Balancing Blood Sugar: A Mom-to-Be’s Guide to Gestational Diabetes 

Balancing Blood Sugar: A Mom-to-Be’s Guide to Gestational Diabetes 

Gestational diabetes is defined as glucose intolerance with onset during pregnancy which is usually diagnosed in the second or third trimester of pregnancy. During the last two trimesters, an increase in insulin-antagonistic hormones leads to insulin resistance, it manifests as gestational diabetes. For many pregnant people, fasting blood glucose returns to normal after delivery, but those who had gestational diabetes are at higher risk for type 2 diabetes later on. 

Untreated maternal hyperglycemia increases the risk of neonatal macrosomia and neonatal hypoglycemia, because in uterus the fetus is accustomed to increased glucose crossing the placenta and its pancreas releases excess insulin to maintain normal blood glucose concentrations. After birth when maternal glucose no longer transferred through the placenta, the neonate’s pancreas continues to release high levels of insulin, resulting in hypoglycemia. 

WINNING TIPS TO MANAGE GESTATIONAL DIABETES 

Lifestyle behavior change is an essential component of management of gestational diabetes mellitus (GDM) and may suffice as treatment for many individuals. The following tips provided here are in general.  

1.PLAN YOUR MEALS: BUILDING BALANCED MEALS 

CHOOSING THE RIGHT CARBOHYDRATES:

Opting for good carbs over bad carbs supports better glucose management and promotes overall health during pregnancy. Counting the carbs you eat at every meal and pairing them with the correct dose of insulin can keep your blood sugar level closer to normal range. 

Good Carbs: 

• Include whole grains, fruits, vegetables, and legumes. 
• Rich in fiber, vitamins, and minerals. 
• Provides sustained energy and help regulate blood sugar levels. 

 Bad Carbs: 

• Contain refined and processed foods like white bread, sugary snacks and soft drinks which must be avoided. 
• Lack essential nutrients and fiber. 
• Cause rapid blood sugar spikes, making glucose control harder. 

Smart Ways to Enjoy Carbs: 

To manage gestational diabetes effectively, pair good carbohydrates with source of protein and fiber at each meal to slow digestion, stabilize blood sugar levels and provide balanced nutrition. 

PROTEIN: 

Protein is essential in managing gestational diabetes as it helps stabilize blood sugar levels, support fetal health growth and reduce craving for high sugar foods 

PLANT PROTEIN: 

• High in fiber and ideal for stabilizing blood sugar 
• Sources: Lentils, beans, chickpeas, tofu, nuts, seeds, and quinoa. 
• Cooking methods: Boiling, Pressure cooking, Roasting/Baking, stir frying, Sprouting 

ANIMAL PROTEIN: 

• Animal proteins are rich in all essential amino acids and provide vital nutrients like iron, vitamin B12, and zinc crucial for fetal development. 
• Sources: Include lean meats (chicken, turkey), fish, eggs, and low-fat dairy products. 
• Cooking methods: Trim all visible fat from meat. Bake, roast, broil, grill, or boil instead of frying. 

FAT: 

Fat contains calories to help supply energy to you and your baby. Fat helps your body absorb vitamin A, D, E and K. Fat also gives you essential fatty acids which help your baby's brain and nervous system develop.

It's important to focus on eating healthy fats. The following foods are good sources of fats:

• Most Nuts and Seeds
• Peanut Butter
• Avocados
• Fish (Salmon or trout)
• Cooking oils (Olive, canola, peanut or flaxseed)

In general, you should limit your intake of fatty foods. 

• Limit foods high in saturated fat, such as processed meats, full-fat dairy products, fried food, and bakery products, as they can impact blood sugar control and overall health. 

Healthy dairy choices include: 

• Low-fat or nonfat milk or yogurt. Avoid yogurt with added sugar or artificial sweeteners. 
• Dairy products are a great source of protein, calcium, and phosphorus. 

