Everyone has their version of what you should eat when you are pregnant. So it’s better to not pay attention to them and instead, you can consult Health Coaches and learn about your dietary requirements. You have high chances getting gestational diabetes, while being pregnant. Therefore, it is important to know what you should include in your gestational diabetes diet.
Moreover, the gestational diabetes diet must contain high fiber, less sugar, and more whole grains like beans, fresh fruits & vegetables. Processed sugar is to be avoided to control diabetes as they deliver a large amount of glucose and shoot up blood sugar levels.
Gestational Diabetes Diet – What Should You Include?
The diet for diabetic patients should include 3 meals and roughly 2-3 snacks in a day. These meals should include:
Carbohydrates
- Whole grains– It includes foods rich in whole grain cereals like millet, barley, oats, and quinoa. Since they are high in fiber, they support healthy bowel movements and help reduce your risk of obesity. They also have a low glycemic index which is helpful for type 2 diabetes.
- Leafy vegetables and legumes – Vegetables like beans, peas, lentils, corn, spinach, etc have been shown to regulate blood sugar levels while providing essential nutrition to you and your baby for healthy development.
- Fruits that are low in sugar – Some fruits like lemon, orange, guava, and green apple can help boost your recommended vitamin C intake while also satisfying your sweet tooth in a healthy way.
Protein
Some excellent sources of protein that you can include in your diet plan for gestational diabetes include:
- Lentils – Not just low in calories but also rich in folate and iron, lentils are an excellent protein-rich food to include in your diet and are known to greatly support heart health.
- Yoghurt – Yoghurt and curd contain good bacteria that are essential for optimum gut health. They function to improve digestion and are a recommended source of protein for diabetics.
- Soya chunks – Soya chunks contain compounds known as isoflavones that are helpful in lowering the risk of diabetes and heart disease.
- Eggs – Eggs are a great low-carb food that can be included in a non-vegetarian diet plan for gestational diabetes. While the egg white boasts a higher protein content, the yolk contains healthy fats that do not affect blood sugar levels.
- Poultry and seafood – Chicken and fish are other recommended options for patients with gestational diabetes. Being high in protein and low in fat, if made in a healthy way is a great addition to the diet chart for gestational diabetes.
Fats as a part of your gestational diabetes diet
- Nuts like almonds, walnuts, or peanuts – Nuts provide essential proteins and fats that help maintain heart health. They are great snacks for gestational diabetics as they are low in carbohydrates and high in healthy fats and fiber.
- Seeds like flaxseeds, chia seeds, and sesame seeds – Seeds are a great snacking option for people with gestational diabetes. You can either consume them raw or roast them without using oil or butter.
- Olive Oil – High in antioxidants, olive oil, if used in minimal amounts, has been shown to have many health benefits including reduced chronic inflammation that is associated with type 2 diabetes and obesity.
- Avocado – Avocado is a low-carb fruit with a low glycemic index; it has been known to make people feel fuller for longer without consuming unhealthy calories.
Hence, the gestational diabetes meal plan should be a blend of slow metabolizing carbohydrates, rich protein sources, and healthy fats that will keep your sugar levels in check. Portion control is the key to a healthy lifestyle. A perfect diet for gestational diabetes is eating small meals 6-7 times a day at 2-3 hour intervals. This will help improve metabolic function and normalize glucose levels so that you and your baby are getting an adequate amount of nutrition.
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