Top 7 Diet Tips to Control Your Sugar Levels During Pregnancy

During pregnancy, the body becomes resistant to insulin hormone which interferes with proper glucose metabolism leading to diabetes during pregnancy also called gestational diabetes. Insulin hormone is responsible for proper glucose utilization in the blood post meals and throughout the day. But insulin resistance does not affect blood glucose levels in women who have strong pancreas since it is still able to produce enough insulin to counter-regulate the effects of insulin resistance.

In case the pancreas is not able to produce enough insulin to take care of the extra needs of pregnancy, gestational diabetes happens. In other cases, women already have diabetes when they conceive.

The extra glucose in your body can lead to a macrosomic baby which may cause difficult labour, stress to the baby, increase the risk of the baby getting diabetes at a later stage in life, and cause extremely low sugar in the baby immediately after birth.

Diabetes during pregnancy comes with its own set of challenges but can be managed if proper medical and lifestyle measures are taken. Other than appropriate medication, dietary management is the key step that the doctor advises in this case.

So, control what you eat but do not diet since you and your baby need extra calories to make up for the growing needs.

7 Diet Tips to Control Sugar Levels During Pregnancy

Here are some basic dietary tips that you can follow to manage diabetes during pregnancy and keep your sugar levels under control:

1. Say yes to complex carbohydrates

Choose complex carbohydrates like fruits and vegetables with edible peel, salad before meals, whole pulses and grains like rajma, chole, kala chana, sprouts, bajra, dalia, whole wheat bread, roti with bran etc. The high fiber content in complex carbohydrates helps in controlling blood sugar levels. Almost 50% of the calories of your day's total energy requirement should come from complex carbohydrates.

2. Small, frequent meals are the way to go

Instead of eating three big meals in the day, you should try to have small frequent meals to maintain healthy sugar levels. Large food portions may lead to high sugar levels. Small meals are especially beneficial to control post-meal sugars if properly spaced with a minimum 2-hour gap. All you need to do is distribute your meal in small amounts throughout the day.

3. Proteins are your friends

Protein does not increase your blood sugar levels immediately. Only 60% of protein gets converted to glucose in the next 4 hours which gives your body enough time to utilize excess glucose in the blood. Almost 20-25% of the calories of your day’s energy should come from proteins. Proteins from eggs, freshwater fish, nuts, whole pulses, lean meat, pasteurized milk and milk products are good options. Include protein-rich snacks in the mid-morning and evening time.

4. The curious case of fats

High-fat foods like pizza and fried foods are good to taste but bad for your blood sugar levels and weight. They may contribute to further insulin resistance. High fat does not increase blood sugar levels immediately after consumption but over a period of 6-10 hours. Though almost 25-30% of the day’s calories should come from fat but make sure the fat is healthy. You may consume extra virgin olive oil in salads, almonds, walnuts, sunflower seeds, chia seeds, flax seeds, or a combination of mustard oil, ghee, and vegetable oils.

5. Cure your sweet tooth

Since the level of sugar in the blood is high, the best is to avoid it from the outside. Sugar in any form- jaggery, honey, castor sugar, brown sugar etc. is only going to further increase your blood sugar levels. If you have sugar cravings, the best is to take fruit custard without sugar (the natural sweetness of fruits makes it taste amazing), apple or carrot kheer, 1-2 figs or 1-2 dates etc.

7. Say yes to fitness

Staying physically active is of utmost importance with gestational diabetes since exercise helps in glucose utilization. A normal 30-minute walk is a safe exercise you can do regularly during pregnancy. You can also engage in a moderate workout and do pregnancy-safe exercises if your doctor allows.

To know more, Consult a dietician!