Best things to eat with gestational diabetes

Healthy eating is a key part of looking after gestational diabetes. Eating well will help you to:

• keep your blood glucose levels within your target range
• provide your body with the nutrients it needs to support your growing baby
• have a healthy pregnancy weight gain.

When you’re pregnant there is no need to ‘eat for two’, but you will need to slightly increase the amount of healthy foods you eat in the second and third trimester. This is to make sure you get all the nutrients you need to keep you well and help your baby grow. These nutrients include iodine, folic acid, iron, vitamin D and Omega 3 fatty acids.

What about carbs?

Eating well for gestational diabetes also means choosing the right type, and portion size of carbohydrate foods. Foods with carbohydrate in them include cereals, pasta, rice, noodles, potatoes, fruit, milk and yoghurt. These foods are an important source of energy for your body in pregnancy. They help the baby to grow.

It is important to look closely at the carbohydrates you eat, maximizing the healthy carbs listed above, and minimising the biscuits, cake, soft drink and lollies. Don’t cut carbs out altogether. Pregnancy is not the time for a ‘low’ or ‘no’ carbohydrate diet.

When it comes to portion size, it’s a good idea to eat a little bit of carbs at each meal and snack. Try to avoid having large portions. This can cause your blood glucose levels to rise too high.

Spread them out across the day instead. See some example meal plans for gestational diabetes here. Everyone is different and needs different portion sizes. Your dietitian and diabetes educator can help you with the right portion sizes for you to keep your blood glucose levels in your targets. To find a dietitian near you, visit dietitiansaustralia.org.au or call our helpline on 1300 342 238.

Want to know more?

Diabetes NSW & ACT offers a Gestational Diabetes Support Service to provide you with additional support for a healthy pregnancy and connect you with others living with gestational diabetes.

“This service is outstanding! For me, the gold was in the survival guide because it really helped me to understand Gestational Diabetes in a way that I wanted to take it seriously, but also felt supported on the journey – and far less alone. It’s a small cost for a lot of reassurance!”

Sarah, 38, mum of twins

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• Have some veggies like salad or cooked vegetables at every meal. Two handfuls will do the trick.
• Have two portions of fruit a day and choose low GI options like apples, pears, citrus and stone fruit.
• Choose wholegrain cereals with bran and oats, or natural muesli for breakfast.
• Choose grainy or seeded bread and bread rolls for extra fibre and slow release energy.
• Use low GI white or brown rice and pasta in your favourite family recipes.
• Choose reduced fat milk and cheese and low-fat plain yoghurt. Add your own fruit, seeds and nuts for flavor and crunch.
• Pick lean cuts of meat, take the skin off chicken, and include fish, eggs, tofu, nuts, seeds and legumes for more protein variety.
• Use olive and canola oil and avocado for a dose of healthy fats.
• Avoid foods and drinks with added sugars and little nutritional value like soft drinks, cordial, cakes, lollies and biscuits. Although it’s fine to have these every now and again if you have them regularly you’ll end up missing out on those important nutrients for you and your baby.

Don’t forget that pregnancy hormones can affect a woman’s immune system, putting you at higher risk for food poisoning and other food illnesses. You should avoid:

• Soft cheeses (brie, camembert, ricotta, feta and blue cheese) and unpasteurized dairy products
• Sandwich meats and other cold meats
• Store bought sushi
• Bean sprouts
• Pre-prepared salads
• Pate
• Raw eggs
• Alcohol
• Fish that may contain high levels of mercury

Always freshly wash salads and raw vegetables.  Reheat leftovers until they are piping hot (above 60 degrees).

Gestational diabetes food tips

Have you been diagnosed with gestational diabetes? It might feel stressful to have to closely watch what you eat and know that if you don’t, you and baby can be at risk for health problems. But it can also be empowering to know that eating right can help keep you and baby healthy. So go forth and eat smart and savvy and—dare we say it?—maybe even enjoy it a little. Here’s how.

What is gestational diabetes?

