Madeleine Hull
Gestational diabetes is high blood sugar (glucose) that is first diagnosed during pregnancy. The first step in treating it is to modify your diet to help keep your blood sugar level in the normal range. Eating a balanced, healthy diet can help manage gestational diabetes. Women with gestational diabetes should avoid sugary foods and drinks and starchy foods, and instead eat plenty of vegetables, fruits, and healthy carbohydrates. They should also include protein-rich foods in their diet and monitor their carbohydrate intake. Regular exercise is also recommended to keep blood sugar levels in check.
| Characteristics | Values |
|---|---|
| Diet type | Nutritious, balanced, healthy |
| Diet contents | Non-starchy vegetables, lean protein, whole grains, starchy vegetables, healthy oils, nuts, avocados, olives, calcium, iron, folate, protein |
| Diet restrictions | Sugar, refined or processed food, large portion sizes |
| Other recommendations | Regular meals, exercise, breastfeeding |
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What You'll Learn
Eating a balanced diet
Eating a healthy, balanced diet is an important part of managing gestational diabetes. It can help you control your blood sugar levels and weight, reducing the risk of complications during pregnancy and keeping you and your baby healthy.
To eat a balanced diet, you need to consume a variety of healthy foods. The diabetes plate method can be a useful guide: fill half of a 9-inch plate with non-starchy vegetables, a quarter with lean protein, and a quarter with carbohydrates, such as whole grains or starchy vegetables. Try to include protein and vegetables in every main meal, and make sure to include starch in every meal—a reasonable portion is about one cup of starch or two pieces of bread.
It's important to be mindful of your carbohydrate intake and choose healthier options. All carbs affect your blood sugar levels, so it's crucial to know which foods contain them. Read food labels to check for carbohydrate content and choose foods high in fibre. Starchy foods eventually turn into glucose, so while they should be included in your diet, it's important not to overdo it.
You should also limit your intake of sugary foods and drinks, as sugar can cause spikes in blood sugar levels. Instead of sugary drinks, opt for water, decaffeinated tea or coffee, or diet drinks. Eating whole foods, eating regularly, and being physically active can also help maintain steady blood sugar levels.
Finally, don't cut out fats and oils entirely, as they are essential for your baby's brain development. Instead, choose healthy oils like canola, olive, peanut, or safflower oil, and include nuts, avocados, and olives in your diet.
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Managing blood sugar levels
The American Diabetes Association recommends using the diabetes plate method to help people eat a balanced diet. To use this method, fill half of a 9-inch plate with non-starchy vegetables, a quarter with lean protein, and a quarter with carbohydrates, such as whole grains or starchy vegetables. Eating a combination of non-starchy vegetables, lean protein, and grains or starchy vegetables can help regulate blood sugar levels.
It is important to monitor your carbohydrate intake as all carbs affect your blood sugar levels. The type and amount of carbohydrates you eat or drink make a difference, with the amount making the biggest difference. Sweets and desserts, such as sugar, honey, syrups, pastries, cookies, soda, and candy typically have large amounts of carbohydrates. Starchy foods eventually turn into glucose, so it is important not to overeat. However, starch should be included in every meal, with a reasonable portion being about one cup of starch or two pieces of bread.
To manage blood sugar levels, it is recommended to distribute your food between three meals and two or three snacks each day. Eating too much at once can cause your blood sugar to rise, but it is important not to skip meals. Eating regularly can help people avoid low blood sugar. Choosing minimally processed whole foods can also help maintain steady blood sugar levels.
Drinking water can also help control blood sugar levels. Water contains no carbohydrates or calories, making it the perfect drink during pregnancy. It is recommended to drink a large glass of water with every meal and more in between meals. Sugary drinks should be avoided, and it is better to opt for diet or sugar-free drinks, or water flavoured with mint or fresh fruit.
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Weight management
Firstly, it is important to note that being overweight increases the risk of developing gestational diabetes. Therefore, maintaining a moderate weight before and during pregnancy can help to reduce this risk.
To manage weight during pregnancy, it is recommended to eat a balanced and nutritious diet. This involves consuming a variety of healthy foods, including non-starchy vegetables, lean protein, whole grains, and starchy vegetables. It is also important to limit foods with added sugars, such as soft drinks, fruit juices, and pastries. Instead, try to drink water, as it contains no carbohydrates or calories and can help control blood sugar levels.
