Weight gain and changing hormones are part of a healthy pregnancy, but these differences may make it hard for your body to regulate insulin. The American Diabetes Association states that almost 5 percent of pregnant women have gestational diabetes, which can affect both mom and baby. If you have gestational diabetes, your pancreas produces insulin, but the insulin doesn't lower blood sugar levels enough. The extra glucose crosses the placenta, and then the baby has high blood sugar. The baby's pancreas produces extra insulin to lower blood sugar, and any extra sugar is stored as fat. "Fat" babies may suffer shoulder damage during birth, may have low glucose levels or may have breathing problems as newborns and have a higher risk for childhood obesity and type 2 diabetes. Help prevent gestational diabetes through exercise, diet and maintaining a healthy weight during pregnancy.
Step 1
Avoid simple carbohydrates such as potatoes, pasta or white bread and refined sugars in ice cream, cake and cookies. Choose whole grains that are high in fiber, which will slow the absorption of sugar, and eat natural sugars found in fruit.
Step 2
Graze -- eat small meals every three to four hours to keep blood glucose levels stable. Each meal should consist of a protein -- either lean animal protein such as chicken, turkey or fish or a plant-based protein such as legumes, nuts and seeds or tofu, complex carbohydrates including vegetables, fruits and whole grains and healthy fats such as olive oil and avocado.
Step 3
Pay attention to portion size. The National Institute for Diabetes and Digestive and Kidney Diseases reminds you that a small baked potato is one serving, two slices of bread is two servings and a cup of rice is three servings of carbohydrates. A 1/2 cup of most vegetables is a serving. A small apple is one fruit serving, but a banana is two servings. Choose whole fruits rather than fruit juice to control blood sugar.
Tips and Warnings
- Cook without adding extra fat by broiling, grilling, baking, roasting or steaming. Buy lean cuts of meat and trim of excess fat.
- Don't skip meals, and try to eat at the same times every day. Your glucose level will stay stable if you eat consistently from day to day. Talk to your doctor about exercise -- walking, swimming and prenatal yoga are safe for most pregnant women and can help control blood sugar levels.
References
- American Diabetes Asscoiation: What is Gestational Diabetes?
- Baby Center: What Type of Pregnancy Diet Should I Follow if I Have Gestational Diabetes?
- National Institutes of Diabetes and Digestive and Kidney Diseases: What I Need to Know About Eating and Diabetes
- National Institutes of Diabetes and Digestive and Kidney Diseases: What I Need to Know About Gestational Diabetes
