avoid sugary drinks. This includes soft drinks, fruit juices, and smoothies, which can be high in sugar. Even some "no added sugar" drinks can contain high levels of sugar, so it is important to check the nutrition label.
Instead of sugary drinks, you can opt for water or decaffeinated tea and coffee. While diet drinks and sugar-free versions are better than sugary drinks, they should be consumed in moderation as they often contain artificial sweeteners. These sweeteners have been linked to an increased BMI and insulin resistance in children. They can also cause gastric upset if consumed in large amounts.
It is recommended to drink around 2-3 litres (10-12 glasses) of water per day to stay well hydrated, especially during pregnancy. Tea, coffee, and fizzy drinks containing caffeine should not be included in your daily fluid intake as they are diuretics, which can cause you to lose water.
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Weight management
Firstly, it's important to note that weight loss during pregnancy is not recommended, as gaining some weight is necessary for the baby's healthy development. However, for those who are overweight or obese, losing weight before pregnancy can significantly reduce the risk of developing gestational diabetes. Maintaining a healthy weight before and after pregnancy can lower the chances of developing type 2 diabetes in the future.
During pregnancy, managing weight gain is essential for women with gestational diabetes. The recommended weight gain during pregnancy for women with gestational diabetes is generally consistent with that of normal glucose tolerance pregnancies, as the primary focus is on supporting the growth and development of the foetus. However, the specific weight recommendations may vary slightly from country to country, so consulting with a healthcare professional is advisable.
To manage weight during pregnancy, a balanced and healthy diet is crucial. This involves eating a variety of nutritious foods, including fruits, vegetables, whole grains, and starchy vegetables. It is important to limit sugary foods and beverages, as well as keeping an eye on portion sizes. Distributing your food intake between three meals and two to three snacks daily can help stabilise blood sugar levels. Additionally, it's beneficial to eat carbohydrate-rich and protein-rich foods together, as this can help manage sugar levels.
Physical activity also plays a vital role in weight management during pregnancy. Engaging in about 30 minutes of moderate activity most days of the week, along with short bursts of activity throughout the day, can be beneficial. It's important to consult with a healthcare professional to determine the most suitable physical activities for your specific needs.
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Balanced diet
Eating a balanced, healthy diet can help you manage gestational diabetes. The goal is to keep your blood sugar levels in a safe range so that you can have a healthy pregnancy and give birth to a healthy baby.
A balanced diet for gestational diabetes should include a variety of healthy foods. It is important to eat three small- to moderate-sized meals and one or more snacks each day. Do not skip meals and snacks. Keep the amount and types of food (carbohydrates, fats, and proteins) about the same from day to day.
Carbohydrates
All carbs affect your blood sugar levels, so it is important to monitor your carbohydrate intake. Carbohydrate foods digest and turn into blood glucose (a type of sugar). Glucose in the blood is necessary because it is the fuel for your body and nourishment for your baby. However, it is important that glucose levels stay within the target range. Sweets and desserts, such as sugar, honey, syrups, pastries, cookies, soda, and candy, typically contain large amounts of carbohydrates. You can count the number of carbohydrates in foods by reading food labels and learning the exchange lists.
Fats
Do not cut fats and oils from your diet entirely. They provide energy for growth and are essential for your baby's brain development. Choose healthy oils, such as canola oil, olive oil, peanut oil, and safflower oil. Include nuts, avocados, and olives.
Proteins
Try to include protein-rich foods and vegetables with each of your main meals to help manage your sugar levels.
Vegetables and Fruits
Enjoy lots of vegetables. Choose foods loaded with vitamins, minerals, fiber, and healthy carbohydrates. Dark green and deep yellow vegetables, such as spinach, broccoli, romaine lettuce, carrots, and peppers, are good choices. Whole fruits are better than juices, as fruit juices tend to be high in sugar. You may eat one to three portions of fruit per day, but only eat one at a time.
Dairy
Milk is a healthy food and an important source of calcium. However, milk is a liquid form of carbohydrate, so drinking too much at once can raise your blood sugar.
Exercise
In addition to a balanced diet, regular exercise can help you keep your blood sugar levels in control. Walking, swimming, and other low-impact exercises are usually recommended. Aim for at least 30 minutes of exercise, 5 days a week. Remember to speak to your doctor before starting any new exercises.
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Frequently asked questions
Gestational diabetes is high blood sugar (glucose) during pregnancy. It occurs in about 7-10% of pregnancies and can lead to health problems for both the mother and fetus if left untreated.
Eating a healthy, balanced diet is an important part of managing gestational diabetes. You should meet with a registered dietitian to assess your diet and calculate your recommended carbohydrate intake. They will also advise on portion sizes and physical activity.
It is recommended to eat a variety of healthy foods, including whole grains, starchy vegetables, and protein foods with each meal. You should also include healthy fats and oils, such as nuts, avocados, and olives, as they provide energy and support your baby's brain development.
Yes, you should limit your intake of foods with high sugar content, such as soft drinks, fruit juices, pastries, and candies. Be mindful of foods labelled "no added sugar" as they can still be high in sugar. It is also important to check food labels and limit your carbohydrate intake to keep your blood sugar levels within a safe range.
Your healthcare provider will monitor your weight gain, fetal growth, and blood sugar levels through regular prenatal visits. They may also suggest a safe exercise plan to help manage your blood sugar levels.
