GESTATIONAL DIABETES CARB INTAKE: WHAT TO EAT AND WHAT TO AVOID
A gestational diabetes (GD) diagnosis doesn’t mean cutting out carbs completely. Instead, it’s about making smart carbohydrate intake choices and balancing them with protein, fiber, and healthy fats to maintain stable blood sugar levels.
If you’ve been told to watch your carb intake during pregnancy, you might be wondering: Can I still eat sugar? The answer, in most cases, is "very limited"—especially if you're managing GD. Not all carbs are created equal, and focusing on complex carbohydrates is essential to keeping your blood glucose levels under control.
How Many Carbs Should You Eat with Gestational Diabetes?
While recommendations may vary, the general guideline for pregnant women is to consume at least 175 grams of carbohydrates per day. This ensures adequate glucose supply for both maternal and fetal needs, particularly for brain development. A systematic review highlighted that higher carbohydrate quality, such as low-glycemic index (GI) or high-fiber options, can help manage blood sugar levels in gestational diabetes mellitus (GDM) while supporting overall nutritional adequacy.
Choosing the right type of carbohydrates is key to avoiding blood sugar spikes. For example, a randomized controlled trial comparing low-carbohydrate and low-glycemic index diets found that a low-glycemic load diet significantly reduced the risk of macrosomia (large-for-gestational-age infants), a common complication of GDM.
Let’s break it down:
Simple carbs = Quick digestion → Rapid blood sugar spikes 🚨
Complex carbs = Slow digestion → Steady energy & stable glucose ✅
By understanding the difference between these two types of carbohydrates, you can make smarter food choices that support both your pregnancy and gestational diabetes management.
What Are Simple Carbs?
Simple carbohydrates are broken down quickly into glucose, leading to sudden blood sugar spikes—something you want to avoid with GD.
Common Simple Carbs to Limit or Avoid:
❌ White Bread & Pasta – Refined grains (white bread, white rice, regular pasta) lack fiber, causing rapid glucose spikes.
❌ Sugary Snacks & Desserts – Cookies, cakes, pastries, candy, and chocolate contain high amounts of added sugar with little nutritional value.
❌ Sweetened Beverages – Sodas, fruit juices, sweetened teas, and energy drinks are loaded with hidden sugars that can quickly raise blood glucose levels. Opt for water, herbal tea, or unsweetened drinks instead.
❌ Processed & Packaged Snacks – Chips, crackers, and granola bars often contain refined grains and hidden sugars. Swap these for whole-food snacks like nuts, seeds, or veggies with hummus.
❌ Sugary Breakfast Cereals – Many cereals marketed as “healthy” are actually packed with sugar. Look for options with at least 3g of fiber and less than 5g of sugar per serving.
What Are Complex Carbs? (Best Choices for GD)
Complex carbohydrates digest slowly, providing sustained energy and helping keep blood sugar levels stable. Incorporating complex carbohydrates into your diet is a key aspect of healthy eating for managing gestational diabetes.
Best Complex Carbs for Gestational Diabetes:
✅ Whole Grains – Whole wheat bread, brown rice, quinoa, oats, and barley contain fiber, which slows digestion and prevents glucose spikes.
✅ Non-Starchy Vegetables – Leafy greens, broccoli, Brussels sprouts, bell peppers, zucchini, and cauliflower are packed with fiber, vitamins, and minerals without excessive carbs.
✅ Legumes (Beans, Lentils, Chickpeas) – High in fiber, protein, and slow-digesting carbohydrates, making them an excellent choice for blood sugar control.
✅ Low-Glycemic Fruits – Berries (strawberries, blueberries, raspberries), apples, and pears contain fiber and essential nutrients that slow sugar absorption. To learn more about low-glycemic fruits, check out our blog post on the best fruit for gestational diabetes.
✅ Dairy (In Moderation) – Unsweetened Greek yogurt and milk provide natural carbohydrates, protein, and essential nutrients. Stick to plain, unsweetened versions to avoid added sugars.
✅ Nuts & Seeds – Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, fiber, and protein, making them an excellent snack to help control blood sugar.
Balancing Carbs for Gestational Diabetes
The key to managing gestational diabetes isn’t eliminating carbs, but rather balancing them with the right nutrients. Effective maternal glucose control is crucial for reducing complications related to gestational diabetes.
Pair carbs with protein & healthy fats – This slows digestion and prevents blood sugar spikes. Example: Pair whole-grain toast with eggs & avocado instead of jam.
Eat carbs in smaller portions – Spread carb intake throughout the day to avoid sudden glucose spikes.
Watch portion sizes – Even healthy carbs can spike blood sugar if eaten in excess. Be cautious with artificial sweeteners as they can be a useful sugar substitute but should be consumed in moderation to avoid potential nutritional deficiencies.
Prioritize fiber-rich foods – Fiber slows digestion, helping keep glucose levels steady.
Be mindful of meal timing – Regular meals and snacks prevent blood sugar crashes and overeating later in the day.
Artificial Sweeteners & Gestational Diabetes
Artificial sweeteners can be a useful sugar substitute for those managing gestational diabetes, as they allow for sweetness without raising blood sugar levels. Most FDA-approved artificial sweeteners, such as aspartame, sucralose, and acesulfame potassium, are considered safe for use during pregnancy when consumed in moderation. However, excessive intake should be avoided, as some studies suggest potential long-term effects on the baby, including changes in gut microbiota and an increased risk of obesity later in life.
It’s essential to consult with your healthcare provider to ensure the sweetener you choose aligns with your dietary needs and is safe for pregnancy.
FAQ: Carbs and Gestational Diabetes
1. Can I eat rice if I have gestational diabetes mellitus?
Yes, but opt for brown rice, wild rice, or quinoa instead of white rice, and always pair it with protein and healthy fats.
2. Are sweet potatoes okay for GD?
Yes! Sweet potatoes contain fiber and have a lower glycemic impact than white potatoes. They can be a good option when eaten in moderation and paired with a protein source. However, everyone tolerates carbs differently. Some may do well with sweet potatoes, while others may experience spikes. It’s all about trial and error to see what works for you!
3. Can I eat fruit with gestational diabetes?
Yes! You can still enjoy fruit, but it's best to focus on low-glycemic options like berries, apples, and pears. These fruits have a lower impact on blood sugar and provide fiber, which helps slow glucose absorption. Always pair fruit with a protein or healthy fat—like Greek yogurt, cottage cheese, or nuts—to help balance blood sugar levels. However, just like with sweet potatoes, fruit tolerance varies from person to person. Berries tend to be the safest choice for many, but it's ultimately a trial-and-error process to see what works best for you.
4. Should I completely avoid sugar?
Not necessarily, but added sugars should be limited. Natural sugars from fruits, dairy, and whole foods are better than refined sugars found in processed foods.
5. How do I know if a food is spiking my blood sugar?
Test your blood sugar before and after meals. If your levels are consistently high, adjust your portion sizes, meal balance, or food choices.
Final Thoughts: Making Smart Carb Choices for a Healthy Diet During Pregnancy
Managing gestational diabetes starts with making smart carbohydrate choices to keep blood sugar levels stable while ensuring optimal nutrition for both you and your baby. Balanced nutrition also plays a key role in preventing excessive gestational weight gain, which can help reduce complications and promote a healthier pregnancy.
Focus on complex carbs, pair them with protein, fiber, and healthy fats, and track your blood sugar to understand how different foods affect your body. Small, mindful adjustments can make a big difference in managing GD effectively.
🌟Have any go-to GD-friendly carb swaps or meals? Share your experiences and favorite recipes on the HIgedi app! Let’s support each other on this journey! 💕
