You probably came across this article for one of the two reasons.<\/p>\r\n\r\n\r\n\r\n
You have either been diagnosed with gestational diabetes<\/a> by your doctor and you want to learn more about the condition.<\/p>\r\n\r\n\r\n\r\n Or you might be getting ready for pregnancy and want to take safety cautions if you feel like you\u2019re in the \u201cdanger zone.\u201d<\/p>\r\n\r\n\r\n\r\n Whatever the reasons are, you came to the right place. Gestational diabetes might seem like a scary diagnosis, but the good news is – you\u2019re in full control of it.<\/p>\r\n\r\n In 80-90% of the cases, only the right diet and moderate amount of exercise<\/a> are enough to ensure you\u2019re going to give birth to a perfectly healthy baby.<\/p>\r\n\r\n\r\n\r\n Of course, a gestational diabetes diet, especially during pregnancy, when food cravings get so intense isn\u2019t the easiest to implement.<\/p>\r\n\r\n\r\n\r\n But, when it comes to ensuring good health for yourself and your loved ones, it\u2019s not a place to make compromises. That\u2019s why we prepared nutrition tips that will benefit you and your baby in so many ways possible.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Gestational diabetes is a type of diabetes that affects pregnant women only. The condition most commonly develops in the second or third trimester, but it can also develop sooner.<\/p>\r\n\r\n\r\n\r\n The same as other forms of diabetes, it affects the body’s ability to regulate blood sugar levels<\/a>. Gestational diabetes develops because the hormones released during pregnancy sometimes affect insulin production.<\/p>\r\n\r\n\r\n\r\n Therefore, the body fails to produce enough insulin and meet extra pregnancy needs.<\/p>\r\n\r\n\r\n\r\n This leads to high blood sugar levels – hyperglycemia.<\/p>\r\n\r\n\r\n\r\n According to the Centers for Disease Control and Prevention, 2% to 10%<\/a> of\u00a0pregnant women\u00a0in\u00a0the United States are affected\u00a0by this\u00a0condition.<\/p>\r\n\r\n\r\n\r\n The good news is the blood sugars usually return to normal after delivery, although an increased risk of developing type 2 diabetes later in life remains.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n In most cases, women with gestational diabetes carry perfectly healthy babies. However, if the condition is not treated some complications might arise:<\/p>\r\n\r\n\r\n\r\n Usually, gestational diabetes doesn\u2019t have any obvious signs. Most women find out if they have a condition at the end of the second trimester when a doctor takes a blood test to see if the blood sugar levels are in the norm.<\/p>\r\n\r\n\r\n\r\n However, sometimes a pregnant woman can experience some specific symptoms, such as dry mouth and constant thirst.<\/p>\r\n\r\n\r\n\r\n The woman can also experience symptoms such as frequent urination and fatigue. The tricky part is these symptoms are common among pregnant women, and it\u2019s hard to tell whether it is caused by the condition or not.<\/p>\r\n\r\n\r\n\r\n So a blood test is always needed to make sure.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Risk factors for developing gestational diabetes:<\/strong><\/p>\r\n\r\n\r\n\r\n As we said in the beginning, in 80-90% of cases, gestational diabetes can be controlled with the right diet and moderate exercise.\u00a0If you can apply at least one of the risk factors for yourself and you\u2019re only starting to plan your pregnancy, we advise you to take some steps now. Try reaching a healthy body weight and feel free to follow the dietary guidelines we\u2019ll cover in the next section.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n First, let\u2019s talk about some general nutritional guidelines.<\/p>\r\n\r\n\r\n\r\n You should include enough complex carbs<\/a>, a moderate amount of protein<\/a>, and fat in your diet. But most importantly, you should avoid consuming too many simple carbs – sugars.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Complex carbs<\/strong> are also called polysaccharides. Complex carbohydrates include starch, which is found in whole grains, legumes, and vegetables as well as dietary fiber, which is found in brown rice, fruits, and of course, legumes and vegetables.<\/p>\r\n\r\n\r\n\r\n Since carbohydrates are the main source of energy, contrary to popular dietary myths, you don\u2019t have to avoid them as much as you think you have to. In fact, carbohydrates should make up 50% of your diet.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Simple carbs,<\/strong> or monosaccharides, however, should be avoided. Simple carbs include sucrose (most of which comes from refined sugar), fructose in fruits, and lactose in dairy products. The last two are okay to consume in moderate amounts. However, refined sugars are better to avoid.<\/p>\r\n\r\n\r\n\r\n Generally, you should reach for 6-8 servings of carbs per day. One serving equals 1 slice of bread \/ \u00bd cup of cooked rice \/ 1 English muffin.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Eating a nutritious breakfast will help to balance your morning glycemia (concentration of sugar or glucose in the blood). Porridge is a perfect option for breakfast as it contains complex carbs. The body digests and absorbs energy from them gradually, meaning your blood sugar levels won\u2019t spike, and you\u2019ll feel energized for longer.