If you’ve been diagnosed with gestational diabetes, you’re not alone. The International Diabetes Federation estimates that 14% of pregnant women around the world have gestational diabetes.
Gestational diabetes occurs when your body can’t produce enough insulin to handle the extra glucose during pregnancy, but making smart food choices can make a big difference for both you and your baby.
So, what do you eat?
Our team of midwives and OBGYNs at Westover Hills Women's Health helps expectant mothers learn how to manage gestational diabetes through balanced meals, activity, and, if needed, medication.
Here, we highlight what you can eat and what you should avoid if you have gestational diabetes.
The main goal of eating with gestational diabetes is to maintain steady blood sugar levels throughout the day. That means balancing carbohydrates with protein, fiber, and healthy fats, and avoiding foods that cause rapid spikes in glucose.
If you have gestational diabetes, or even if you have prediabetes, you should focus on:
Fiber helps slow your digestion and steady your blood sugar. Your body doesn’t absorb fiber, so it can’t spike your blood sugar as other carbs can.
Choose foods like:
If you don’t normally eat a lot of fiber, start slowly to let your body get used to the additional fiber in your diet.
Protein helps you feel full and supports your baby’s growth. The American Diabetes Association recommends that expectant mothers with gestational diabetes eat at least 71 grams of protein.
Lean protein sources include eggs, tofu, chicken, Greek yogurt, and fish.
That being said, studies show that women who ate more plant-based protein (beans, tofu, nuts, tempeh) had a lower risk of gestational diabetes than women who ate more animal-based protein.
Researchers concluded that even partial replacement of protein with plant-based sources could help alleviate some symptoms of gestational diabetes.
You shouldn’t cut fat from your diet completely because your body and growing baby need healthy fats. Good fats can help stabilize blood sugar and support your baby’s brain development.
You can find healthy fats in avocados, fatty fish (just skip the high-mercury kinds), walnuts, olives, and olive oil.
Don’t skip meals; consistent eating helps regulate glucose levels. Eating smaller meals and snacks every 2-3 hours can prevent big sugar swings. Pair carbs with protein and fiber at every meal.
For example, combine carbs with protein like apple slices with peanut butter or cheese with whole-grain crackers.
For a healthy diet, you should avoid the following:
White bread, pastries, and sugary cereals can cause quick blood sugar spikes.
Choose whole-grain versions instead. For example, ditch the sugary cereal and eat a bowl of oatmeal topped with almond butter and fresh blueberries. The oatmeal gives you fiber, protein, and phytonutrients from the blueberries, while the sugary cereal leaves you with a sugar crash.
Soft drinks (Coke, soda), sweetened coffee drinks, fruit juice, and desserts can quickly raise blood sugar. Choose water, sparkling water, or unsweetened decaffeinated tea instead.
Fried foods and those high in saturated fats can contribute to insulin resistance. Swap fried foods for grilled, baked, or steamed options instead.
Watch out for added sugars in salad dressings, sauces, and packaged snacks. Read labels carefully. Sugar can appear under names like cane syrup, fructose, or maltose.
Tip: Make your own simple salad dressing with olive oil, red wine vinegar, minced shallot, and salt and pepper.
Even with smart food swaps, your lifestyle changes matter too. For example, going for a walk after you eat can help lower your blood sugar levels further.
You don’t have to walk a lot either. Walking even 10 minutes after each meal delivered the same results as walking continuously for 30 minutes.
Continue to monitor your blood sugar as directed and take medication (if prescribed).
If you’ve been diagnosed with gestational diabetes or have questions about your diet, contact us at Westover Hills Women’s Health. We provide compassionate, personalized care to help you manage your health and feel confident every step of the way.
To get started with prenatal care at one of our San Antonio, Texas, locations, call or click here.
