Managing gestational diabetes doesn’t mean cutting out carbs completely—it’s about portion control, pairing with protein, and choosing lower glycemic options when possible. One serving of starchy food contains approximately 15g of carbohydrates, but not all starches impact blood sugar the same way.
What Does 15g of Carbs Look Like?
Here’s a guide to approximate portion sizes for 15g of carbohydrates:
🍞 1 slice of bread
🍔 1/2 hamburger bun
🌮 1 medium tortilla
🫘 1/3 cup chickpeas, cooked
🌽 1/2 cup corn kernels
🥔 1/2 large baked potato
🍠 1/2 large baked sweet potato
🍚 1/3 cup rice, cooked
🍝 1/3 cup pasta, cooked
🥣 1/3 cup quinoa, cooked
🥗 1/2 cup bulgur, cooked
🌾 1/2 cup couscous, cooked
🎃 3/4 cup squash, cooked
(Note: Cooking methods and portion sizes may affect the exact carb content.)
Not All Starches Affect Blood Sugar the Same Way
Even though these foods contain about the same number of carbs per serving, their glycemic index (GI) varies.
The GI measures how quickly a food raises blood sugar on a scale of 0 to 100:
Low GI: 55 or below (better for blood sugar stability)
Medium GI: 56-69 (moderate impact)
High GI: 70 or above (can spike blood sugar quickly)
Examples of GI for Common Starchy Foods:
🔹 Lower GI Starches (Better for Blood Sugar Control)
Quinoa (GI 53-57) – High in protein and fiber, slows digestion.
Bulgur (GI 48-53) – A whole grain with a lower glycemic impact.
Whole wheat tortilla (GI 30-50) – Lower than refined flour tortillas.
Chickpeas (GI 28-35) – Slow-digesting and packed with protein.
Beans (GI 28-40) – Fiber-rich, making them a great option for GD.
🔹 Medium GI Starches (Moderate Impact on Blood Sugar)
Brown rice (GI 50-68) – Less processed, but still raises blood sugar.
Whole wheat pasta (GI 50-58) – Better than white pasta, but should be portioned carefully.
Sweet potatoes (GI 60-70, varies by preparation) – More stable than white potatoes but still requires portion control.
🔹 Higher GI Starches (Can Spike Blood Sugar Faster)
White rice (GI 70-89) – Highly processed, leading to rapid spikes.
Mashed potatoes (GI 70-80) – Higher GI due to processing.
Corn (GI 60-75) – Can impact blood sugar more than non-starchy veggies.
Couscous (GI 65-70) – More processed than bulgur, affecting digestion speed.
Best Practices for Eating Starches with GD
✅ Pair starches with protein (e.g., eggs, cheese, or lean meats) to slow sugar absorption.
✅ Choose whole grains and fiber-rich options to help stabilize blood sugar.
✅ Monitor your body’s response to different starches—everyone reacts differently!
To learn more about good carbs for gestational diabetes (and which ones to limit), head to our blog Gestational Diabetes Carb Intake: What to Eat and What to Avoid