Eating a well-balanced diet during pregnancy will help you have a healthy pregnancy. Carbohydrates are an important part of a well-balanced diet. About half of your calories should come from carbohydrates, but be careful about which carbohydrates you choose to eat. Whole grains, fruits, beans and low-fat dairy foods are better choices than processed foods, desserts, sweetened beverages or other sugary snack foods.
Recommended amount
The Institute of Medicine's Dietary Reference Intake for carbohydrate for pregnant women is 175 grams per day or 45 to 65 percent of your total calories. You may need more or fewer grams of carbohydrate depending on your size, activity level and if you are carrying more than one baby, but about half of your calories should come from carbohydrates.
Function of Carbohydrates
Carbohydrates are your body's main source of energy. During pregnancy your calorie and energy needs increase so you can grow a healthy baby. According to Beth Israel Deaconess Medical Center, carbohydrates are used by your baby to develop a healthy nervous system. If you don't consume enough carbohydrates, your body will break down fat to use for energy. This results in the release of ketones, which may be harmful to your baby's nervous system. Be sure to eat three meals a day plus a snack, if you get hungry, to avoid a buildup of ketones. Never skip a meal.
Good Sources
Not all carbohydrates are the same. According to a 2002 study in the journal "Proceedings of the Nutrition Society," researcher James Clapp III found that pregnant women who consumed carbohydrates with a higher glycemic index gained more weight and gave birth to bigger babies. Choosing carbohydrate foods with a lower glycemic index appeared to improve the glucose and insulin response in pregnant women and resulted in babies born with a healthier weight. Low-glycemic foods include whole grains and unprocessed rice, beans, nontuberous vegetables, pasta that is not overcooked, fruits and unsweetened juices, unsweetened chocolate, nuts and dairy foods.
Not-So-Good Sources
High-glycemic carbohydrate foods include processed grains such as white flour, cereals and white rice; tuberous vegetables such as potatoes, carrots and parsnips; desserts; soft drinks; sweetened juices; snack foods; bananas and some tropical fruits. Sweets, desserts, sweetened beverages and many processed foods are high in calories and low in nutrients. During pregnancy your need for important nutrients increases greatly, so choosing foods with high nutrient content is crucial to a healthy pregnancy. Avoiding unwanted calories will help you gain the appropriate amount of weight and help you give birth to a baby with a healthy weight, too.
