Healthy Eating for Gestational Diabetes: Essential Tips for a Safer Delivery

Gestational diabetes is carbohydrate intolerance: Doctors usually test women for it between the 24th and 28th week of pregnancy, though this can vary based on health and the OB-GYN’s advice. Many pregnant women who don’t usually have diabetes may test positive for gestational diabetes (GD). But don’t worry—proper care and following a gestational diabetes diet can help manage it. About 9.2% of pregnant women develop GD, but the exact reason is still unknown.

We know that insulin resistance in the mother’s body leads to hormonal changes in the placenta, blocking insulin use. The Glucose Tolerance Test, commonly called the diabetes pregnancy test, helps the OB-GYN check if a pregnant woman is at risk for GD. For those who test positive, the main focus is managing the condition through a proper gestational diabetes diet. That’s why we’ve compiled a list of healthy food tips, including recommended portions for a balanced gestational diabetes diet.

What If You Have Gestational Diabetes During Pregnancy?

Most women with gestational diabetes can still give birth to healthy babies, even through a vaginal delivery. “However, if you don’t treat gestational diabetes, it can cause problems for the baby, such as:

• Too much sugar in the baby’s bloodstream
• Larger babies make vaginal delivery difficult or impossible
• Breathing problems after birth
• Heart defects that can develop after birth

Taking proper care and managing gestational diabetes can help avoid these issues.

Treating Gestational Diabetes with Diet

By now, we all know that the only way to treat gestational diabetes is by following a proper diet schedule. As commonly known, a gestational diet includes low glycemic index foods that prevent rapid blood sugar spikes and release energy gradually.

During pregnancy, women’s diet may change considerably from eating more in terms of proteins and good carbs, but with gestational diabetes, it gets challenging to consume all of those. But still, you can manage a delectable diet with some healthier options. A diet for a healthy pregnancy consists of almost the same items as a gestational diabetes diet. The only difference is in terms of carbohydrates, which are too quick to convert into energy. We have a few tips for pregnant women with GD:

• Check blood sugar regularly
• Get a gestational diabetes diet chart from a dietitian after consulting your OB-GYN
• Take all the medicines prescribed and on time
• Limit carbohydrates, but do not leave them off altogether, as you need energy
• Avoid sugary drinks and packaged fruit juices
• Exercise and get proper sleep

What Is Gestational Diabetes and How Is It Tested?

Although it is a highly prevalent illness during pregnancy, the specific etiology of gestational diabetes is still unknown to medical professionals. Usually, women without a history of diabetes develop high blood sugar levels in their third trimester. Even though there might not be any clear signs of gestational diabetes, pregnant women typically undergo a Glucose Challenge Screening Test early in their third trimester to check their blood sugar levels. This test helps detect GD and ensure proper care.

Soon after the results, if any marginal signs of diabetes also appear, the pregnant woman is sent for a Glucose Tolerance Test. Not all of the women who test positive for the Glucose challenge screening test have GD, and the Glucose tolerance test gives an exact result. A series of dietary recommendations are given for the glucose tolerance test, which takes two checks before fasting and after drinking a large glucose concentration.

Blood samples drawn at least a few hours apart in the two instances give the exact gestational diabetes situation in pregnant women. Then comes the major part: the Gestational diabetes diet menu. Your doctor may refer you to a dietitian to discuss all the dietary details for the basics of a gestational diabetes diet.

What Foods Are Good for Gestational Diabetes?

What food should you eat if you test positive for the Glucose tolerance test? Well, worry not; we have some dietitian-recommended plans giving a balanced diet for gestational diabetes. Foods for Gestational diabetes include:

1. Add More Vegetables To Your Meals, Especially Salads

Vegetables are oozing with vitamins and minerals and contain a lot of good dietary fiber. They help you feel fuller quickly, thus preventing those guilt-indulging hunger pangs. Vegetables are fibrous carbohydrates, which are wonderful for gestational diabetes as they keep the digestive system running well. Raw and undercooked vegetables are low on the Glycaemic index, thus helpful for a gestational diabetes diet.

 2. Eat More Heart-Healthy Fats

Natural mono-saturated fats are poly-saturated fats rich in omega-3 and omega-6 fatty acids. They decrease blood cholesterol levels and are thus good for the heart. They also help enrich the brain, eyes, and nervous system of the baby in the womb. Even full-fat dairy goes well for a gestational diabetes diet.

3. Reduce Unrefined Complex Starchy Foods

GD is more about carb intolerance than actual type 2 diabetes. High carbs turn quickly into glucose, elevating blood sugar levels. However, avoiding carbohydrates completely can cause ketosis, which can be dangerous to pregnant women and their babies. So, pick small amounts of saturated carbs at every meal, as they are nutritious.

4. Drink A Lot Of Water

Drinking water does not actually lower blood sugar levels, but it helps in keeping the system detox and flushing toxins off your body. Also, pregnant women must be hydrated efficiently, and they should avoid caffeine. Caffeine is stimulating and diuretic, too, so it may dehydrate your body.

5. Eat More Whole-Grain Foods

Whole grains are full of fiber, which helps keep your digestive system healthy. Foods like brown rice and oats are great for keeping you feeling complete and balanced for longer. Since fiber takes longer to digest, it releases sugar into your bloodstream more slowly than refined foods.