VEGETABLES: 

• Most vegetables do not raise blood glucose. Vegetables supply many nutrients for both you and your baby.  
• Try to eat at least 4 servings of vegetables a day. 
• opt for non-starchy vegetables like spinach, broccoli, zucchini, green beans, and bell peppers, cauliflower, brussel sprouts, asparagus, cucumber, mushroom, zucchini, salad greens, eggplant, celery which are low in carbohydrates and rich on nutrients 

FRUITS: 

• Whole fruits rather than juices. They have more fiber. 
• Citrus fruits, such as oranges, grapefruits, and tangerines. 
• If you have fruit juices, have them without straining the pulp and without adding sugar. 

2.WATCH YOUR PORTION SIZE: 

The plate method helps you balance your meals effectively for managing gestational diabetes. 

• 50% of the plate: Non-starchy vegetables in different colors and in different ways. E.g., sautéed, grilled, stir-fry, soups, raw salads, steamed salads etc.  
• 25% of the plate: Lean protein, this could be fish, skinless chicken, eggs, tofu, lentils and pulses such as soybean, green gram, black chana, white chana, kidney bean etc. 
• 25% of the plate: Low GI or Complex carbohydrates. This could be rice, wheat, millets, beans or sweet potatoes. 

3.SNACK SMART: KEEPING HUNGER AND SUGAR LEVELS IN CHECK: 

Dividing carbohydrates out during the day, and not having a big portion in one go, can help keep your sugar levels stable between meals.  If you do need to snack when you have gestational diabetes, swap cake, biscuits, crisps and chocolate to, Healthy Snack Op   

HEALTHY SNACK OPTIONS ARE:

• A small portion of Greek yoghurt topped with nuts, seeds or fruit such as an apple, pear or satsumas/tangerines. 
• Unsalted nuts and seeds. 
• Seeds and vegetables like cherry tomatoes, paired with chopped egg. 
• Two oatcakes with a matchbox-sized portion of cream cheese 

But watch your portion sizes still – it’ll help you keep an eye on your weight. 

4.REDUCE YOUR SUGAR INTAKE: 

• Swap high-sugar intakes: Replace sodas, energy drinks, and fruit juices with water, unsweetened herbal teas or infused water 
• Choose low-calorie alternatives: Use natural, low-calorie sweeteners like stevia or monk fruit instead of sugar in drinks and recipes. 
• Read food labels carefully: Be aware of hidden sugars listed as sucrose, fructose, glucose, dextrose, maltose, honey, syrup and molasses.  

5.KEEPING ACTIVE: A KEY TO MANAGING GESTATIONAL DIABETES: 

If you have gestational diabetes exercise can help you manage your condition by regulating your blood sugar. Starting with professional advice ensures you are making the safest and most effective decisions for you and your baby. 

Recommended Exercise: 

• Walking, prenatal yoga, swimming, stationary cycling, and light strength training. 
• Aim for 150 minutes of moderate exercise weekly (30 minutes/day,5 days a week) 

Effectively managing gestational diabetes is about maintaining a healthy lifestyle through mindful eating, regular physical activity and proper blood sugar monitoring. Small consistent changes like balancing the meals, choosing the smart choices of nutrients and you can maintain stable blood sugar levels and support your health and your baby’s development. 

REFERENCE 

• American Diabetes Association.2. Classification and diagnosis of Diabetes: Standards of medical care in Diabetes 
• Comparative standards. Gestational diabetes. Nutrition Care Manual. Academy of Nutrition and Dietetics. 
• ACOG Practice Bulletin No. 190: Gestational diabetes mellitus. Obstet Gynecol. 2018;131(2):e49-e64. PMID: 29370047 pubmed.ncbi.nlm.nih.gov/29370047/. 
• https://www.diabetes.org.uk/living-with-diabetes/eating/gestational-diabetes 
• https://diabetesjournals.org/care/article/47/Supplement_1/S282/153948/15-Management-of-Diabetes-in-Pregnancy-Standards 
• https://www.nichd.nih.gov/sites/default/files/publications/pubs/Documents/managing_gestational_diabetes.pdf 
• https://www.allinahealth.org/health-conditions-and-treatments/health-library/patient-education/gestational-diabetes/healthy-eating-physical-activity-stress-management/basic-meal-planning#:~:text=Most%20vegetables%20do%20not%20raise,can%20raise%20your%20blood%20glucose.