Milly Gaines
Gestational diabetes is a condition that occurs during pregnancy and can increase the risk of complications for both mother and baby. To manage gestational diabetes, lifestyle changes are essential, including dietary modifications and physical activity. Eating a balanced and healthy diet can help control blood sugar levels and ensure a safe pregnancy. This involves consuming a variety of nutritious foods, such as lean proteins, non-starchy vegetables, complex carbohydrates, and healthy fats, while limiting sugary drinks and simple carbohydrates. Understanding portion sizes and distributing meals and snacks evenly throughout the day can also help stabilise blood sugar levels. In addition to diet, regular exercise, and self-monitoring of blood glucose levels are crucial components of managing gestational diabetes.
| Characteristics | Values |
|---|---|
| Carbohydrates | Consume small amounts of slowly absorbed carbohydrates for breakfast. Some guidelines recommend a maximum of 30g of carbohydrates at breakfast. |
| Carbohydrates | Limit carbohydrates at breakfast to 15-20g and have another 15-20g a few hours later. |
| Carbohydrates | Choose healthier carbohydrates. |
| Carbohydrates | Avoid simple carbohydrates. |
| Fats | Do not cut fats and oils from your diet. Choose healthy oils such as canola oil, olive oil, peanut oil, and safflower oil. Include nuts, avocados, and olives. |
| Sugary drinks | Avoid sugary drinks, energy drinks, and fruit juices. |
| Weight | Lifestyle changes and weight management are essential in the management of gestational diabetes. |
| Exercise | Physical activity lowers blood glucose levels, so regular exercise can help manage gestational diabetes. |
| Testing | Self-monitor blood glucose levels at home to ensure a healthy pregnancy. |
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What You'll Learn
Eat lean proteins, non-starchy vegetables, complex carbs, and healthy fats
Eating a healthy, balanced diet is key to managing gestational diabetes. The right mix of nutrients is essential to supporting foetal growth and development while keeping blood sugar levels stable.
Lean Proteins
Lean proteins are an important part of a gestational diabetes diet. Fill a quarter of your plate with lean protein sources such as:
- Whole eggs or egg whites
- Turkey or chicken breasts
- Baked fish, especially fatty fish like salmon and trout
- Lean cuts of beef, veal, pork, or wild game
Non-Starchy Vegetables
Non-starchy vegetables are a key component of a gestational diabetes diet, filling half of your plate. Examples include:
- Dark, leafy greens
- Beans or peas
- Avocados
- Tomatoes
Complex Carbohydrates
Carbohydrates are important, but it's crucial to opt for complex carbohydrates and whole grains. These include:
- Brown rice
- Quinoa
- Oats
- Legumes
- Whole wheat bread, cereal, and pasta
It is recommended that breakfast contains only small amounts of slowly absorbed carbohydrates, such as whole grains, to avoid blood sugar spikes.
Healthy Fats
Healthy fats provide energy and support the baby's brain development. Aim for unsaturated fats such as:
- Olive oil
- Nuts
- Avocados
- Olives
- Fatty fish like salmon and trout
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Avoid sugary drinks and simple carbs
Eating a healthy, balanced diet can help you manage gestational diabetes. It is important to monitor your blood sugar levels and keep them within the target range. Sugary drinks and simple carbs can cause a rapid increase in blood sugar levels, so it is important to avoid them or limit your intake.
Sugary Drinks
It is best to avoid sugary drinks such as soft drinks, fruit juices, and smoothies. Even some ""no added sugar" drinks can contain high levels of sugar, so it is important to check the nutrition label or consult your healthcare team. Fruit juices, for example, are high in natural sugars, so you may want to limit your intake to one to three portions per day, but only eat one at a time.
Diet drinks or sugar-free alternatives are generally better options as they are often carbohydrate-free and will not affect your blood sugar levels. However, be cautious with sugar-free sweets as they may still contain carbohydrates or calories. Additionally, artificial sweeteners may negatively affect your gut bacteria.
Simple Carbohydrates
Simple carbohydrates, such as potatoes, french fries, white rice, candy, and sweets, can cause a rapid increase in blood sugar levels. Instead, opt for whole grains like whole-wheat bread, cereal, pasta, and brown rice. These complex carbohydrates are measured in grams, and you can learn to count the amount of carbohydrates in your meals.
It is also important to note that starchy foods, such as bread, eventually turn into glucose. While starch should be included in every meal, be mindful of the portion sizes. A reasonable portion is about one cup of starch per meal or two pieces of bread.
By avoiding sugary drinks and simple carbs, you can help manage your blood sugar levels and reduce the risk of complications associated with gestational diabetes.
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Consume three meals and two to three snacks per day
Eating three meals and two to three snacks per day is recommended for people with gestational diabetes. This can help to reduce high blood sugar spikes after eating. It is important to not skip meals, as this can cause your blood sugar to drop too low.