<\/p>\r\n\r\n\r\n\r\n Other whole-grain products (such as dark\/rye bread) and protein products such as poultry, eggs, and low-fat yogurt are also good options.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Eating regularly is very important to avoid sugar\/food cravings. Try eating every 3 hours.<\/p>\r\n\r\n\r\n\r\n Also, be smart about carb distribution. You might want to eat more carbs during the first part of the day when you need more energy and chose protein and veggies in the evening. Also, try to eat the same amount of carbohydrates, protein, and fat every day. This will help to keep your blood sugar levels stable.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Glycemic Index is a number that shows food’s ability to spike your blood sugar levels two hours after consumption. 100 is equivalent to pure glucose. Foods that have GI under 55 are considered a better option for people with diabetes.<\/p>\r\n\r\n\r\n\r\n Foods with a low GI (<55) include<\/strong> minimally processed grains, whole grain pasta, lentils, most fruit, vegetables, beans, low-fat dairy foods, and nuts.<\/p>\r\n\r\n\r\n\r\n Foods with medium GI (56-69) include<\/strong> white rice, couscous, corn, sweet potatoes, and breakfast cereals.<\/p>\r\n\r\n\r\n\r\n Foods with high GI (70-100) <\/strong>include potatoes, white bread, white (short-grain) rice, and sugary junk food.<\/p>\r\n\r\n\r\n\r\n Needless to say, you should reach for the lower GI foods. Just switching white rice to brown or regular potatoes to sweet ones can make a huge difference.<\/p>\r\n\r\n\r\n\r\n Also, it\u2019s really important how the food is prepared.\u00a0Potato is a really good example of how the cooking method can alter the glycemic index. Boiled potatoes have a GI of 59, while mashed or instant potatoes have a GI of as high as 82.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Sugary junk food, pastries, chocolate, candy, and sodas are a big no. It makes your sugar levels spike and doesn\u2019t leave you satiated for long. So don\u2019t forget to always check food labels to see what part of carbs is sugar.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Choose foods high in dietary fiber. These include whole grains (oats, buckwheat) fruit (apples, bananas, oranges, strawberries), and especially vegetables (beans, peas, broccoli, brussels sprouts). Eating fiber daily will smooth your digestive process.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Low-carb veggies, such as greens, carrots, tomatoes, zucchini, peppers, and mushrooms are a perfect source of fiber and nutrients. You should reach for consuming at least 500 grams of veggies daily. Eating veggies with every meal of yours will help you feel satiated for longer and will reduce food cravings.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n The importance of drinking water is stressed so much but still often forgotten.\u00a0 Drink at least ten 8-ounce cups of water each day. Don\u2019t worry if you feel like you need a little more or less, as every woman\u2019s needs differ. Also, feel free to drink sugarless tea with lemon and moderate amounts of juice mixed with water.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Reduce your fat intake, especially saturated fat. Change the butter to vegetable oil, separate visible fat from meat, and try to cook the dishes using as little oil as possible. However, feel free to include good fats in your diet, such as avocados. Eggs, fatty fish, nuts, and seeds.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Well, this one is not really about the diet. But it\u2019s still as important. Contrary to what some pregnant women think (or in often cases, to what people surrounding them think), exercising is by no means forbidden.<\/p>\r\n\r\n\r\n\r\n It is, in fact, recommended. The exercise can be as light as taking a 20-minute walk after a meal. It will already do wonders in helping you balance your sugar levels.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Eat:<\/strong><\/p>\r\n\r\n\r\n\r\n Skip (or consume in very limited amounts):<\/strong><\/p>\r\n\r\n\r\n\r\n How to prevent gestational diabetes?<\/strong><\/p>\r\n\r\n\r\n\r\n We cannot provide you with a 100% reliable method.<\/p>\r\n\r\n\r\n\r\n But we can assure you that a healthy lifestyle will lower the chances of developing the condition to a minimum.<\/p>\r\n\r\n\r\n\r\n If you think you\u2019re in the \u201cdanger zone,\u201d following the diet tips given above, exercising, and doing your best to reach a healthy weight is all you can do for now.<\/p>\r\n\r\n\r\n\r\n The good news is that it will most probably be enough to ensure a healthy, GD-free pregnancy.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n How to control gestational diabetes with the Indian diet?<\/strong><\/p>\r\n\r\n\r\n\r\n First of all, let\u2019s talk about what gestational diabetes and an Indian diet have in common.<\/p>\r\n\r\n\r\n\r\n Apparently, gestational diabetes rates in India are shockingly high.