Additionally, physical activity can aid in weight management. Most women are advised to engage in moderate exercise, such as walking, swimming, or other low-impact activities. This can help to manage weight and prepare the body for labour and delivery.
It is important to consult with a doctor or dietitian to determine the right weight management strategies for your individual needs. They can provide advice on portion sizes, meal planning, and any necessary dietary restrictions during pregnancy.
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Carbohydrates and sugars
Carbohydrates are an important part of a healthy diet, as they provide the body with fuel and nourishment for the baby. However, it is crucial to monitor carbohydrate intake when managing gestational diabetes, as all carbohydrates affect blood sugar levels. Carbohydrate-containing foods are eventually digested into glucose, which is necessary for the body and the baby, but can be harmful if levels are too high. Therefore, it is important to choose healthier carbohydrates and monitor portion sizes.
A dietitian can provide individualised advice on the appropriate amount and type of carbohydrates to consume. They can also teach individuals how to count carbohydrates by reading food labels and understanding exchange lists. This knowledge can help individuals make healthier choices when shopping for food.
To maintain safe blood sugar levels, it is recommended to distribute carbohydrates between three meals and two to three snacks per day. Eating too much at once can cause a spike in blood sugar levels. It is also important to avoid skipping meals, as this can negatively impact blood sugar control.
Sugars, particularly refined or processed sugars, can cause blood sugar levels to increase. Therefore, it is generally recommended to limit or avoid foods with added sugars, such as soft drinks, fruit juices, pastries, and candies. Instead, individuals can opt for diet or sugar-free drinks, water flavoured with mint or fresh fruit, or simply plain water, which has been shown to help control blood sugar levels.
While it is important to reduce added sugars, it is crucial to maintain a balanced diet. Completely cutting out fats and oils is not recommended, as they provide essential energy for growth and are important for the baby's brain development. Instead, individuals should focus on choosing healthy oils, such as canola, olive, peanut, and safflower oils, and including nuts, avocados, and olives in their diet.
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Fats and oils
Eating a healthy, balanced diet is key to managing gestational diabetes. It is important to remember that everyone's nutritional needs are different, especially during pregnancy, so be sure to consult a healthcare professional for personalized advice.
While managing gestational diabetes, it is important not to cut fats and oils from your diet entirely. Fats and oils provide energy for growth and are essential for the baby's brain development. However, it is crucial to focus on consuming healthy fats and oils.
Firstly, it is recommended to limit the intake of saturated fats and opt for unsaturated fats instead. Examples of healthy oils include canola oil, olive oil, peanut oil, and safflower oil. These oils can be used for cooking or as salad dressings. Avocados, nuts, and olives are also good sources of healthy fats.
Secondly, while there is conflicting evidence regarding the routine use of fish oil supplements, some studies have shown a positive effect on women with gestational diabetes. Fish oil supplements have been found to reduce high-sensitivity C-reactive protein levels in women with gestational diabetes. However, other studies have shown no effect on serum insulin, total cholesterol levels, or HOMA-IR. As such, it is important to consult a healthcare professional before taking any supplements.
In addition to the above, it is worth noting that some low-fat foods may contain more sugar than their full-fat counterparts. Therefore, it is important to read food labels carefully when choosing low-fat options.
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Frequently asked questions
Gestational diabetes is high blood sugar (glucose) that starts during pregnancy. It occurs when pregnancy hormones make the body resistant to insulin.
A diet for gestational diabetes should be a healthy, balanced one. It should include a variety of healthy foods, such as non-starchy vegetables, lean protein, whole grains, and starchy vegetables. It is important to limit foods with added sugar, such as soft drinks, fruit juices, and pastries.
It is important to be mindful of portion sizes when eating out. Familiarize yourself with portion sizes at home so you can recognize correct portions when eating out. You can also ask for a takeout container to save leftovers for later.
Water is the perfect drink during pregnancy as it contains no carbohydrates or calories. It can also help control blood sugar levels. You should avoid sugary drinks and fruit juices, opting for diet drinks or water flavoured with mint or fresh fruit instead.
Walking is usually the easiest type of exercise, but swimming and other low-impact exercises can also be beneficial. Most women can and should engage in moderate exercise during pregnancy to help manage blood sugar levels and prepare the body for labour and delivery.
