Brenda Khan
Gestational diabetes is a condition where the body is unable to control blood sugar levels during pregnancy. It is important to keep blood sugar levels within a safe range to ensure the health of the mother and baby. The first step in treating gestational diabetes is to modify your diet to help keep your blood sugar level in the normal range, while still eating a healthy, balanced diet. This involves monitoring carbohydrate intake, as carbohydrates turn into blood glucose, and keeping blood glucose levels within target. It is also important to exercise, as this can help lower blood glucose levels.
Diet for Gestational Diabetes
| Characteristics | Values |
|---|---|
| Carbohydrates | Monitor your carbohydrate intake. Choose healthier carbs and check food labels for serving size and total carbohydrate content per serving. |
| Sugary foods and drinks | Limit or avoid foods with added sugars, including soft drinks, fruit juices, pastries, and sweets. |
| Starchy foods | Eat starchy vegetables and grains in moderation. Examples include corn, peas, bread, cereal, pasta, and rice. |
| Fruits | Eat whole fruits in moderation. Avoid fruit juices or opt for low-sugar options. |
| Non-starchy vegetables | Include a variety of colourful, dark green, and brightly coloured vegetables. |
| Protein | Incorporate lean protein into your meals. |
| Fats and oils | Do not eliminate healthy fats and oils, as they are essential for the baby's brain development. Choose options like canola oil, olive oil, peanut oil, and safflower oil. Include nuts, avocados, and olives. |
| Meal frequency | Distribute your food intake between three meals and two to three snacks per day. Avoid skipping meals. |
| Portion sizes | Be mindful of portion sizes, especially when eating out. Consult with a dietitian for personalised advice. |
| Weight gain | Discuss healthy weight gain during pregnancy with a healthcare professional. Aim for a weight gain of 10-15 kg if you are a healthy weight and of average height. |
| Physical activity | Engage in daily physical activity, such as walking, swimming, or other low-impact exercises. Aim for at least 30 minutes of moderate exercise per day. |
| Individualised advice | Consult with a registered dietitian or your healthcare team for personalised dietary recommendations and meal planning guidance. |
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What You'll Learn
Carbohydrates and blood sugar
Carbohydrates are a necessary part of your diet as they are a source of nourishment for your baby and fuel for your body. However, it is important to monitor your carbohydrate intake to ensure your blood glucose levels stay within the target range. Carbohydrates are converted into glucose during digestion, so consuming too many carbohydrates can cause your blood sugar levels to rise.
To control your blood sugar levels, you should learn how to count the amount of carbohydrates in your food. Carbohydrates in food are measured in grams, and you can determine the number of carbohydrates in a food item by reading food labels and learning exchange lists. You can also meet with a registered dietitian who will calculate the amount of carbohydrates you need and teach you how to count carbohydrates.
When monitoring your carbohydrate intake, it is important to pay attention to serving sizes and the grams of total carbohydrates in each serving. In general, less than half of the calories you consume should come from carbohydrates. You should also try to avoid simple carbohydrates, such as potatoes, white rice, and candy, as they can cause your blood sugar to rise quickly. Instead, opt for high-fibre, whole-grain carbohydrates, also known as complex carbohydrates, such as whole-wheat bread, brown rice, and whole-grain pasta.
In addition to choosing the right types of carbohydrates, it is important to distribute your carbohydrate intake throughout the day. Eating three meals and two to three snacks at regular intervals can help prevent your blood sugar from rising too much. It is also crucial that you do not skip meals, as this can negatively impact your blood sugar levels.
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Weight gain and physical activity
Weight gain is a normal part of pregnancy, but gaining too much weight can increase your chances of developing gestational diabetes and other pregnancy complications. The amount of weight that is healthy to gain during pregnancy varies from person to person, but it typically depends on your body mass index (BMI) and how many babies you are carrying. For instance, if you are at a healthy weight before pregnancy with a BMI between 18.5 and 24.9, you can gain 25 to 35 pounds. On the other hand, if you are overweight before pregnancy with a BMI between 25 and 29.9, you should aim for a weight gain of 15 to 25 pounds.
It is important to note that you should not try to lose weight if you are already pregnant, as weight gain is necessary for a healthy baby. However, if you are overweight and planning to become pregnant, losing weight before pregnancy through exercise and a healthy diet can help lower your risk of developing gestational diabetes.
During pregnancy, making lifestyle changes to manage your blood sugar levels can also help prevent excessive weight gain. These changes may include a healthy diet and regular exercise. A healthy diet for managing gestational diabetes involves eating a variety of nutritious foods, such as fruits, vegetables, and whole grains, and healthy oils like canola and olive oil. It is also important to monitor your carbohydrate intake, as carbohydrates turn into blood glucose. However, do not cut out carbohydrates or fats and oils entirely, as they are essential for providing energy and nourishment for both you and your baby. Instead, focus on choosing complex carbohydrates and healthy fats, and be mindful of portion sizes.
