GESTATIONAL DIABETES AND CARBS: WHAT TO EAT AND WHAT TO AVOID

A gestational diabetes diagnosis doesn’t mean eliminating carbs from your diet. Instead, it’s about incorporating good carbs and balancing them with protein, fats, and fiber.

You may have heard your doctor emphasize the need for carbs during pregnancy, but does this mean you could get away with consuming sugar? In the context of managing gestational diabetes, the answer is likely no. Not all carbohydrates are created equal, and focusing on complex carbs is key to keeping blood sugar levels in check.

While the recommended daily intake of carbohydrates for pregnant women varies slightly, general guidelines suggest consuming at least 175 grams per day.

Simply put simple carbs and complex carbs

Let's delve into the world of carbohydrates and understand the distinction between simple and complex carbs to make informed dietary choices.

What are simple carbs?

Simple carbs are quickly broken down into glucose by the body, leading to rapid spikes in blood sugar levels.

White bread and pasta: Foods made from refined grains, such as white bread, white rice, and regular pasta, lack fiber and nutrients, resulting in quick digestion and elevated blood sugar levels.

Sugary snacks and desserts: Foods like cookies, cakes, pastries, candies, and other sugary treats are loaded with added sugars and provide little to no nutritional value. These items can cause sharp increases in blood sugar levels and should be limited or avoided altogether.

Sweetened beverages: Sodas, fruit juices, energy drinks, and sweetened teas often contain high amounts of added sugars, contributing to rapid spikes in blood glucose levels. Opt for water, herbal tea, or unsweetened beverages instead.

Processed and packaged snacks: Chips, crackers, cereal bars, and other processed snacks often contain refined grains, added sugars, and unhealthy fats, making them high in carbohydrates and low in nutrients. Choose whole-food snacks like nuts, seeds, or vegetables instead.

Sugary breakfast cereals: Many breakfast cereals marketed as "healthy" are actually high in sugar and refined grains. Check the nutrition labels and opt for cereals with higher fiber and lower sugar content.

What are complex carbs?

Complex carbs take longer to digest, providing a slower and more sustained release of glucose into the bloodstream.

Whole grains: Foods like whole wheat bread, brown rice, quinoa, barley, and oats contain fiber and nutrients, which slow down digestion and help stabilize blood sugar levels.

Non-starchy vegetables: vegetables such as leafy greens, broccoli, Brussel sprouts, cauliflower, bell peppers, zucchini and spinach are rich in fiber, vitamins, and minerals while being low in carbohydrates.

Legumes: Beans, lentils, and chickpeas are excellent sources of complex carbohydrates, protein, and fiber, making them ideal choices for managing blood sugar levels.

Fruits: While fruits contain natural sugars, certain options like berries (e.g., strawberries, blueberries, raspberries), apples, and pears are lower in carbohydrates and higher in fiber and essential nutrients that slow down sugar absorption.

Dairy: Dairy products like unsweetened yogurt and milk provide carbohydrates along with protein and essential nutrients. Opt for plain or Greek yogurt without added sugars.

Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds. Nuts and seeds are rich in healthy fats, protein, and fiber, which help stabilize blood sugar levels and promote satiety.

When managing gestational diabetes, choosing the right carbohydrates is essential for stabilizing blood sugar levels and supporting a healthy pregnancy. By prioritizing complex carbs and balancing them with protein, fats, and fiber, you can better manage your condition while ensuring optimal nutrition for you and your baby. Remember, it's not about eliminating carbs but making informed choices that nourish both you and your baby, setting the foundation for a healthy pregnancy journey.