What can I eat if I have Gestational Diabetes?
If you’ve been diagnosed with gestational diabetes or are worried it could be a factor in your pregnancy, you probably have a lot of questions and are definitely not alone. Thankfully, gestational diabetes can often be managed with diet and exercise alone, and it doesn’t mean that you won’t have a healthy pregnancy. Let’s talk about gestational diabetes, how it’s treated, and what you can do to help tackle it with the right foods and activity.
What is gestational diabetes?
Gestational diabetes is diabetes that only occurs in pregnant people. That means you can’t get gestational diabetes unless you’re pregnant. Gestational diabetes is defined as high blood sugar that develops during or is first recognised during pregnancy.
During pregnancy, the way that your body uses insulin changes. Insulin is a growth hormone that allows your cells to absorb and use glucose, or sugar, for energy. In normal conditions, this additional stored energy can be used to assist with the successful growth of the foetus.
You’ll naturally become more resistant to insulin when you’re pregnant to help provide your baby with more glucose. In some people, the process goes wrong and your body either stops responding to insulin or doesn’t make enough insulin to give you the glucose you need. When that happens, you’ll have too much sugar in your blood. That causes gestational diabetes.
What foods should you eat?
Basic healthy eating
· Eat protein with every meal.
· Include daily fruits and vegetables in your diet.
· Limit or avoid processed foods.
· Pay attention to portion sizes to avoid overeating.
If you have gestational diabetes, maintaining a healthy, balanced diet may help you manage your symptoms without needing medication. In general, your diet should include protein plus the right mix of carbohydrates and fats. Too many carbohydrates can lead to spikes in your blood sugar.
If you’re craving some carb-y goodness, make sure it’s the good, complex kind — think legumes, whole grains, and starchy veggies like sweet potatoes and butternut squash. Remember, starchy veg breakdown into a simple form of sugar called glucose. Glucose is a multitasker (unlike fructose) and can be diverted to feed muscles, the brain, organs, etc. rather than directly to be stored in fat cells, as is the case of fructose.
If you’re diagnosed with gestational diabetes or are at risk for developing gestational diabetes, ask your GP about working with a registered dietitian who specialises in gestational diabetes or nutrition during pregnancy. A dietitian can help you plan your meals and come up with an eating plan that will keep you and baby healthy with foods you actually like.
Nutrients
Aim to base your meals around protein, healthy fats, and fibre. Include lots of fresh foods and limit your intake of processed foods. Those french fry cravings can be hard to resist, so aim to keep healthy alternatives around the house for when cravings strike. What’s more, filling up on satiating choices (the feeling of fullness) like protein-rich foods can help you stay satisfied so you’re less likely to crave less nutritious items.
Although carbohydrate tolerance can vary significantly among pregnant people with gestational diabetes, recent research shows that a diet providing less than 40% of total calories from carbohydrates is generally ideal for promoting optimal blood sugar control.
However, keep in mind that your carb needs and tolerance are specific to you. They depend on factors such as medication use, body weight, and blood sugar control.
Work with your healthcare team, including your GP and registered dietitian, to come up with a plan to promote optimal blood sugar control during pregnancy that suits your individual needs.
Snacks and meals
Snacks are great for keeping blood sugar levels stable (and for satisfying that evening snack attack!). Here are a few healthier choices for snacks and meals if you have gestational diabetes:
· Fresh or frozen vegetables. Veggies can be enjoyed raw, roasted, or steamed. For a satisfying snack, pair raw veggies with a protein source like hummus or cheese.
· Veggie omelettes made with whole eggs or egg whites. Whole eggs are an excellent source of many nutrients while egg whites provide mostly protein.
· Steel-cut oatmeal topped with pumpkin seeds, unsweetened coconut, and berries.
· Fresh fruit paired with a handful of nuts or a spoonful of nut butter.
· Turkey or chicken breasts. Don’t be afraid to eat the skin!
· Baked fish, especially fatty fish like salmon and trout.
· Sweet potato toast topped with mashed avocado and cherry tomatoes.
· Unsweetened Greek yogurt topped with sunflower seeds, cinnamon, and berries of some kind (frozen varieties are a great and inexpensive option)
What about fruit?
Yep, you can still eat fruit if you have gestational diabetes. You’ll just need eat it in moderation. Berries are an excellent choice as they are relatively low in sugar and high in fibre, so get ready to stock up and toss them into a smoothie, on some yogurt, or over some whole grain oatmeal. Try freezing them for extra crunch.
What foods should you avoid?
It’s not fun to avoid some of your favourite foods, but there are lots of delish alternatives. You’ll want to avoid highly processed foods, such as white bread, and, in general, anything that has a lot of sugar, (If sugar is stated within the top three of the list of ingredients, then best to stay away).
For example, you’ll want to be sure to avoid the following:
· fast food
· alcoholic beverages
· baked goods, such as muffins, donuts, or cakes
· fried food
· sugary drinks, such as soda, juice, and sweetened beverages
· candy
· very starchy foods, such as white pasta and white rice
· sweetened cereals, sugary granola bars, and sweetened oatmeals
What are the complications?
Gestational diabetes can cause concerns for both you and baby, but don’t let it make you anxious. Here are some complications you may encounter that can be avoided by managing your health with your GP.
Extra glucose in your body can make your baby gain weight. A bigger baby puts you at risk for having a more difficult delivery because:
baby’s shoulders can get stuck
you can bleed more
the baby may have a hard time keeping their blood sugar stable after birth
Gestational diabetes also increases your risk of high blood pressure during pregnancy.
In most cases, gestational diabetes disappears after your baby is born. However, for some people, high blood sugar may persist after pregnancy. This is called type 2 diabetes. Having gestational diabetes does put you at an increased risk of developing diabetes later on in life, too. Both you and your baby will be checked for diabetes after birth. To make sure you decrease your risk for complications, talk with your GP about continued care before and after baby is born.
How is gestational diabetes treated?
The treatment for gestational diabetes depends on your blood glucose levels. In many cases, gestational diabetes can be treated with diet and exercise alone. In some cases, you may need to take oral medication such as metformin or injectable insulin to lower your blood sugar.
Other steps for a healthy pregnancy
It’s not just food alone that can help you stay healthy with gestational diabetes. In addition to maintaining a well-balanced diet, there are other things you can do to have a healthy pregnancy:
· Exercise regularly. Aim for at least 30 minutes of exercise 5 days a week. Don’t be afraid to incorporate a wide range of activity, both for your health and for enjoyment. Just remember to speak to your GP before starting any new exercises (in case you get the urge to start parkour!).
· Don’t skip meals. To regulate your blood sugar levels, aim to eat a healthy snack or meal every 3 hours or so. Eating nutrient-dense foods regularly can help keep you satiated and stabilise blood sugar levels.
· Take your prenatal vitamins, including any probiotics, if they’re recommended by your doctor.
· See your GP as often as they recommend — they want you healthy.
Extracts taken from Chaunie Brusie from https://www.healthline.com