6. Include More Lean Proteins in Your Diet

Eat lean proteins, such as lean meats, fish, and low-fat dairy. These help control blood sugar levels. You can pair them with whole-grain breads to help prevent sugar spikes in your system.

7. Choose More Low-GI Foods

Foods like citrus fruits, legumes, whole grains, and vegetables have a lower glycaemic index, which means they take longer to digest, thus releasing sustained energy.

List of Foods for Gestational Diabetes

Here are some quick food ideas for managing gestational diabetes. You might experience hunger, mood swings, and hormonal changes during pregnancy, so eating regularly is essential to keep your energy up. Remember to check food labels carefully before eating anything. Consider the below foods to eat for gestational diabetes:

• Multi-grain or whole-grain breads
• Sweet potatoes
• Whole wheat pasta, spaghetti and noodles
• Brown rice, quinoa, and oats
• Peanut butter
• Whole milk, soy milk, almond milk and coconut milk
• Yogurts, preferably sugar-free
• Fruits like apples, oranges, pears, peaches, watermelons, and mangoes
• Vegetables like broccoli, lettuce, tomatoes, cabbage, cauliflower, onion and carrots
• Lean proteins like tofu, lentil, beans, eggs, fish and lean meat

What Foods to Avoid with Gestational Diabetes?

There are certain foods you should avoid during gestational diabetes to protect both you and your baby. These foods have a very high glycemic index and quickly turn into sugar, which can cause blood sugar spikes.

• Pizza
• Soda and aerated drinks
• Caffeine
• White bread
• Processed carb’s
• Fruits juices
• Ready-to-eat cereals
• Saline crackers
• White grain bread
• Pretzels
• Chips

Gestational Diabetes Meal Plan

For all those looking for an easy gestational diabetes meal plan, here is your week-long guide to eating healthy and staying happy.

Monday

• Begin your day with eggs and vegetables
• Snack on peanut butter and whole grain crackers
• Have turkey and bacon slices for lunch, along with a bowl of salad or sweet potatoes
• Whole wheat bread for snacks, along with oranges and a cup of plain yogurt
• Cantaloupe and apples for dinner, along with one glass of warm milk
• Drink at least 12 glasses of water daily
• Go for a walk and do a 10-minute yoga during the day

 Tuesday

• Whole grain French toast for breakfast with apple and strawberry
• Whole wheat pita bread with hummus from only chickpeas and lemon juice for lunch also include a bowl of salad
• Whole grain crackers and apples for snacks
• Yogurt for mid-evening snack
• Brown rice with loads of vegetables for dinner
• Drink warm milk at least twice a day
• Drink at least 12 glasses of water daily

Wednesday

• Quinoa or oatmeal along with strawberries and apples for breakfast
• Tofu or low-fat cottage cheese, whole wheat bread, salad bowl, and a cup of yogurt plain for lunch
• Have peanut butter and whole grain bread in snacks
• A full bowl of yogurt and some fruits for mid-meal hunger pangs
• Balsamic roast chicken along with salad bowl and Italian dressing for dinner
• Drink 2 cups of warm milk and at least 12 glasses of water during the day

 Thursday

• Cheerios and skim milk with an entire bowl of fresh fruits
• Whole grain bread with vegetable soup and yogurt for lunch
• For dinner, try having turkey and bacon with brown rice, and add an entire plate of salad
• Snack on peanut butter and whole grain crackers
• Drink two glasses of warm milk and at least 12 glasses of water in the day

Friday

• Have cooked oatmeal with fruit and a cup of whole milk for breakfast
• Cheese slices and whole grain crackers for snacks
• Roasted and low-sodium ham along with low-fat cheese and whole wheat bread slices for lunch
• Quinoa meal for snacks with vegetables
• Roasted salmon fillet and avocado bean salad for dinner with some fresh fruits as desert since it is Friday
• Drink two glasses of warm milk and at least 12 glasses of water in the day

Saturday

• For breakfast, have sausage with fat-free jam and whole grain bread, and eat one fruit.
• Cheerios and milk for mid-morning snack
• Roast beef sandwich and yogurt for lunch with a bowl of broccoli stir fry.
• Have fruits like apples, peaches, watermelons, oranges, and mangoes in small quantities as your guilty pleasure for this day in the week. Be sure not to overindulge
• Eat more vegetables in raw form and have a big bowl of soup for dinner.
• Drink 1 cup of warm milk, and at least 12 glasses of water in the day
• Do not take any good carbs or starch, as fruits have already done their part for the day.

Sunday

Sunday is a good day to eat any of the above items for breakfast, lunch, and dinner. This will pamper your taste buds and keep your healthy meal intake in line. Remember, if you consume fruits, avoid other carbs, and for every meal, have some vegetables and a fiber supplement to help aid digestion and give you a fuller feeling.

Conclusion

Managing gestational diabetes through a balanced diet is crucial for the health of both mother and baby. Expectant mothers can navigate this condition smoothly by making mindful food choices, monitoring blood sugar, and staying hydrated. Everybody responds differently, so it’s essential to tailor your diet plan under professional guidance. With the right approach and care, gestational diabetes doesn’t have to be a roadblock to a safe and healthy delivery.

• Nov 2017
  Written by Minu Manisha
• Oct 2024
  Edited by Ankita