Gestational diabetes is the type of diabetes that only occurs during pregnancy and leads to a rise in blood glucose levels. The hormones produced during pregnancy can make it difficult for your body to use insulin properly, increasing the risk of insulin resistance.
It is important to keep blood glucose levels as normal as possible during pregnancy to help your baby grow and develop normally. Lifestyle changes, including diet and physical activity, play a vital role in the treatment pathway of gestational diabetes. Sometimes high blood glucose levels may need to be controlled by tablets or insulin.
Tips for Eating Well with Gestational Diabetes
- Regular meals
It is important to plan for 3 meals a day, with or without healthy snacks. Avoid long gaps in between meals – this will help your appetite and control blood glucose levels.
- Carbohydrate
Carbohydrate is a source of energy and an important nutrient; it is the total amount of carbohydrate that is eaten at a meal that affects blood glucose levels. Balancing moderate amounts of carbohydrate evenly throughout the day will help control blood glucose. DO NOT AVOID carbohydrates, otherwise starvation ketones will be produced and this can harm the baby.
- Carbohydrate quality
Choose carbohydrates high in fibre, such as wholegrain/wholemeal varieties as it takes more time to digest and result in a slower rise in blood glucose levels. For example, choose granary or seeded bread, wholemeal pitta bread, jumbo oats, Weetabix, basmati, wild rice, quinoa, potatoes with their skin on, sweet potatoes, wholewheat/white pasta.
- Portion size of carbohydrates
Aim smaller portions – for example you can aim for a fist size portion of carbohydrates, such as rice, pasta and aim to add protein and vegetables as part of the meal for slower glucose release and higher level of satiety.
Portion sizes of carbohydrates are very important in controlling blood glucose levels. There might be a stage in pregnancy that the same portions you used to have are no longer tolerated leading to higher blood glucose levels. This is usually due to the increased hormone levels as the pregnancy progresses. If this happens, please discuss it with your diabetes dietitian, nurse, or doctor.
- Balanced meals
Combine carbohydrates with a source of protein and vegetables/salads to slow down the absorption of carbohydrate. Protein and vegetables do not have an effect on your blood sugars. For example, a good breakfast option could be a slice of granary toast with a low-fat spread and well-cooked eggs for breakfast.
- Limit amount sugary foods and drinks
It is advised to avoid adding sugar or honey in drinks, choose fresh fruit instead of sugary snacks. If you crave biscuits choose plain ones instead of chocolate ones, but keep to one. Drinks and snacks with sweeteners should be avoided as per the new WHO guideline on sweeteners.
- Fruits
Fruits contain natural sugar, called fructose, but they should not be avoided. Aim for 2-3 portions and spread it throughout the day. One portion of any fruit equates to about 80gr. Avoid fresh or canned juices as they contain a lot of natural sugar. It takes about 4 oranges for 150mls of fresh orange juice.
- Snacks
Aim for snacks under 100 calories and ≤15g of total carbohydrate per portion
- Diabetic Products
Avoid diabetic products as they offer no real benefit, they are expensive and they might have a laxative effect.
- Visit a dietitian specialising in diabetes for further support, education and monitoring alongside your gynecologist and diabetes nurse.
