This article covers the basics of gestational diabetes and guidelines to help pregnant women to eat a healthy diet to keep their blood sugar levels controlled.
Gestationaldiabetes is a special kind of diabetes developed by 2-5% ofmoms-to-be. Unless the blood glucose level is extremely high,doctors generally would not advise the use of medication. With aproper gestational diabetes diet plan and exercise routine, yourblood sugar level can be controlled. And most pregnant women's bloodglucose level will return to normal after birth.
BasicsOf A Gestational Diabetes Diet
Abalanced diet is important for women with gestational diabetes. Withthe advice of your physician or dietician, you can first determinethe total calorie requirement for your daily diet, based on your age,body weight, height, activity levels, and the phase of yourpregnancy.
Thenyou should know how to get the right balance between carbohydrates,protein, and fat in your diet.
Asa general rule, you should choose foods that are high in fiber suchas whole-wheat bread, cereals, legumes, vegetables and fruits. Thesefoods contain healthy carbohydrates as they are digested andabsorbed more slowly by your body. This can help control you bloodsugar after a meal. These foods should form the foundation of whatyou eat daily.
WhatTo Eat For Gestational Diabetes
Whole-wheatbreads, rice, pasta are good choices of carbohydrates as these arethe healthy carbs which are beneficial for maintaining a stable bloodglucose level. They contain high fiber levels and are also good foryour digestive system.
Vegetablesincluding all leafy greens and yellow vegetables are rich in dietaryfiber. For example, broccoli, spinach, cabbage, lettuce,cauliflowers and bell peppers are all good choices as they are alsofilled with vitamins and minerals.
Fishis a good choice of protein as they contain more healthy unsaturatedfatty acids such as omega-3 that are beneficial for you and yourbaby's development.
Vegetableoils are also good sources of unsaturated fats that are essential foryour health. Olive oil (cold pressed, extra virgin), grape-seed oil,oils from raw nuts are all good choices.
Forfruits, try to choose those with a relatively low sugar level, suchas green apples, pears, peaches, berries, grapefruits, oranges and soon. Fruits such as watermelons and banana contain relatively highersugar levels and therefore should be taken in limited amount. Fruitsare best eaten with a meal for 1 to 2 servings a day. Ifyour blood glucose is unstable, you may want to eat cucumber,tomatoes instead of fruits.
WhatFoods To Avoid (or eat less of)
Ingeneral, you should avoid or restrict your intake of foods containingsimple sugars such as soft drinks, fruit juice, fruit tea,chocolates, and most desserts. These foods are quickly broken downinto glucose, enter your blood stream, and then raise your bloodsugar levels.
Ifyou are really craving for sweet foods, consult your doctor to see ifyou can eat foods containing artificial sweeteners.
Youshould also limit your intake of unsaturated fats. Choose lean meatinstead of fatty ones. Trim off any visible fats before cooking.
Milkcontains high levels of lactose, a simple sugar, so if you shouldcontrol your consumption of milk to 1 to 2 glasses daily. As analternative, you can reduce your sugar intake by drinking milkformulated for diabetes.
DietFor Gestational Diabetes
Althoughyou want to control your blood sugar levels, this does not mean youshould compromise your nutrient needs. You should be eating a dietthat provides enough calories and nutrients for you and your baby. At the same time you need to achieve a healthy weight gain duringpregnancy.
Thenutritional needs of pregnant women with gestational diabetes andwomen with normal blood sugar are the same. However, you must paymore attention to the caloric intake, the ratio of nutrients (foodgroups), and meal times.
Thefollowing is a ratio and guideline widely recommended by dieticiansand is a helpful guide for your to build your own diet:
Intake of carbohydrate-based calories should account for 50-60% of your daily calories
Intake of protein should account for 15-20%
Intake of fat should account for 25-30%
Eat small meals, or 5 to 6 meals a day (note: the purpose of breaking down your meals is to help keep your blood sugar stable)
Your breakfast should make up for 10-15% of your total daily calories requirement
Your lunch and dinner should each account for 30%
Your snacks throughout the day should each account for 5-10 %
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