<\/p>\r\n\r\n\r\n\r\n Prevalence of the condition varies between3,8% in Kashmir, 6,2% in Mysore, and 9,5% in Western India, and rates as high as 35% in Punjab and 41% in Lucknow.<\/p>\r\n\r\n\r\n\r\n So it\u2019s not like there is one unified Indian diet you could follow. But, Indian women, in fact, have come up with various nutritious, tasty, and gestational diabetes-friendly meal options.<\/p>\r\n\r\n\r\n\r\n We thought, why not share some ideas with you?<\/p>\r\n\r\n\r\n\r\n Also, don\u2019t be shocked by the number of ingredients as Indian cuisine tends to include a lot of different spices.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n This will make a perfect low-carb snack. Feel free to carry these with you as they are also really good served cold.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Ingredients<\/strong>:<\/p>\r\n\r\n\r\n\r\n How to:<\/strong><\/p>\r\n\r\n\r\n\r\n When it comes to Indian cuisine, curry is hard to miss. Check out this easy-to-make, diabetes-friendly recipe.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Ingredients:<\/strong><\/p>\r\n\r\n\r\n\r\n How to:<\/strong><\/p>\r\n\r\n\r\n\r\n Soups are totally underrated. They are easy to make, low-carb, and nutritious.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Ingredients:<\/strong><\/p>\r\n\r\n\r\n\r\n How to:<\/strong><\/p>\r\n\r\n\r\n\r\n TIP:<\/strong> if you want to make the soup more nutritious and satiating, feel free to add and process 3-5 oz of boiled chicken breast in step 4.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n Pregnancy is a challenging period in one\u2019s life. It can be the most complicated, especially if you have to deal with a diagnosis such as gestational diabetes. But it can also bring you so much joy and teach you the most important lessons.<\/p>\r\n\r\n\r\n\r\n Don\u2019t get scared by the diagnosis. Just following some diet guidelines, such as excluding refined sugars, including whole-grain products, protein, good fats, veggies, and lots of water together with exercising a little will put you in control of the condition.<\/p>\r\n\r\n\r\n\r\n Think of it this way – following the right diet will not only ensure a complication-free delivery but also help you stay healthy and gain less pregnancy weight. You\u2019ve got this!<\/p>","protected":false},"excerpt":{"rendered":" You probably came across this article for one of the two reasons. You have either been diagnosed with gestational diabetes by your doctor and you want to learn…<\/p>\n","protected":false},"author":2,"featured_media":695,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","inline_featured_image":false,"footnotes":""},"categories":[7],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/mydiabetes.health\/blog\/wp-json\/wp\/v2\/posts\/694"}],"collection":[{"href":"https:\/\/mydiabetes.health\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mydiabetes.health\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mydiabetes.health\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/mydiabetes.health\/blog\/wp-json\/wp\/v2\/comments?post=694"}],"version-history":[{"count":2,"href":"https:\/\/mydiabetes.health\/blog\/wp-json\/wp\/v2\/posts\/694\/revisions"}],"predecessor-version":[{"id":697,"href":"https:\/\/mydiabetes.health\/blog\/wp-json\/wp\/v2\/posts\/694\/revisions\/697"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mydiabetes.health\/blog\/wp-json\/wp\/v2\/media\/695"}],"wp:attachment":[{"href":"https:\/\/mydiabetes.health\/blog\/wp-json\/wp\/v2\/media?parent=694"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mydiabetes.health\/blog\/wp-json\/wp\/v2\/categories?post=694"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mydiabetes.health\/blog\/wp-json\/wp\/v2\/tags?post=694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}What is Gestational Diabetes?<\/h2>\r\n\r\n\r\n\r\n
Is Gestational Diabetes Dangerous?<\/h2>\r\n\r\n\r\n\r\n
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Signs You Might Have Gestational Diabetes<\/h2>\r\n\r\n\r\n\r\n
Risk Factors and Prevention<\/h2>\r\n\r\n\r\n\r\n
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Gestational Diabetes Diet Plan<\/h2>\r\n\r\n\r\n\r\n
Dietary guidelines for gestational diabetes<\/h2>\r\n\r\n\r\n\r\n
Eat a good nutritious breakfast<\/h3>\r\n\r\n\r\n\r\n
Eat regularly<\/h3>\r\n\r\n\r\n\r\n
Pay attention to the Glycemic Index<\/h3>\r\n\r\n\r\n\r\n
Avoid consuming sugar<\/h3>\r\n\r\n\r\n\r\n
Don\u2019t forget the dietary fiber<\/h3>\r\n\r\n\r\n\r\n
Eat enough vegetables<\/h3>\r\n\r\n\r\n\r\n
Drink more water<\/h3>\r\n\r\n\r\n\r\n
Exclude saturated fat<\/h3>\r\n\r\n\r\n\r\n
Include exercise<\/h3>\r\n\r\n\r\n\r\n
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FAQ<\/h3>\r\n\r\n\r\n\r\n
Gestational Diabetes-Friendly Recipes<\/h2>\r\n\r\n\r\n\r\n\r\n\r\n
Vegetable Patties with Roasted Chickpeas<\/h3>\r\n\r\n\r\n\r\n
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Spinach Chicken Curry<\/h3>\r\n\r\n\r\n\r\n
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Indian Style Cauliflower Soup<\/h3>\r\n\r\n\r\n\r\n
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Conclusion<\/h2>\r\n\r\n\r\n\r\n