Managing Gestational Diabetes: 8 Practical Tips for a Healthy Pregnancy

Eating well is the best way to stay healthy during pregnancy. Gestational diabetes is common during pregnancy. If you have the condition, then it is very important that you choose the right food to eat. You can control gestational diabetes by exercising regularly and eating well. No special medication is required if you follow a recommended diet work out regularly.

Gestational diabetes is the condition where body is unable to produce enough insulin. Insulin is a hormone which is required to control the amount of sugar in our blood and turn it into fuel or energy. The pregnancy hormones in the body can reduce the effect of insulin. As a result, the blood sugar levels increase causing gestational diabetes. This can also cause problems for the baby and the mother.

You can easily control your blood sugar levels by changing what you eat. Yes, it may create a little flutter in your otherwise perfect pregnancy. But no effort is too much when it comes to the welfare of that little life growing inside you.

Gestational Diabetes Diet Plan

Dietary Sources of Carbohydrates:

Now to the food you should include in your gestational diabetes diet in order to stay away from the condition. There are two types of carbs: the good carbs or complex carbs and the simple carbs or the bad carbs. It is very important for you to intake good carbs if you have gestational diabetes. It is believed that half the energy in our diets comes from good carbs. Foods which contain good carbs are:

1. Wholegrain breads
2. Rice
3. Grains
4. Pasta
5. Potatoes

It is very important that you intake wholegrain varieties wherever possible. The food made from wholegrain provides extra fibre which plays a very important role in digestion process. So, you need to make sure that whatever food you are eating, it should be low in saturated fat and high in good carbs or complex carbs.

It is best if you intake a mixed meal, and include milk, fruit and yogurts in it.

Low Glyceamix Index Foods:

Another type of food you need to include in your diet is the low GI food. Low GI foods or the Low Glyceamix Index food is important as it releases the glucose in your bloodstream very slowly. This helps a lot in managing and controlling your gestational diabetes. These foods are also rich in fibres, which is very important for a healthy diet.

Here is the list of some very common low GI foods:

1. Sweet-corn
2. Beans
3. Lentils
4. Peaches
5. Apples
6. Pears
7. Oranges
8. Porridge
9. Pasta made from durum wheat flour

High Glyceamix Index Foods:

There are some foods that have a high GI. You need to avoid these high GI foods, as these may increase the level of sugar in your bloodstream by releasing the glucose very quickly.

Some high GI foods are as follows:

1. Cornflakes
2. Bread
3. Baked potato
4. White rice

Dietary Sources of High-fiber:

You are also advised to eat high-fibre foods. These foods usually have a low GI. Fresh fruits and vegetables are very important in this context. You should intake at least five portions of fresh fruits and vegetables daily.

Here are some tips that will help you in consuming the proper amount of high-fibre foods:

1. Try eating cereals and porridge with fruits added to them during breakfast.
2. During lunch, add a fresh vegetable salad to your meal or eat a vegetable wholegrain sandwich.
3. Eat at least two vegetables with your main meal.
4. For day-time snacking or evening hunger cravings, try eating fresh fruits rather than cakes or biscuits.

Tips to Control And Manage Gestational Diabetes:

Here are some more tips on how to control gestational diabetes:

1. Try using unsaturated fats like sunflower oil or olive oil for salad dressings and cooking.
2. Don’t fry; try grilling your food
3. Avoid milk chocolates
4. Snack on seeds and nuts that are rich in unsaturated fats
5. Never skip your meals
6. Have balanced meals at regular intervals each day. In all meals, the amount of food should be the same. Take three small to moderate-sized meals everyday.
7. Try diluting your fruit juices using water
8. Avoid eating fizzy drinks, sweets and desserts

It is also important that you avoid being still for a longer period of time, like watching TV for hours or sitting at your desk etc. Try taking a brisk walk after every 1 or 2 hours. Swimming, cycling and walking are good exercises to control gestational diabetes.