Sunday 27 September 2015

Gestational Diabetes Diet

A proper diet goes a long way in lowering blood glucose levels for managing any type of diabetes. Following a diabetic diet becomes more of a challenge for pregnant women with diabetes as they also have to get enough nutrition for proper growth of their baby at the same time [1]. A healthy diet can even help to prevent diabetes in some high risk cases. Women with diabetes in pregnancy should consult a licensed dietician regarding the best diet for them. Following a low-calorie diet is more vital for overweight and obese women with GDM to have a healthy pregnancy [2].


Dietary Tips for Managing Gestational Diabetes


  • Distributing your calorie and carbohydrate intake equally throughout the day

  • Avoiding skipping meals and taking your meals at the same time every day as this helps to stabilize your blood sugar levels [1]

  • Keeping your carbohydrate intake lower at breakfast than other meals [3]

  • Having a healthy, well-balanced breakfast to keep the blood glucose levels in control throughout the morning [2]

  • Planning your meals in a way so that they remain interesting (adding colorful fruits and vegetables to your plate is a good way of making your meals more appealing) as having a boring diet is a principal cause of relapse

  • Including plenty of complex carbohydrates (e.g. beans, whole grains) to your daily diet [4]

  • Using artificial sweeteners (saccharin, aspartame etc.) instead of natural ones like sugar and honey [5]

  • Combining your healthy diet with a regular light exercise schedule [6]

  • Opting for whole fruits instead of fruit juices as they are rich in fiber [6]

  • Drinking plenty of water

Gestational Diabetes Diet Plan and Recommended Foods


Gestational Diabetes Diet Foods Picture


Lower glycemic index (GI) foods like whole grains, fresh vegetables (sweet corn), fruits (e.g. orange, pears, bananas, kiwis, apples, peaches) and beans [2] should be the principal components of your daily diet as they help to control your blood sugar for longer. Glycemic index is a chart that ranks foods based on how much carbohydrate they contain and how soon they raise your blood glucose levels [7]. Common recommended foods for controlling gestational diabetes include:



Carbohydrates


  • Breakfast cereals

  • Multigrain breads

  • Noodles, pasta and rice (especially Basmati and Doongara)

  • Legumes (kidney beans, lentils etc.)

  • Fruits and vegetables (carrots, spinach and broccoli) [6]

Protein


It is recommended to have two small servings of protein every day [8] with safe choices including:


  • Lean meat

  • Fish

  • Skinless chicken

  • Eggs

Fats


Healthy, unsaturated fats are recommended for women with GDM [2].


  • Sunflower oil

  • Olive oil

  • Avocado

  • Unsalted nuts

Calcium and iron rich foods


Including 2-3 servings of low-fat calcium rich foods every day with the appropriate sources being:


  • Milk

  • Yoghurt

  • Low-fat cheese

Chicken, red meat and fish usually supplies the required amount of iron. Vegetarian women should consult their doctors about whether they may need an iron supplement to fulfill their daily iron requirement [8].


Foods to Avoid with Gestational Diabetes


  • Sugary foods and desserts

  • High carbohydrate foods (e.g. bagels) [9]

  • Carbonated and caffeinated drinks as well as alcoholic beverages (diet coke and other low sugar beverages are considered safe in moderation)

  • Foods rich in saturated fats (butter, bacon etc.)

  • Frozen or canned foods

Gestational Diabetes Meal Plan


The American Diabetes Association recommends having three small to moderate meals (breakfast, lunch, dinner) along with two to four light snacks every day. [1].


Sample Menu 1


Breakfast


  • 1 Slice whole wheat bread, plain or toasted

  • Margarine (1 teaspoon)

  • 2 scrambled eggs

  • Half a grapefruit (unsweetened)

Mid-morning snack


  • 1 Slice whole wheat bread

  • Peanut butter (1 tablespoon)

  • 1 tablespoon jam (sugar free)

  • 1 cup milk (low fat or non fat)

Lunch


  • 1 cup of lentil/bean soup

  • Whole grain crackers (1 serving)

  • Low fat cheese (1 serving)

  • 1 cup chopped baby carrots

Mid-afternoon snack


  • 1 peach

  • String cheese (1 serving)

Dinner


  • Grilled chicken (1 serving, about as large as a deck of cards)

  • Steams carrots (1 cup)

  • Baked sweet potato (1, small)

  • Butter (1 tablespoon)

Bed-time snack


  • 1 cup milk (low fat or non-fat)

  • 6 crackers

  • Cheese (1 serving)

Sample Menu 2


Breakfast


  • 1 slice whole wheat bread

  • Canola-based margarine (1 teaspoon)

  • 1 hardboiled egg

  • 1 Cup grapes

  • 1 cup milk (low fat or non-fat)

Mid-morning snack


  • 5 whole wheat crackers

  • Low fat cheese (1 serving)

Lunch


  • Roast beef sandwich

  • 2 slices of whole wheat bread

  • Canola-based margarine (1 teaspoon)

  • Sliced roast beef

  • Cheese (1 slice)

  • Fruit chutney or mustard (1 teaspoon)

  • Tomato slices

  • Lettuce leaves

  • Half cup baby carrots (raw)

  • 1 cup milk (low fat or non-fat)

Mid-afternoon snack


  • 2 Rice Cakes

  • Low-fat, plain yogurt (1 serving)

  • Half cup Blueberries

Dinner


  • 1 baked potato (medium)

  • Margarine (1 teaspoon)

  • Broiled chicken breast (3 servings)

  • Steamed broccoli (1 cup)

  • A small dinner salad

  • 1 peach

Bed-time snack


  • 2 slices of whole wheat toast

  • Peanut butter (1 tablespoon)

Indian women with GDM can replace the bread with a chapatti or a naan while the low-fat cheese can be replaced by paneer or cottage cheese (4 small cubes) [10]. Those who are gluten intolerant can opt for gluten free breads and pastas [11]. It is never recommended to follow a weight loss diet during pregnancy, even if you are overweight. Make sure to eat healthy so that you can keep your diabetes in check while gaining some healthy weight.




Gestational Diabetes Diet
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