During pregnancy, increased hormones made by the placenta may interfere in your body's ability to effectively use insulin, leading to insulin resistance and gestational diabetes. Controlling your glucose levels through diet and exercise can minimize risks for you and your baby, leading to a healthy pregnancy and safe birth experience.
Carbohydrates, Fat and Protein
If you have gestational diabetes, you may need to restrict your carbohydrate intake to help control your blood sugar levels. The American Diabetes Association recommends that no more than 40 percent of your calories come from carbs, 30 percent of your calories come from fat and the remaining 30 percent of your calories come from protein. If you eat 2,000 calories daily during your pregnancy, that would be 800 calories, or 200 g of carbs, 600 calories, or 67 g of fat and 600 calories, or 150 g of protein. Both protein and carbohydrates have 4 calories per gram, while fat has 9 calories per gram.
Stabilizing Glucose Levels
The key to controlling blood sugar is to eat often, about every three hours during pregnancy. If you snack regularly, you won't get so hungry that your blood sugar drops dramatically, which may trigger food cravings and overeating. Eating a small amount of food, rather than a large meal, will stop your blood sugar from rising rapidly and causing high glucose levels. It's also important to eat a combination of carbohydrates, fat and protein -- never eat just carbohydrates. Only carbohydrates raise your glucose levels. Both fat and protein slow the absorption of sugar into your bloodstream.
Choosing a Healthy Snack
The best snacks for women with gestational diabetes contain between 150 and 200 calories and combine complex carbs with healthy fats and lean protein. Pregnant women and their developing babies need a variety of vitamins and minerals. Choose nutrient-dense foods, not processed foods high in refined sugars and empty calories. Avoid artificial sweeteners, which may not be safe for the growing brains of children, according to neurosurgeon Dr. Russell Blaylock in his book "Excitotoxins."
Examples of Healthy Snacks
Smaller portions of your meals may be ideal snacks, especially if you're pressed for time. Half a turkey sandwich on whole-wheat bread, a small bowl of cereal with low-fat milk or a cup of vegetable soup with a few whole-grain crackers are all healthy snack choices. A 6-oz. serving of low-fat yogurt with fresh berries, 2 tbsp. of peanut or almond butter and an apple or 1/2 a banana, cheese and crackers, hummus with carrots or celery or a handful or nuts and a small piece of dark chocolate all combine about 15 g of carbohydrates with fat and protein. Choose foods high in fiber, which also slows the absorption of sugar into your bloodstream, stabilizing glucose levels.