In addition to a healthy diet, regular physical activity can help manage blood sugar levels and prevent excessive weight gain during pregnancy. Aim for about 30 minutes of moderate exercise, such as walking, swimming, or other low-impact activities, on most days of the week. Incorporating short moments of activity throughout your day can also be beneficial. Remember to always consult with your doctor to determine the appropriate amount and type of physical activity for your specific needs.
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Vegetables and fibre
Vegetables are an important part of a healthy diet for people with gestational diabetes. They are good for blood sugar control and overall health. It is recommended to eat six or more servings of vegetables per day.
Non-starchy vegetables are a good choice for people with gestational diabetes. These include dark, green and deep yellow vegetables, such as spinach, broccoli, romaine lettuce, carrots and peppers. These vegetables are loaded with vitamins, minerals and fibre. They also contain healthy carbohydrates, which are important for nourishment.
Starchy vegetables, such as corn, peas and sweet potatoes, are also a source of carbohydrates and can be included in a gestational diabetes diet. However, it is important to monitor portion sizes and not overeat these foods, as they can cause spikes in blood sugar levels.
Vegetables can be enjoyed in a variety of ways as part of a gestational diabetes diet. They can be eaten raw, roasted or steamed. They can also be paired with protein sources such as hummus or cheese for a satisfying snack. Vegetable omelettes, salads and soups are also healthy meal options.
Fibre is another important component of a healthy diet for people with gestational diabetes. Fibre helps with blood sugar control by slowing the absorption of glucose into the bloodstream. It also promotes a feeling of fullness and can help with weight management. Good sources of fibre include whole grains, legumes, fruits and vegetables.
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Fats and oils
Eating a healthy, balanced diet can help you manage gestational diabetes. It is important to eat a variety of healthy foods and to monitor your carbohydrate intake. Carbohydrates turn into blood glucose, which is necessary for your body and your baby. However, it is important to keep glucose levels within the target range.
It is important not to cut fats and oils from your diet entirely. Fats and oils provide energy for growth and are essential for your baby's brain development. Focus on consuming unsaturated fats, such as olive oil, canola oil, peanut oil, and safflower oil. Avocados, nuts, and olives are also good sources of healthy fats.
It is recommended to limit your intake of saturated fats and choose foods that are lower in saturated fat. You can make simple swaps, such as replacing butter with healthy oils or choosing lean proteins like fish over fatty cuts of meat.
Some studies have suggested that fish oil supplementation may have benefits for women with gestational diabetes, but the evidence is conflicting, and routine supplementation cannot be recommended based on the current evidence. However, it is recommended that women with gestational diabetes include 20-35% fat in their diet.
In addition to focusing on healthy fats, it is important to maintain a balanced diet that includes a variety of whole foods, lean proteins, vegetables, fruits, and whole grains.
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Sugar and sweeteners
To manage gestational diabetes, it is important to keep blood sugar levels within a healthy range by monitoring your carbohydrate intake. Carbohydrates turn into glucose during digestion, so it is important to be mindful of how many carbohydrates you are consuming.
It is important to note that not all sugar is equal when it comes to its impact on blood sugar levels. Natural sugars found in whole fruits, for example, are accompanied by fibre, vitamins, and minerals, which help slow down the absorption of sugar and provide nutritional benefits. However, it is still recommended to consume fruit in moderation, aiming for one to three portions per day and only eating one portion at a time.
Additionally, some sugar-free products, such as diet sodas and sugar-free jello, are indeed carbohydrate-free and will not affect your blood sugar levels. Reading food labels and understanding the amount of carbohydrates in different foods can help you make informed choices about your sugar intake while managing gestational diabetes.
In summary, while it is important to reduce your intake of added sugars and sweeteners, it is not necessary to eliminate them completely. Moderation and awareness of carbohydrate content are key to managing blood sugar levels while ensuring you and your baby receive adequate nutrition.
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Frequently asked questions
Gestational diabetes is high blood sugar (glucose) that starts during pregnancy. It occurs in about 7% of pregnancies and is caused by pregnancy hormones making the body resistant to insulin.
It is recommended that people with gestational diabetes eat a balanced diet with a variety of healthy foods. This includes lots of vegetables, moderate amounts of whole grains, and lean protein. Aim for colourful meals with a range of dark green and brightly coloured vegetables and fruits such as berries.
Foods that cause a spike in blood sugar levels should be avoided or limited, such as sugary foods and drinks, including soft drinks, fruit juices, and pastries. It is also important to limit starchy foods such as rice, wheat, maize, and plantain, as these turn into glucose.
Yes, exercise can help to keep blood sugar levels in control. Walking, swimming, and other low-impact exercises are recommended. It is also important to maintain a healthy weight during pregnancy, gaining neither too much nor too little.