“Gestational Diabetes Mellitus, often referred to as gestational diabetes or just GDM, is a type of diabetes that occurs during a pregnancy when a woman clearly did not have type 1 or type 2 diabetes prior to becoming pregnant,” says Laura Hieronymus, doctor of nursing practice and VP of health care programs at the American Diabetes Association.

Gestational diabetes, like regular diabetes, is a condition where your body doesn’t properly regulate the level of glucose (sugar) in your blood. It affects between 2% and 10% of pregnancies each year. If you have gestational diabetes, it most likely was brought on by pregnancy-related weight gain and/or hormones released by the placenta that block insulin. But regardless of what caused it, it will likely go away after delivery, especially if you stick with the treatment your healthcare provider prescribes.

For most pregnant people, their diagnosis of gestational diabetes happens when they’re found to have elevated blood sugar levels after taking a glucose tolerance test. That test, which every pregnant person is required to take during every pregnancy, is taken between 24 and 28 weeks pregnant. After a gestational diabetes diagnosis, “the treatment always includes an individualized meal plan and regular moderate physical activity and will likely include daily self-monitoring of blood glucose (blood sugar),” Hieronymus says. “As the pregnancy progresses, insulin injections are necessary if blood glucose levels do not meet target goals for pregnancy.”

Eating according to a gestational diabetes meal plan will help protect your baby from potential complications of gestational diabetes, which include high birth weight and preterm birth. But don’t stress: smart eating can help you and baby stay healthy. Totally worth it.

Gestational Diabetes Diet

There’s no one-size-fits-all food plan that works for every person with gestational diabetes. Much of what it entails is paying attention to how many carbs you’re eating in relation to protein and fats. Carbs make blood sugar spike the most, so they should be limited.

Tracking all your food can be tedious and exhausting, so it’s important to work with a professional to ensure you’re getting the support you need. “All [pregnant people] with GDM should meet with a registered dietitian nutritionist (RDN) who specializes in diabetes care, and work together to develop an individualized food plan,” Hieronymus says.

“Everyone’s dietary needs and tolerance to carbohydrates varies,” says registered dietitian nutritionist Lily Nichols, author of Real Food for Gestational Diabetes. “The best way to know you’re eating the right quantity of carbohydrates and balance of foods at mealtimes is to pay close attention to your blood sugar response after meals.”

That’s why it’s important for those with gestational diabetes to monitor their blood glucose levels with a glucose meter. Sure, pricking your finger four or more times a day (in the morning and after every meal) may not be your idea of a good time, but your blood glucose levels really will tell you how your body’s responding to what and how you’re eating. You and your doctor or dietician can tweak your gestational diabetes diet plan as you go to make it work for you.

What to eat when you have gestational diabetes

In general, a diet that will help with treating gestational diabetes should be balanced across macronutrients (fats, carbs and proteins). “Optimal foods are lean and/or plant-based proteins, whole grains, non-starchy vegetables, fruit, and low-fat dairy or plant-based alternatives,” Hieronymus says. Here’s more specific guidance on what makes “optimal” foods for a gestational diabetes diet:

• Balanced meals and snacks. “Every time you eat, make sure you have a fat, a carb and a protein,” says registered dietician Leigh Tracy, a diabetes educator at the Center for Endocrinology at Mercy Medical Center in Baltimore.
• Lean protein. Fish, poultry, tofu and beans are healthy protein choices for people with gestational diabetes. “Protein will help you feel full and satisfied and may help you think more clearly when it is time to choose your next meal or snack!” Tracy says. Protein also helps balance your blood sugar level when you eat it alongside carbs.
• Healthy fats. Choose unsaturated fats like avocados, olive oil, salmon, tuna and chia seeds. “Carbohydrates give you quick energy but may raise your blood sugar too quickly,” Tracy says. “Fat acts as a speed bump by slowing your body’s absorption of the carbohydrate.”
• Veggies. “Non-starchy vegetables like greens, tomatoes, carrots, zucchini, mushrooms and peppers are low in carbohydrates and full of fiber and nutrients,” Tracy says.
• Lots of water. Dehydration can cause blood sugar levels to rise, so keep drinking up. Plain ol’ H2O is best.
• Fiber-rich foods. “Fiber is useful because it slows the absorption of food and can help prevent a spike in blood sugar,” says registered dietitian Beth Auguste, founder of Be Well with Beth. “For example, choose breads and crackers that have at least 3 grams of fiber per serving.”