It is recommended to eat three small- to moderate-sized meals per day. Each meal should contain about 30-45 grams of carbohydrates. It is important to pay attention to the type and amount of carbohydrates you are eating, as they raise blood sugar more than fat and protein. Choose complex carbohydrates most of the time, such as beans, whole grains, and vegetables, as they have more fibre, which slows digestion and prevents blood sugar spikes.
It is also important to eat one or more snacks each day. Each snack should contain about 15-30 grams of carbohydrates.
- In the morning, it is recommended to eat a healthy breakfast to fuel you and the baby. Breakfast should contain small amounts of slowly absorbed carbohydrates, as there is usually a higher postprandial increase in blood glucose in the morning. Some guidelines recommend a maximum of 30 grams of carbohydrates at breakfast.
- Space meals and snacks evenly throughout the day.
- Eat a variety of healthy foods, including whole grains, starchy vegetables, lean protein, and plenty of vegetables.
- Choose healthy oils, such as canola oil, olive oil, peanut oil, and safflower oil. Include nuts, avocados, and olives.
- Drink plenty of water and eat foods high in fibre to help prevent constipation.
- Avoid sugary drinks, such as soft drinks, fruit juices, and smoothies, as they can be high in sugar.
- Limit sweets and desserts, as they are high in fat and sugar. Keep portion sizes small.
- Read food labels to help make healthy choices when shopping.
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Monitor blood sugar levels four times a day
If you have gestational diabetes, it is important to monitor your blood sugar levels four times a day to keep them within a healthy range. This will help you manage your condition effectively and reduce the risk of complications during pregnancy and delivery. Your healthcare team will advise you on your target blood sugar levels, which may vary at different times of the day and from person to person.
The first measurement should be taken in the morning before you have eaten anything, also known as your fasting blood sugar level. It is important to test your blood sugar first thing in the morning because it will be higher after meals than first thing in the morning. You should not have eaten or drunk anything apart from water for at least eight hours before taking this measurement.
The second measurement should be taken one or two hours after your first bite of breakfast. This is important because even simple exercises like marching in place for 10 minutes after your meals can help control your blood sugar levels.
The third and fourth measurements should be taken one or two hours after lunch and dinner, respectively. Taking these measurements will help you understand how your body is responding to the food you are eating and whether any adjustments need to be made to your diet or treatment plan.
To measure your blood sugar levels, you will be given a testing kit that involves pricking your finger to place a drop of blood on a testing strip. Alternatively, you may be offered a continuous glucose monitor (CGM), which is a small sensor worn on the skin that wirelessly transmits your blood sugar data to a receiver or mobile phone.
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Seek advice from a dietitian
If you have gestational diabetes, it's important to meet with a registered dietitian to have your diet assessed and to get advice on how to manage your blood sugar levels. They will calculate the amount of carbohydrates that you need at meals and snacks, and teach you how to count carbohydrates.
A dietitian will be able to give you specific advice on how to distribute your food intake between three meals and two or three snacks each day. Eating too much at one time can cause your blood sugar to rise, so it's important not to skip meals. During pregnancy, you have increased nutritional needs, and your baby requires balanced nutrition.
A dietitian will also be able to advise you on the types of food to eat and those to avoid. For example, you should eat moderate amounts of whole grains, such as bread, cereal, pasta, and rice, plus starchy vegetables, such as corn and peas. You should also reduce your intake of sugary foods and drinks, including soft drinks, fruit juices, and pastries.
In addition to dietary advice, a dietitian may also suggest a safe exercise plan. Physical activity can help to lower your blood glucose level, so regular exercise can be an effective way to manage gestational diabetes. Walking is usually the easiest type of exercise, but swimming or other low-impact exercises can also be recommended.
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Frequently asked questions
It is recommended to eat lean protein at breakfast, as it can help stabilise hunger levels and lessen morning sickness. Some guidelines recommend a maximum of 30g of carbohydrates at breakfast, but this is based on limited scientific evidence. It is best to consult a doctor or dietitian for individual advice.
It is important to eat a balanced, healthy diet with a variety of foods. This includes lean proteins, non-starchy vegetables, whole grains, and healthy fats. It is also important to space meals and snacks evenly throughout the day to avoid high blood sugar spikes.
Foods and drinks that are high in sugar should be avoided, such as soft drinks, fruit juices, pastries, and other refined or processed foods. It is also important to be aware of foods to avoid during pregnancy, such as certain types of fish and cheese.
Self-monitoring of blood glucose levels is important, and this can be done with a testing kit. It is recommended to test your blood sugar before breakfast and one to two hours after each meal. Physical activity in the morning can also help manage blood sugar levels.
