Hi, I’m Julija, the founder of HIgedi.
When I was first diagnosed with gestational diabetes, I felt overwhelmed and unprepared. I had no prior knowledge about blood sugar management, and suddenly, I had to rethink my entire approach to eating. Even after delivering my "sugar baby," I continued to learn about foods that could help stabilize my blood sugar levels.
Initially, I focused on the usual suspects: nuts, nut butters, and non-starchy vegetables. These were the staples I leaned on for meals and snacks. But as I delved deeper, I discovered other foods—like okra and fermented vegetables—that also played a significant role in blood sugar management. These weren't on my radar before, but they've since become valuable additions to my diet.
In this post, I want to share some lesser-known foods that may help with better blood sugar control. Whether you’re newly diagnosed or simply looking to expand your dietary options, I hope this offers some helpful guidance and inspiration.
Broccoli contains sulforaphane, a compound that may enhance insulin sensitivity and reduce blood sugar levels. Broccoli sprouts, in particular, are rich in glucosinolates, which have been linked to improved insulin sensitivity.
Fish and shellfish are excellent sources of protein and healthy fats, plus it's also rich in essential nutrients. Consuming fatty fish like salmon and sardines has been associated with improved post-meal blood sugar levels.
Regular consumption of fatty fish may also reduce the risk of cardiovascular disease and heart disease.
Pumpkin is rich in polysaccharides, which have potential blood sugar-regulating properties. It does contains natural sugar, but its fiber and polysaccharides help moderate the impact on blood sugar levels. Pumpkin seeds are also beneficial, providing healthy fats and protein that support blood sugar management.
Nuts like almonds and peanuts can help regulate blood sugar levels. Incorporating them into a low-carb diet may reduce fasting and post-meal blood sugar levels.
Okra contains compounds like polysaccharides and flavonoid antioxidants that may lower blood sugar levels. Its seeds, in particular, have shown potential in reducing blood sugar.
Rich in fiber and healthy fats, flaxseed may help reduce blood sugar levels. Consuming flaxseed has been linked to significant reductions in HbA1c, a marker of long-term blood sugar regulation.
Eating beans, such as black beans and white beans, and also lentils, is beneficial because they are high in magnesium, fiber, and protein, which can help manage blood sugar. These legumes contain soluble fiber and resistant starch, aiding in improved blood sugar response after meals.
Fermented foods like kimchi and sauerkraut are a valuable addition to a healthy diet, as they are rich in probiotics, minerals, and antioxidants. These compounds have been associated with improved blood sugar and insulin sensitivity.
Chia seeds may benefit blood sugar regulation. Studies have linked their consumption to reductions in blood sugar levels and improvements in insulin sensitivity.
Kale contains fiber and flavonoid antioxidants that may help decrease blood sugar levels. A study has shown that consuming kale containing foods with high-carb meals can reduce post-meal blood sugar spikes. Consuming kale with high-carb meals has been shown to significantly decrease post-meal blood sugar levels.
Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and gallic acid, which may help reduce blood sugar and protect against diabetes. A study has shown that eating apples before a high-carb meal reduces significantly post-meal blood sugar levels.
Green tea, made from the Camellia sinensis plant, has shown clinical support for combating insulin resistance. Its high content of polyphenols, particularly EGCG (epigallocatechin gallate), exhibits antioxidant and anti-inflammatory effects that may reduce inflammation and support better glucose metabolism. Additionally, green tea may lower fasting blood sugar levels and positively influence gut microbiota, further aiding in insulin regulation.
Remember, individual responses to foods can vary. It's important to monitor your blood sugar levels and consult with a healthcare professional to determine what works best for you.
Cooking Methods: Using broth instead of water when cooking grains can add flavor without extra calories. Additionally, cooking, cooling, and reheating certain carb sources like rice and potatoes can increase their resistant starch content, which helps in better blood sugar control.
Understand the Role of Glycemic Index (GI): When managing gestational diabetes, it's beneficial to consider the glycemic index of foods. Low-GI foods are digested more slowly, leading to a gradual rise in blood sugar levels.
Meal Composition: Starting meals with protein and non-starchy vegetables before consuming carbohydrates can help minimize blood sugar spikes.
A practical method for meal planning is the "plate method":
Half of the plate: Non-starchy vegetables (e.g., leafy greens, broccoli, peppers)
One-quarter: Lean protein (e.g., chicken, tofu, fish)
One-quarter: Whole grains or starchy vegetables (e.g., quinoa, sweet potatoes)
This visual guide ensures a balanced intake of nutrients and supports blood sugar management.
Note: When choosing grains, opt for whole wheat bread, wheat bread, and brown rice instead of white bread, white rice, refined grains, or refined carbs. Whole grains are rich in fiber, promote slow digestion, and help balance blood sugar and prevent blood sugar spikes. In contrast, refined grains and carbs can increase blood sugar levels rapidly. In addition, always read food labels to identify the carbohydrates content and added sugar, which can contribute to high blood sugar and make managing blood sugar more difficult.
Meal Timing: Eating at regular intervals helps prevent significant fluctuations in blood sugar levels. Aim for three balanced meals and two to three snacks daily, spaced evenly throughout the day. This approach supports consistent energy levels and better glucose control.
Portion Control: Even healthy foods can impact blood sugar if consumed in large quantities. Monitoring portion sizes is essential.
Season Without Added Sugars: Enhance the flavor of your meals without affecting blood sugar levels by using herbs and spices. Options like cinnamon, turmeric, garlic, and basil not only add taste but also offer health benefits.
Physical Activity: Engaging in light physical activity, such as a short walk after meals, can aid in lowering post-meal blood sugar levels.
Hydration: Staying hydrated by drinking water throughout the day supports overall health and can assist in blood sugar regulation.
Monitor and Adjust: Regularly checking your blood sugar levels helps identify how different foods affect you personally. Keep a food and glucose log to track patterns and make informed dietary choices.
Navigating gestational diabetes can feel overwhelming, especially when it comes to making dietary changes. I remember the confusion and isolation I felt after my diagnosis, trying to decipher what meals and snacks would keep my blood sugar stable. It was during this challenging time that I realized the profound impact of food—not just as nourishment, but as a source of comfort, control, and connection.
This realization inspired me to create HIgedi, a support network and community centered around food for those managing gestational diabetes. At HIgedi, we focus on sharing meal and snack ideas that are both blood sugar-friendly and satisfying. Our goal is to transform the way we approach eating during pregnancy, making it less about restriction and more about empowerment and enjoyment.
Through HIgedi, I've connected with countless women who, like me, are navigating the complexities of gestational diabetes. Together, we've built a space where sharing recipes, tips, and experiences helps us all feel more supported and less alone.
If you're looking for inspiration, guidance, or simply a community that understands what you're going through, I invite you to download HIgedi app. Together, we can make the journey through gestational diabetes a little easier—and a lot more delicious.
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