Also consider taking a walk after a meal, since even a little bit of exercise after eating can lower blood sugar levels and help you manage your gestational diabetes. General guidance for exercise to aid in gestational diabetes treatment is 30 minutes a day three to five days a week, unless you have a condition that restricts physical activity.

Foods to avoid with gestational diabetes

Contrary to popular belief, you don’t have to completely cut out a whole bunch of foods because you have gestational diabetes. It’s all about balance and not going too crazy with the carbs, especially sugar.

But, in general, if you have gestational diabetes, try to avoid:

• Sugary drinks. Skip the soda and fruit juice. “Even all-natural, organic, no-sugar-added juice contains carbs and will raise your blood sugar. Try water with lemon or water flavoring packets like True Lemon,” Tracy suggests. Sparkling water like LaCroix can also be refreshing and satisfying.
• Sweets. Got a sweet craving? Candy, cakes and a lot of fruit are no-gos when you have gestational diabetes because of their sugar and carbohydrates. But, Auguste says, you can have a little full-fat ice cream every now and then.
• Super starchy foods. We’re not saying people with gestational diabetes should skip carbs like potatoes, pasta, white rice and white bread completely, but you should definitely limit them, pair them with protein and fats, and try to choose whole grain and/or fiber-rich versions instead.
• No-carb dieting. Do not try to cut carbs completely just because you have gestational diabetes. Your body needs them, and you’ll feel too deprived without them.

Gestational diabetes meal plan and recipe ideas

When planning each gestational diabetes-friendly meal, keep that balance in mind. “I typically recommend that each meal should contain some protein, healthy fat, carbohydrate and non-starchy vegetables,” Tracy suggests. For example, “for lunch, try a whole wheat sandwich with roasted turkey breast, a couple slices of avocado and topped with lettuce, with a side salad with 1 tablespoon of extra virgin olive oil dressing.”

Looking for recipes that fit into a gestational diabetes meal plan? Here are a few ideas:

• Farro, Almond & Blueberry Breakfast Cereal
• Peanut Butter Banana Oatmeal Smoothie
• Grain-Free Chocolate Granola
• Almond Butter Grain-Free Pancakes
• Zucchini Noodle Caprese Lasagne
• Skillet-Roasted Citrus Salmon with Grilled Vegetables
• Feta-Stuffed Chicken
• Seafood Enchiladas
• Spring Chicken Saute

There are some seriously delicious options you can enjoy when you have gestational diabetes. Plus, eating well for your baby’s health can get you on track for sticking to some healthy habits for the rest of your life.

Sources:

• American Diabetes Association: Gestational Diabetes: https://www.diabetes.org/diabetes/gestational-diabetes
• Laura Hieronymus: DNP, MSEd, RN, MLDE, BC-ADM, CDCES, FADCES: https://www.uky.edu/nursing/about-us/faculty-directory/hieronymus-laura
• Center for Disease Control and Prevention (CDC): Gestational Diabetes and Pregnancy: https://www.cdc.gov/pregnancy/diabetes-gestational.html
• Mayo Clinic: Gestational Diabetes: https://www.mayoclinic.org/diseases-conditions/gestational-diabetes/symptoms-causes/syc-20355339
• Lily Nichols: RDN, CDE, CLT: https://lilynicholsrdn.com/
• Leigh Tracy: RD, LDN, CDCES: https://www.linkedin.com/in/leigh-tracy-rd-ldn-cdces-92171665
• Beth Auguste: RDN, CSOWM, WFS: https://www.bewellwithbethphl.com/
• National Library of Medicine: Exercise guidelines for gestational diabetes mellitus: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4515443

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