Gestational diabetes diet: Foods to eat and avoid (original) (raw)

It may be possible to reduce the risk of gestational diabetes by eating a nutritious diet and maintaining a moderate weight.

Gestational diabetes develops when pregnancy hormones make a person resistant to the action of insulin. Without treatment, it can lead to a range of complications.

This article explains the foods people may wish to eat and avoid if they have gestational diabetes.

It will also outline other treatment options for gestational diabetes, possible complications, and tips for a healthy pregnancy.

To use this method, a person should fill half of a 9-inch plate with nonstarchy vegetables, a quarter with lean protein, and a quarter with a carbohydrate, such as a whole grain or starchy vegetable.

Examples of each of these foods are below.

Nonstarchy vegetables

• peppers
• spinach
• carrot
• broccoli
• cauliflower
• Brussels sprouts
• asparagus
• cucumber
• mushroom
• zucchini
• salad greens
• eggplant
• celery

Lean protein

• chicken
• turkey
• eggs
• salmon
• tuna
• lean cuts of red meat
• beans
• lentils
• hummus
• nuts
• nut butters
• tofu and tempeh

Carbohydrate

• brown rice
• quinoa
• bulgur wheat
• oats
• sweet potato
• parsnips
• butternut squash
• chickpeas
• fruits and dried fruit
• dairy products such as milk and yogurt

A person can consult a doctor or dietitian about a healthy diet plan during pregnancy.

Avoiding foods that cause a spike in blood sugar levels is important for people with gestational diabetes. Examples include:

Sugary foods

Blood sugar levels increase when people eat sugary foods, particularly refined or processed ones. People with gestational diabetes should avoid or limit foods with added sugar as much as possible.

Sugary foods to avoid include:

• cakes
• cookies
• candy
• desserts
• sweet pastries
• soda
• ice cream
• fruit juice or sugary drinks

High-starch foods

Starchy foods are high in carbohydrates, which can cause a rise in blood sugar. It is best to avoid or limit very starchy foods with a high glycemic index, such as:

• white potatoes
• white bread
• white rice
• white pasta

A person may want to switch from white, refined carbohydrates to whole grains, such as brown rice, quinoa, or oats.

Hidden sugars and carbohydrates

Some foods and drinks are not obvious sources of sugar or carbohydrates. However, they may still contain high levels of both. Examples include:

• highly processed foods

• some condiments, such as dressings and ketchup

• some fast foods

• sugar-sweetened soda

• french fries

• alcohol

• Eat at regular times and avoid skipping meals.

• Keep track of food, drinks, and physical exercise to understand their effect on blood sugar levels.

• Choose foods lower in saturated fat, trans fat, sugar, salt, and calories.

• Drink water rather than juice or soda.

• Choose fruit as a sweet treat instead of processed, sugary foods.

• Make simple swaps, such as switching foods high in saturated fats, including butter and fatty cuts of meat, to unsaturated fats, such as olive oil and fish.

• Look for foods labeled “low in sodium” and avoid processed or packaged foods such as pizzas and deli meats to help reduce salt intake.

• Add lemon, herbs, or spices to food for flavoring instead of salt.

• Steam vegetables for meals, or add half a cup of beans or peas into a salad to add extra fiber.

• Aim for colorful meals with a range of dark green and brightly colored vegetables and fruits such as berries.

It can help to space meals and snacks evenly throughout the day. The American College of Obstetricians and Gynecologists recommends that people with gestational diabetes consume three meals and two to three snacks per day. Doing this can reduce high blood sugar spikes after eating.

A person with gestational diabetes can monitor and log their blood sugar levels at different points during the day and keep a food and activity diary. This can show them how foods and activity affect their blood sugar levels.

How to eat out with gestational diabetes

Restaurant and takeaway foods are often more processed and sugary than those people prepare at home. Portion sizes may also be larger than people need.

These tips may help guide food choices when eating out:

• Become familiar with portion sizes at home so it is easy to recognize the correct portions when eating out.
• Leave food uneaten if the portion size is too large. A restaurant may be able to put uneaten food into a takeout container to have later or the next day.
• Use an exchange list, which shows what one serving of various foods equates to and how to swap one food for another.
• Be prepared to ask questions about foods on the menu and for substitutions if necessary.
• Take a few foods from home in case there is nothing suitable on the menu.
• Eat slowly.

The NIDDK recommends the following tips for staying healthy during pregnancy:

• Consume foods and drinks high in iron, folate, calcium, and protein.
• Talk with a healthcare professional about taking prenatal vitamin supplements.
• Eat breakfast every day and meals or snacks as necessary throughout the day.
• Drink plenty of water and eat foods high in fiber to help prevent constipation.
• Avoid food and drink that could be harmful to a growing fetus, such as alcohol, raw or undercooked fish and seafood, fish containing high levels of mercury, undercooked meat or poultry, and soft cheeses.
• Exercise regularly with moderate aerobic exercise for at least 150 minutes each week.
• After giving birth, slowly reintroduce regular, moderate-intensity aerobic exercise to regain a healthy weight gradually.

Gaining weight during pregnancy is normal, but gaining too much or too little can pose health risks for a pregnant person and the unborn baby. A healthcare professional can give a person advice about ideal weight through pregnancy stages.

Following a healthy diet and exercising can help people control their blood sugar levels and manage gestational diabetes. However, this may not be enough to control the condition in some cases.

Some people with gestational diabetes may need medication, such as insulin or metformin, to lower their blood sugar levels.

Gestational diabetes happens when pregnancy hormones make the body resistant to insulin. This leads to high blood sugar levels, which can be harmful to a pregnant person and the unborn baby.

To regulate blood sugar levels, a person can choose a combination of nonstarchy vegetables, lean protein, and grains or starchy vegetables, as set out in the diabetes plate method. Eating regularly can help people avoid low blood sugar.

Choosing minimally processed whole foods, eating regularly, and being physically active can also help maintain steady blood sugar levels.