Gestational diabetes diet guide

Gestational diabetes mellitus is a type of diabetes that can occur during pregnancy. Diabetes develops when your body has an issue with a hormone called insulin, which causes your blood sugar (glucose) levels to become too high.

Sugar is released into your bloodstream when your body breaks down the carbohydrates in your food. Insulin usually helps move sugar from your bloodstream into your cells, where it is used for energy.

When you are pregnant, your pregnancy hormones can sometimes interfere with insulin, causing insulin resistance, leading to high blood sugar levels and gestational diabetes.

Many people are able to make at least three times the amount of insulin they usually make when they are pregnant, which prevents blood sugar levels from becoming too high. But, in about 5 percent of cases enough insulin isn’t produced and gestational diabetes develops.

Gestational diabetes most often develops between weeks 24 and 28 of pregnancy, so your healthcare provider will screen you for gestational diabetes about that time.

High blood sugar levels can cause pregnancy complications

High blood sugar levels can cause complications during pregnancy, labor, and delivery if left untreated including:

• Macrosomia - an extra-large baby weighing more than 9 lb, which can cause problems during labor and delivery
• Cesarean section (C-section)
• Preeclampsia (high blood pressure), which may result in your baby needing to be born prematurely
• Miscarriage or stillbirth
• Low blood sugar (hypoglycemia) in the baby after birth
• Breathing problems in the baby after birth
• Jaundice - too much bilirubin in the baby's blood after birth, which can cause yellowing of the skin and whites of the eyes, and other complications
• Low calcium and magnesium levels in the baby after birth, which can cause muscle spasms, cramping and twitching

The good news is that gestational diabetes can usually be managed with a healthy diet and lifestyle changes. If you develop gestational diabetes, it’s important to keep active and eat a healthy, well-balanced diet that helps keep your blood sugar levels under control.

Some people, however, may need medication if diet and exercise alone isn’t enough.

Getting started on a gestational diabetes diet

• Eat three meals a day and two to three snacks a day to avoid spikes or dips in your blood sugar levels
• Plan your meals to help keep you on track
• When you're filling up your plate, fill half of it with vegetables, one quarter with starch and one quarter with protein
• Eat plenty whole fruits and vegetables
• Eat moderate amounts of healthy fats and lean protein
• Eat moderate amounts of whole grains and starchy vegetables
• Eat and drink little that contains a lot of sugar. Keep hydrated with water instead.
• Monitor your blood sugar levels with a blood glucose monitor as directed by your healthcare provider. Keep a record of how your diet affects your blood sugar levels.

Below is our guide to the different types and amounts of food you should eat if you have gestational diabetes to help get you started. Remember to work with your dietitian or healthcare professional to come up with the best plan for you.

Carbohydrates are an important part of a healthy diet for people with gestational diabetes

Carbohydrates are a type of macronutrient. They are generally broken down when digested into simple sugars like glucose to provide you with energy. If you have gestational diabetes you need to eat enough carbohydrate to provide you with energy, but not so much that you end up with high blood sugar levels.

Carbohydrates come is three main forms:

• Sugars. Sugars are a type of simple carbohydrate. These are found in healthy and unhealthy diets including in:
  • Fruits
  • Vegetables
  • Milk
  • Candy
  • Processed foods
  • Sodas
• Starches. Starches are a type of complex carbohydrate that are made from lots of simple sugars linked together. They need to be broken down before your body can use the energy they provide. Complex carbohydrates include:
  • Breads
  • Cereals
  • Pasta
  • Potatoes
  • Peas and corn
• Fiber. Fiber is a type of complex carbohydrate that your body is mostly unable to digest. This helps to make you feel full and less likely to overeat. Fiber is a substance found in plants. It is found in your diet in:
  • Fruits
  • Vegetables
  • Whole grains
  • Nuts
  • Beans
  • Seeds

What to know about eating carbohydrates if you have gestational diabetes

• Fewer than half of your daily calories should come from carbohydrates.
• Choose high-fiber, whole-grain carbohydrates.
• Choose plenty non-starchy vegetables, as these are low in carbohydrate, but a good source of vitamins, minerals, fiber and phytochemicals. They are sometimes called ‘free’ foods or foods you can eat freely to fill you up.
• Vegetables can be fresh, frozen or canned. Look for options without added salt or sauces containing fat.
• Avoid carbohydrates that are broken down quickly such as potatoes, white rice, sweets and sodas, as these cause your blood sugar to rise rapidly.
• Learn to count how many grams of carbohydrate are in different foods. Counting the amount of carbohydrate in a meal can help you eat the recommended amount.

Protein helps you feel full for longer and provides the essential nutrients your baby needs to grow

Proteins are the building blocks of life and a critical part of your diet. Proteins are chains of amino acids, which are broken down during digestion and used to repair cells and make new cells.

Proteins contain essential vitamins, minerals, and fatty acids that help support your health and your baby's development.

You can get protein from a number of different sources including:

• Meat
• Fish
• Dry beans
• Eggs
• Nuts

What to know about eating protein if you have gestational diabetes

• Eating protein at breakfast can help keep you full for longer.
• Eating protein may help with morning sickness.
• Eat lean proteins. Remove the skin and fat from meat. Roast, bake, broil or grill instead of frying.
• Include a source of protein in meals and snacks.
• Avoid fish high in mercury, such as swordfish, shark and marlin, and limit tuna.
• Avoid raw shellfish.

Dairy products are a good source of protein, calcium and phosphorus

Dairy products, including milk are a food source of proteins, calcium and phosphorus. It’s important to get enough calcium while you’re pregnant.

What to know about eating protein if you have gestational diabetes

• Don’t forget that milk is also a carbohydrate and drinking too much at once can raise your blood sugar levels.
• Choose low-fat or no-fat milk and yogurt.
• Avoid yogurt that has had sugar or artificial sweeteners added.

Fats and oils provide essential fatty acids and vitamins

Healthy fats and oils are an important source of energy for growth and are vital for your baby’s brain development. They are a good source of essential fatty acids and vitamins.

What to know about fats and oils if you have gestational diabetes

• Limit fatty foods.
• Choose healthy oils containing unsaturated fats, such as monounsaturated and polyunsaturated fats.
• Avoid foods high in saturated fats, trans-fats and cholesterol, such as fast foods.
• Limit butter, salad dressings, cooking oils and desserts high in fats and oils.

Foods and drinks to avoid with gestational diabetes

It may seem hard at times to avoid eating some foods, especially when you have a craving. However, it is best to avoid or limit certain foods and drinks to keep your blood sugar levels normal. Work with your dietician to find alternatives to satisfy your cravings.

If you have gestational diabetes it’s recommended to limit or avoid the following:

• High fat and fried food such as hamburgers, french fries, fried chicken, fried onion rings, bacon, processed meats, hotdogs, full-fat dairy - butter, margarine, ice cream, whole milk, and cream.
• Sugary foods and beverages such as soda, energy drinks, fruit juice with water, lollies, candy, sweetened yogurt, muffins, cakes, chocolate, and biscuits.
• Starchy foods such as potatoes, white bread, white rice, white pasta, and breakfast cereals.
• Fish and raw seafood that has a high mercury content such as swordfish, shark, and marlin. Avoid raw seafood such as shellfish.
• Alcoholic beverages may increase your blood sugar levels. There is no known safe amount of alcohol use during pregnancy.

Bottom line

You may be able to control your gestational diabetes with a healthy, well-balanced diet and exercise.

Remember to work with your healthcare provider or dietitian to develop an eating plan that is right for you and your baby's health.